As an athlete or disciplined fitness enthusiast, nothing can stop you from taking a run every day, whether it’s hot, cold weather, or even rain. But with that much enthusiasm, you also need to take precautions and follow some important tips for running in the rain. You probably knew what to wear and what to do when running in summers and winter. But knowing about running in the rain might not be known.
So this article will provide you with 10 important tips for running in the rain, which will help you to start or keep your run even in the rain.
12 Important Tips for Running in the rain
1) Wear the Right Gears
Investing in a running-specific rain jacket is wise. The majority of these jackets are water-resistant but not waterproof. They block the majority of rain while allowing some sweat to drain. Waterproof running coats are available for really heavy rain.
In addition to a jacket, a few essential clothing selections can help you keep warm and dry. A visored running hat shields your face from the weather and keeps you dry. Gloves will keep your hands cool and keep you from losing your dexterity.
2) Wear Right Shoes
It’s important to consider what kind of running you’ll be doing while choosing the finest shoes for running in the rain. For example, if you expect to run on the road, waterproof shoes are a wonderful choice, but they may not be the best option if you want to make trail running.
3) Warm-up Indoors
Running is a natural way to heal the body, and getting your blood circulating indoors is an excellent approach to preparing for a run in cold, wet conditions.
Additionally, it takes longer to engage your muscles in cold, wet weather, so warming them up beforehand might speed up the process and make your entire run more enjoyable.
Stretching, squatting, and jumping jacks are excellent techniques to prepare your body for this type of action.
4) Choose the Right Route
When the weather is against you, choose a paved route or track that is designed to survive adverse conditions over conventional trail running. Rain generates puddles and slick surfaces, both of which can be hazardous barriers for a runner. For example, city streets are an ideal location for jogging in the rain.
5) Avoid Run During Thunderstorms
Even though it is absolutely safe to run in the rain, you should move your workout inside if there is a chance of thunderstorms in the vicinity. The reward of completing your run is not worth the potential danger of being hit by lightning.
6) Go For a Long, Slow Run
Running trails may get muddy and slick very quickly when it rains, and if you choose to run swiftly in these conditions, you put yourself in a significant amount of danger of falling. Jogging for a longer distance at a slower pace is more beneficial to your health and easier.
In severely cold weather, intense training is also more taxing on the respiratory system than in warm weather. Therefore, engage in long, slow runs.
7) Be Careful with Electronics
When running in the rain, you should ideally leave your electronics at home. If you enjoy listening to music while running in the rain, you should safeguard your gadgets from water damage by storing them in a waterproof bag or carrier with a zipper.
Investing in wireless headphones is a game-changer for running in severe weather and all forms of exercise.
8) Prevent Chafing with Vaseline
Chafing is an issue that develops when a fabric irritates the skin by rubbing against it. This is a typical issue among runners, and it occurs more frequently when training for a marathon in the rain, as damp material can function as a very irritating irritant over time.
A balm such as Vaseline should be used on foot, inner thighs, underarms, and sports bra lines to prevent chafing during marathon training in the rain.
9) Pay Attention to Steps
You’ll need to take extra precautions if you’re running in the rain because the road or route is slick. Take little steps and be extra cautious with your footing, like you would when running on a trail, because you never know how many roots, pebbles, or branches you’ll come across.
10) Change Wet Clothes Immediately
Wet garments can be a formula for catastrophe when you stop jogging, no matter how warm or cold the rain is. When you take a break from jogging, your body produces less metabolic heat.
Because damp clothing can lower your body temperature, keeping your metabolic heat up is important to avoid chilling. Simply put, after you finish running in the rain, change out of your wet clothes.
11) Get Warm Bath After Run
After a sweaty run, it is usually a good idea to shower, especially on cold, wet days. Take the final moments of your walk to walk gently, commence your cooldown, and then proceed to the shower without stopping. This will prevent you from catching a cold and immediately warm you up.
12) Keep Up the Run
Yes, running in the rain is less enjoyable than running on a clear, mild day. However, a negative attitude will make a run in the rain more unpleasant. Concentrate on the positive aspects of the run, such as the ability to run, the fresh air, etc.
With the proper mindset and preparation, running in the rain need not be a horrible experience.
What to do after running in the rain?
When you return to your house after your run, you should immediately remove any damp clothing, shoes, or socks. You can rapidly achieve a warmer body temperature by either covering yourself in a warm blanket or taking a warm shower. Consume some hot soup or tea to keep yourself warm and hydrated.
Will running in the rain make you sick?
Thankfully, this is not the case, and running in the rain will not necessarily make you sick. There are risks associated with jogging in the rain, but if you take the necessary precautions, you won’t have to spend countless hours racing like a rat in a cage.
These were some important tips for running in the rain. You should always wear proper gear, avoid the run-in thunderstorms, stick to your selected route, and run slowly and steadily. So, keep your spirits high, follow the tips and keep up the good run.
Thank you for reading!