If you are a British runner, training in the rain is a harsh yet all-too-familiar reality. In our part of the world avoiding wet conditions altogether would impact your progress and prevent you from fulfilling your potential. With this in mind, I have listed some top tips for successfully running in the rain. Please, if you have any tips and you want to share it, send me an email.
Wear a hat or visor
If you only do one thing on this list, wear a brimmed hat or visor. The brim will keep water out of your face and make the run more comfortable – no one wants to run with rain splashing in their eyes!
Or wear a baseball cap when you run during heavy rain showers. Hats are fantastic for maintaining visibility by preventing rain from smacking you in the face.
Be visible and wear a rain resistant shell
As in poorly lit conditions, safety is paramount when you run in the rain. Ensure you wear kit that is bright and has reflective strips.
If rain is misty or light, opt for a breathable, rain-resistant shell. In misty showers, a light jacket will help keep you warm and dry. However, if the rain is in a downpour, most jackets are better left at home (re: don’t carry something sopping wet)Don't overdress
This is one of the biggest mistakes runners make when they go for a ‘rainy’ run. Dress for the temperature, rather than the rain. If you have too many layers on you’ll end up running in wet, heavy clothes!
Preventing rubbing
We’ve all been there. It’s not pretty, it’s excruciating in fact! If you run long distances in wet conditions, I strongly recommend using Vaseline or another anti-chaffing cream on areas that rub such as feet, inner thighs and nipples.
Wear thinner socks
Most running shoes have breathable mesh to keep your feet cool, therefore keeping your feet dry in wet conditions is nearly impossible! The best thing you can do is wear thin socks. They can’t absorb as much water, preventing you from being weighed down with water laden feet.
Protect your electronics
If you run with a phone or fancy music player, first consider leaving it at home when weather is bad. If this isn’t an option, throw electronics into a ziplock bag for extra protection. Water tends to find it’s way into everything when I’m running, so I try to run “naked” or without music. Don’t forget about your fancy GPS watch, too! If the product isn’t completely waterproof, leave it at home.
Change your clothes
Always ensure you have a spare set of clothes to wear when you finish running. In addition to being more comfortable, this will help to prevent illness.
Look after your shoes
Running trainers are usually your greatest investment so dry them properly after a wet run. The best way to dry trainers is to stuff them with newspaper, which helps maintain the shape and ‘draws’ moisture away. Tempting as it is, avoid putting your trainers on a heater and whatever you do, don’t stick them in the clothes dryer!
Run and smile!
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