There’s a common misconception that running in the rain can lead to catching a cold. Fortunately, medical professionals have debunked this myth - a relief for those of us regularly hitting the streets in the UK, where the average year sees 159 days of rain. 

For many runners, skipping a session every time it rains simply isn’t an option. After all, there are marathons to train for, races to conquer, and recovery runs that can’t wait for the Lake District to serve up sunshine.

So - what to do when it rains? 

You run.

But before you do, it’s important to cover your bases in terms of route, safety, gear, and recovery. Below is everything you need to know to master running in the rain.

Get your gear right

The right clothing, shoes, and accessories can make all the difference when it comes to your comfort and safety when wet-weather running. 

Clothing

Accept it: running in the rain means you will get wet. Short of wearing a full PVC fisherman suit, there are no truly rainproof running outfits. But you can come close. Running experts recommend choosing fabrics that are moisture-wicking, breathable and quick-drying, such as merino wool, bamboo, or a nylon/polyester blend. 

Cotton is not your friend when it rains, as it acts as a sponge and weighs you down with cold water. Layering with a water-resistant jacket can help keep you warm and dry for longer - and if you opt for a packable one, you can take it off and stow it away if the sun does come out.

Footwear

Shoes and socks are always important for runners, and this is never truer than when striding out in a storm. Before heading out, check the tread on the bottom of your running shoes - you’ll want to ensure you have enough grip to handle the slippery conditions, especially if you’re off-roading. 

For light drizzle and showers, your regular trainers will likely be fine, provided you can get them dry in time for your next run. Running with damp shoes can cause all sorts of foot health issues, so stay on top of the moisture levels. Similarly, trail running in the rain requires shoes with chunky lugs to help you grip onto the uneven surface.

As for socks, stick to the same quick-dry mindset you use for the rest of your outfit. Avoid cotton - these will hold the water and drastically increase your chance of developing blisters. Instead, invest in a good pair of merino running socks to wick moisture away from your feet and keep you as comfortable as possible.

Whether running in torrential rain or blazing sunshine, focusing on your foot health can help you run further and more frequently, without being impeded by blisters, athlete’s foot, or toenail damage. So don’t skimp on socks!

Accessories

Beyond the basic training ensemble, your rainy running kit can include a few extra accessories to improve your comfort levels. 

A waterproof cap helps keep the rain off your face and out of your eyes and can double as a visibility beacon if you opt for a bright, reflective, or fluorescent colour. Reflective strips also help you to be seen by pedestrians and vehicles if you’re running in particularly dicey weather, while a headlamp can help you avoid potholes and puddles. 

And don’t forget a decent anti-chafe product - rain makes fabric stick to your skin more, so you’ll want to reduce that friction as much as possible.

Consider the conditions 

Some runners love striding out in the rain - but it’s important to ensure the conditions are safe before leaving home.

Weather forecast

There’s a difference between seizing the day and running into the path of danger. Check the weather forecast before heading out into the elements and if there’s a storm brewing or a risk of lightning or flooding, err on the side of caution and stay in.

Route

With reduced visibility and slipperier surfaces, rainy conditions don’t bode well for trying out new routes. Instead, pick a path that you’re familiar with and which is less likely to be bogged down - perhaps a grippy road route rather than a tricky new trail. This is especially important if you need to turn back due to dangerous conditions.

Electronics

As rain can drown out traffic noises, it may pay to leave your headphones at home to ensure you’re alert to the conditions and hazards around you. A phone is still a good idea, however, especially if you’re running in a more isolated area, and can be tucked away in a waterproof case or pocket.

Form

It’s likely you’ll need to adjust your form to accommodate the conditions. This may include reducing your stride and focusing on your foot strike to avoid slipping, incorporating more lateral movements to avoid puddles, or simply slowing down and being more mindful. A rainy day is not the time to be pushing for a PB, so take it easy and aim for safety over speed.

Recover right

Recovery is key to any type of run, but especially when you’re wet and cold. Outside the standard electrolyte replenishment and carb and protein blend, you’ll need to focus on getting warm and dry quickly.

Wet clothes

After cooling down, get in a warm shower as soon as possible and then change into dry clothes. If it’s race day or you’re not heading home immediately after your run, take a towel and a change of clothes in a waterproof bag to make sure you’re not sitting around in wet gear for longer than strictly necessary.

Dry shoes

One of the most annoying side effects of running in the rain is the wet shoe aftermath. There’s no avoiding a soggy sneaker after splashing around outdoors, creating a breeding ground for blisters and athlete’s foot and leaving you waiting for days on end for your trainers to dry out. 

Many methods can help to speed out the shoe drying process, from scrunched newspaper to airing cupboards, but the quickest and easiest is the Atacama shoe dryer - which can get most shoes bone-dry within 90 minutes. You’ll be ready for your next run in no time.

Embrace it!

A wet, cold run is rarely anyone’s favourite, but if you accept you’ll get wet - and likely be slower and tougher than in clear conditions - you may find it a more tolerable experience. Even better, you’ll be building resilience and training in conditions that may pop up on race day - helping you prepare for whatever the weather throws at you. Celebrate the mental toughness that comes from a hard run and know that a sunny day is (hopefully) just around the corner.

For more running tips, stories, and insights, view our blogs here. To better prepare for your next wet weather run, learn more about our Atacama shoe dryer.