Running in the rain is never easy—whether for morale, comfort, or safety. Here are a few tips to help you tackle wet conditions in trail and running, and choose the right waterproof kit.
Choosing the right gear and clothing for running in the rain
Heading out in the rain without waterproof clothing and dedicated gear is a non-starter.
First, choose suitable shoes with solid grip and traction. Depending on the terrain you run on, it will make a massive difference to your footing.
If persistent rain is falling, don't head out without head protection. A running cap is a good baseline, but a jacket hood is even better.
When it comes to waterproof running clothing, your jacket matters most. It should provide protection with a waterproof rating of around 10,000 mm, while being lightweight and stretchy enough to let you move freely. It also needs to breathe and allow sweat to escape. Running with sweat trapped against your body is uncomfortable and can leave you cold.
For more advice, read our complete guide to what to wear for winter running.
If you're into trail running, go for ultra-trail certified models that best suit your practice. You'll ensure dependable protection and true comfort.
When it comes to trousers or shorts, there's no need to aim for maximum waterproofing. You'd only lose out on efficiency and comfort, and wet legs aren't that much of an issue anyway.
Instead, choose comfortable, water-repellent trail trousers. They’ll be enough for most showers you encounter!
The hardest part is getting started
The real challenge when it rains is finding the motivation. When you check the forecast and see heavy, grey skies, staying indoors is far more tempting!
Yet once you're out there, it's no harder than any other day—especially if you're well protected!
Remind yourself that on race day you won't have a choice, and that running in the rain this morning is great training. Stay positive and treat it as a test for your legs and your mental grit!
The risk of thunderstorms
A light shower at the start of your run can quickly turn into a downpour or, worse, a thunderstorm. If you're out in open country and get caught in a storm, the wisest move is naturally to seek shelter.
If there's none around, stay away from trees and crouch low to make yourself as small as possible: lightning always targets high points.
Finally, if you have a mobile, contact friends or family or send a message with your location so someone can pick you up if you're in danger. If you're near a road, try flagging down a driver to take you to shelter.
Once you're back home
The first thing to do is strip off as quickly as possible so you don't stay in soggy kit. Take a hot shower and dry off. Don't wait around, especially if the rain was heavy.
Look after your feet and shoes, too. Check for any blisters: rain can soften your skin and make small sores more likely.
For your shoes, remove the insole and let it dry separately.
You can use a hairdryer to speed up drying the inside of your shoes, and stuffing them with newspaper is a great way to accelerate drying and prevent lingering odours.
Rain is simply part of nature, and learning to deal with it goes with the territory. It's part of the outdoor environment. Fortunately, modern technical apparel has come a long way, letting you keep pursuing your sport whatever the weather!
