Trail running in the rain is entirely possible, provided you gear up for the duration. On trails, water does not only come from the sky: it runs off, soaks the ground and increases the risk of getting cold on long outings. With the right gear, you keep your pace and enjoyment. With the wrong gear, you suffer.
Trail running in the rain: what changes compared with road running
In trail running, rain transforms the terrain as much as comfort. Three major differences compared with road running.
- The ground becomes slippery. Roots, stones and mud reduce grip. You need to slow down on descents and read the terrain continuously.
- Time out gets longer. A trail outing often lasts several hours, far from any shelter. Moisture builds up over time and cools you down at every stop.
- Effort management changes. You alternate hard climbs with slower descents. Your body warms up then cools down, requiring equipment that protects without causing overheating.
The strategy is not to stay dry at all costs, but to manage moisture so you never become dangerously cold.
Running in the rain: benefits, risks and safety
Running in the rain is safe in most cases, and can even be beneficial, provided you follow a few rules. On the plus side, the air is often cooler and easier to breathe, the cool feeling limits overheating, and facing the weather builds mental strength for race day.
The risks are real but manageable. The first is getting cold: when wet and exposed to wind, the body loses heat quickly, especially when stopped. The second is slipping on waterlogged ground. The third is reduced visibility.
Three habits are enough: cover your upper body with a waterproof layer, slow down in technical sections, and stay visible. At the end of the outing, change quickly to avoid getting chilled. In very cold weather or when a storm is forecast, it is better to postpone or shorten the outing: no run is worth hypothermia or a fall on dangerous terrain.
How to gear up: your outfit from head to toe
The rule is simple: synthetic fabrics that wick away moisture, a close-fitting cut, and an outer layer suited to the intensity of the rain. Forget cotton: it holds water and becomes heavy.
The upper body
Wear a synthetic technical t-shirt, short- or long-sleeved depending on the temperature. Over it, the key piece is the outer layer: a water-repellent windproof jacket for light rain, a waterproof membrane jacket for sustained rain. A peaked hood keeps water out of your eyes. Choose a close fit to reduce chafing once the fabric is wet.
The key piece: the waterproof jacket
On a run in heavy rain, a waterproof jacket makes the difference. As your outer layer, it keeps water off your clothing while allowing sweat to escape. Two criteria define its performance: waterproofing, measured in Schmerber, and breathability. We explain both and how to choose in our guide to the best trail jackets.
The essentials: aim for at least 20,000 Schmerber for a full day in the rain, plus good breathability so you don’t end up soaked with sweat on climbs. Waterproof overtrousers add protection on more exposed outings.
The lower body
- Mild weather: lightweight, stretchy trail shorts with integrated liner shorts and a multi-pocket waistband to keep bars and soft flasks within reach.
- Cold weather: synthetic tights retain warmth and limit chafing.
- In heavy rain: add waterproof overtrousers on top. The STORM PRO PANT, made with three-layer Ultrashell, keeps water out on the wettest sections and comes off once the downpour passes.
Find the full range in our trail shorts and trousers.
When it comes to shoes, beware of a common reflex: waterproof shoes are not always the right choice in the rain. On a rainy outing, water does not only come from the ground: it runs down your legs and eventually enters through the ankle. Once inside, the membrane designed to block it also prevents it from getting back out: the shoe stays waterlogged and dries slowly. In a short shower, a membrane keeps your foot dry; on a long outing or in very heavy rain, a non-membrane shoe that drains and dries quickly is often more comfortable. In all cases, prioritise outsole grip on wet ground.
Accessories
- Peaked cap: keeps rain and sweat out of your eyes.
- Gloves : protect the extremities, which are the first to suffer from the cold. Use waterproof overmitts to keep them dry.
- Head torch and reflective details: visibility drops in the rain, even during the day.
- Waterproof pocket or armband: protects your phone and documents.
One final habit often makes the difference: anticipate. Put on the outer layer before you get cold, not after. Once your body has cooled down and your clothes are soaked, it is difficult to warm up again while running. Likewise, protect your extremities from the start if the outing is long. Better to carry too much and stow it in your pack than not have enough and suffer.
The real problem in the rain: accessing your pack, pockets and soft flasks
Here’s a point almost nobody mentions. Once you put a jacket over your trail pack, you lose access to your flasks, energy bars and pockets. You have to choose between stopping to take the jacket off and going without enough food and drink. In a race, both options come at a cost.
We designed the STORM PRO + to solve this problem. The idea: wear it over your pack without losing access to your gear or putting pressure on your shoulders.
- Side zips: they provide access to soft flasks and pack contents without taking off the jacket.
- Back gusset: it provides the volume needed to fit over the pack.
- Deployable front gussets: they create space and prevent a compressed feeling.
The rest follows the same race-ready approach: three-layer Ultrashell technology, a 20,000 Schmerber waterproof rating, breathability of 80,000 g/m²/24h, water-repellent YKK Aquaguard zips and a hood with a stiff peak. Available in black for men and women.
FAQ
Is running in the rain good for you?
Yes, in most cases. It is good mental training and useful preparation for race conditions. However, you must have the right gear and remain cautious.
Can running in the rain make you ill?
No, rain itself does not make you ill. The risk comes from getting cold. Dress for the temperature and change quickly after exercise to stay warm.
How should you dress for running in the rain?
A synthetic technical t-shirt, a waterproof jacket, a peaked cap and, if needed, waterproof overtrousers over tights.
Is it good to exercise in the rain?
Yes, as long as you manage body temperature and safety. Cool air can even make exercise more comfortable. Just watch out for slippery surfaces and reduced visibility.
Should you run or walk in the rain to get less wet?
The amount of water you receive mainly depends on how long you spend outside. Running reduces exposure time. Protection remains key: a good outer layer changes everything, whatever your pace.
Which shoes should you wear for trail running in the rain?
Not necessarily waterproof shoes. On a long outing or in heavy rain, water eventually enters through the ankle and the membrane prevents it from getting back out: the shoe dries slowly. A shoe that drains and dries quickly is often more comfortable. Prioritise grip on wet ground.
How can you keep access to your pack and drink in the rain?
Choose a jacket designed to be worn over your pack, with dedicated access points. The STORM PRO + features side zips that give access to soft flasks and the pack without removing the jacket.
Photo credits: Delphine Daniélou (header photo)
