Running in the Rain: Why It Is Not So Bad and How to Handle It

Is rain a reason not to run?

For the vast majority of training: no. Rain in itself has little influence on your performance or health. You get wet, you may encounter some slippery surfaces, but your body functions fine in the rain. You don't get a cold from rain but from viruses, and they are just as likely to be indoors as they are outdoors.

There are situations where a rain shower is a reason to stay at home or adjust training: thunderstorms (lightning is a real risk outside), sleet combined with rain, or heavy rain that greatly reduces visibility on busy roads. In normal rain, even heavy showers, there is no objective reason not to walk.

What does rain do to your body and your training?

Rain lowers the temperature of your skin and clothing, which provides cooling in warm weather and a little extra cooling in cold weather. At mild temperatures (ten and fifteen degrees) and rain, the impact on your body temperature is limited as soon as you start moving.

The situation is different in cold rain (below ten degrees). Wet clothing loses its insulating effect and dissipates heat much faster than dry clothing. Hypothermia is a real risk during long training sessions in cold rain if you do not wear the right clothing.

Abrasions and blisters: Wet skin is more sensitive to friction. Wet socks and shoes create more friction than dry ones, which increases the risk of blisters. Wet clothing seams chafe more quickly.

Surface: Wet asphalt provides noticeably less grip than dry asphalt. Fallen leaves, metal manhole covers and painted road markings are particularly slippery when it rains. Adjust your speed, widen your base and avoid sudden changes of direction on slippery surfaces.

Weight: Wet clothes and shoes are heavier. During long rain training you will notice this at the end of your run. No reason to worry, but something to take into account when assessing your pace.

How do you dress for training in the rain?

Water-repellent versus waterproof

There is a difference between water-repellent (DWR-treated, keeps out light rain) and waterproof (membrane layer such as Gore-Tex, keeps out heavy rain for a long time). Completely waterproof running jackets are heavier, less breathable and give a sauna feeling during intensive running. For training sessions of less than an hour in moderate rain, a good water-repellent jacket is sufficient. For longer workouts or heavy precipitation, a waterproof option is the better choice.

Hood or cap: A cap with a peak keeps rain out of your eyes and is more comfortable for most runners than a hood that blows away with every gust of wind. A hood is useful in heavy rain or cold. Combine according to preference.

Underlayer

Always wear a synthetic or merino base layer under a rain jacket. Cotton is also taboo in the rain: it absorbs water, remains cold to the touch and does not drip. Synthetic material retains its temperature-regulating effect even when wet.

Shoes and socks

Waterproof running shoes (Gore-Tex) keep your feet dry in light rain, but they still get wet from the inside in heavy rain or puddles, while they are more difficult to dry. For most runners, normal running shoes are just as good or better in the rain: they get wet quickly but also dry quickly, and the light rain protection of waterproof shoes does not outweigh the less good ventilation.

Merino wool running socks are a better choice than synthetic socks when it rains: they stay slightly warmer when they get wet and are less likely to cause blisters due to friction.

Vaseline and anti-friction products

Before a long workout in the rain, apply to vulnerable areas: armpits, inner thighs, nipples (for men), and the areas where clothing contacts the skin. Vaseline or a specific anti-chafing product does the job. When it rains this is even more important than normal.

Practical tips for walking in the rain

Start when it is already raining, not in between

There is a big psychological difference between leaving while it is already raining and getting wet halfway through your training. In the first case, you know what to expect and adjust your attitude. In the second case, you feel the transition from dry to wet as additional demotivation. Leave consciously and prepare.

Protect your phone and watch

A phone in a rain cover or a ziplock bag is the cheapest insurance. Most modern sports watches are water resistant, but check this before wearing it in the rain for the first time.

Adjust your route

Avoid slippery surfaces and sharp bends, and in heavy rain choose well-known routes without traffic risks. During heavy rain, visibility for motorists is reduced. Wear reflective clothing and avoid major roads without sidewalks.

Shorter steps on slippery terrain

Adjust your running technique slightly on slippery surfaces: shorter steps, feet closer under the body, slightly bent knees when landing. This gives more control and less risk of slipping. You can read more about running technique on the technique page.

Change clothes immediately after training

Wet clothing cools you down. As soon as you stop walking, your body temperature drops quickly. Change clothes immediately after returning home. A warm shower or dry clothes are the priority, not stretching or cooling down.

Rain and your training plan

Rain is no reason to skip training

If you follow a schedule for a competition, rainy days are not days off. Anyone who only trains in good weather is not prepared for the chance that their match will take place in the rain. Rain during a 10 km or half marathon is not a rarity in the Low Countries.

Games in the rain

Anyone who runs a race in the rain will notice that their pace changes little with the same effort. Rain cools the environment and the body, which actually increases performance at moderate temperatures compared to hot, dry weather. Adjust your choice of clothing: a light water-repellent shirt or jacket for the first kilometers, which you can donate at a refreshment station.

Beware of blisters during long races in the rain. Preventively tape vulnerable areas and use sufficient anti-chafing.

Frequently asked questions

In summary

Rain is rarely a valid reason not to run. The first minutes are the hardest, after that you are already wet and it doesn't matter anymore. With the right clothing (water-repellent jacket, synthetic base layer, anti-chafing), attention to slippery surfaces and an immediate change afterwards, running in the rain is a full-fledged and sometimes even pleasant training option.

→ Running in cold weather requires a different approach than running in rain: read running in cold weather.
→ How wind affects your training: running in wind.