Blogs, How to choose running shoes, How to run, R4u
What to Wear Running in The Rain?
Sep
Why Run in the Rain?
Let’s be honest: the thought of lacing up your trainers for a run in the pouring rain might not always fill you with excitement. But ask any seasoned runner, and they’ll tell you there’s something special about running in the rain. The air feels fresher, the world is quieter, and you get that unbeatable sense of accomplishment for braving the elements.
Physical Benefits → Running in cooler, rainy weather can actually help you perform better. You’re less likely to overheat, and your body learns to adapt to different conditions, building both strength and resilience. Pushing through a rainy session can make you a stronger, more versatile runner.
Mental Boost → There’s a psychological edge, too. Overcoming the urge to stay indoors and instead embracing the rain can give your confidence a real boost. It’s proof that you can handle whatever the weather throws at you, and that determination carries over into other areas of life.
Performance Edge → Training in the rain is fantastic preparation for real-world races, where weather is often unpredictable. You’ll be ready for anything, while others might struggle.
Safety Note → Of course, some conditions are best avoided—think thunderstorms, high winds, or flooded paths. Use your judgement: if it looks unsafe, save your run for another day.
Layering 101: How to Dress for Rainy Runs
Base Layer: The Foundation of Comfort
The base layer is your first line of defence against discomfort. Its job? To pull sweat away from your skin so you don’t get cold and clammy. Opt for materials like polyester or merino wool, which dry quickly and keep you feeling fresh. Avoid cotton at all costs—it holds onto moisture and will leave you shivering by the end of your run.
A snug fit is best, but make sure you can move freely. If you’re prone to chafing, look for seamless designs or apply anti-chafe balm before you head out.
Mid Layer: Optional Insulation
On those chilly, rainy days, a mid layer can make all the difference. Choose something lightweight and breathable—think a technical long-sleeve or a thin fleece. This layer traps warmth without weighing you down or causing you to overheat. If it’s mild out, you can skip this layer altogether.
Outer Layer: The Rain Shield
Your outer layer is where the magic happens. A good waterproof running jacket is worth its weight in gold. Look for features like:
- Waterproofing → Not just water-resistant! Proper waterproof jackets have sealed seams and a high hydrostatic head rating.
- Breathability → You want sweat to escape, so you don’t get soaked from the inside out.
- Adjustable Hood → Keeps rain off your face and can be cinched down in windy weather.
- Reflective Details → Essential for safety in gloomy conditions.
- Lightweight and Packable → Easy to stash if the sun comes out.
