8 tips for running in the rain

In many senses, the UK is a runner’s paradise. There are great trails, quiet country roads, towering mountains and a magnificent coastline. But being an island in the north Atlantic does have one major drawback: it rains a lot.

And this rain isn’t just confined to the winter months. Spring, summer and autumn all get their fair share of wet weather. For any runner committed to running all year round (that’s you, right?), learning to love the rain is a distinct advantage.

Personally, I have always enjoyed running in the rain as, for some strange reason, it makes me feel like some kind of superhero. I’ll imagine I’m battling with the elements, taking on headwinds and torrential rain, when in actual fact it’s a light breeze, some drizzle and a pretty little rainbow.

After looking through old photos and videos, I realised one of the reasons I always feel like a superhero is because I am wearing the right gear. Here are a few things to help you be ready for the elements and feel like a superhero too.

8 tips for running in the rain

1. Brace yourself

If you’re heading out into the rain, acknowledge that this will be a different experience to running on a sunny day, but that’s what you’re signing up for. There will be puddles, you will get wet, and you might feel cold. But that’s all part of running and will go a long way to helping you build a little extra mental toughness you can draw upon in future.

2. Layers, layers, layers

Make sure to intelligently layer your clothing. Pick a base layer that will keep you warm, but also wick away your sweat to keep you cool. Then add a short-sleeve or long-sleeve dependent on temperature and a rain jacket that’s both waterproof and windproof, (but preferably breathable, so that you don’t overheat).

3. See the up sides

Look at it like this. When would you rather do your long run? When it’s a little cooler and there’s a bit of drizzle? Or in the middle of summer with the sun beating down on your brow as you dance between trees looking for shade? It’s all about your mindset.

4. Plan an appropriate route

Think about the kind of terrain that you will be running on. Is your favourite trail going to be waterlogged? It used to happen to me all the time. The plan would be to do laps of Hampstead Heath, a nearby park with beautiful trails. But on the first lap, I knew I’d made a bad decision as in parts it was more like a swamp. I’d then have to switch part of the route so it was on pavements. A little forward planning goes a long way.

5. Leave your hat i

If you’re not a cap person, it might be a great time to start as a cap can help keep the rain off your face. If you’re someone like me who wears glasses, it’s an even bigger bonus. Just pick your cap wisely – something breathable to stop you from getting too hot in a light drizzle.

6. Don’t overdress

Overdressing on the run will cause you to overheat and sweat way more than you would like to. This can also increase the chances of chafing.

7. Bring a bag

If you’re not quite sure of what to wear, carry a little backpack or even a bum bag or running belt with a layer in it just in case. Unless the bag is waterproof, it might also be an idea to wrap your stuff in a plastic bag before putting it in the rucksack so everything doesn’t get wet.

8. Pick the right socks and shoes

Try to avoid thick cotton socks as they will hold water and increase the chance of you getting blisters. As for shoes, I always wear an older pair that I don’t mind getting a little dirty and wet but make sure there is more than enough tread on the sole so I don’t go sliding around.