Distance running can seem very daunting, but believe it or not, you can do it too! Ready to train for your first half marathon? Or maybe you’re about to tackle your 10th half or even a full! Join in on The Long Run for different tips and tricks for before, during and after to make it through your long run while feeling your best. Today’s topic is all about running in the rain. Just because it’s raining doesn’t mean you can’t hit the pavement. You must remember to take some safety precautions if you decide to go out and get a run done in the rain.
Tips for Running in the Rain
As runners, we have our fair share of interesting conditions whether it be during a training run or even come race day. After experiencing an interesting 18 mile training run in the pouring rain this past Saturday, I thought I’d share a few tips for running in the rain!
1. Protect your feet!
Even though your shoes may be soaked by the end of your run, be sure to take precautions before you run. Put some body glide or even deodorant to avoid those nasty blisters!
2. Zig zagging to avoid puddles could cause you more harm than good!
If the rain is coming down, the likelihood of your feet remaining dry is low. Instead of dodging puddles, just take them like a champ…assuming you can see the bottom. Please don’t step in a hole! You can try to make it more entertaining by attempting to splash your friends like I do.
3. Wear appropriate clothing.
If it’s cold and rainy, be sure to layer! But don’t go overboard, if it’s really wet, too many layers could mean extra weight dragging you down. A water proof or water resistant jacket could be a life saver. Some people are also keen on wearing a trash bag as a poncho…I haven’t done this but I’ve seen it many times!
4. Wear a hat!
This will help keep water off of your face so you’re not constantly wiping your eyes. It can also help block the wind if necessary.
It rained during the 2011 Aramco Houston Half Marathon, and my hat was a life saver!
5. Cover your electronics.
If you’re going to carry a phone or iPod, be sure to put them in a plastic baggie. The last thing you need is a dead phone after a grueling run in the rain. You deserve to be proud and happy, not pissed about needing a new phone!
On rainy runs, I’ll put mine inside a baggie in my running belt. I personally love my Fitletic belt, but take a look at these other great options if you’re looking for something to carry your phone on runs!
6. Don’t forget to take in fluids.
Rain is similar to sweat and it will cool your body down. Often times when our bodies are cooler during a run, we drink less which will cause runners to become dehydrated. Dehydration doesn’t just happen on the nasty, hot and humid runs. Be sure to drink plenty of water or sports drink so that you don’t hit a wall or end up feeling awful after your run.
7. Be visible!
During a race when there are tons of other people around you like the 2013 Chevron Houston Marathon pictured below, visibility isn’t really necessary. However, if you’re out running alone or even with a few people, you need to make sure cars, bikes and other pedestrians can see you coming. Rain alters our vision and depth perception, not to mention it’s usually gloomy or dark outside. Be sure to wear reflective or bright colored clothing or even wear a blinky light!
8. Remember that it is a GLORIOUS day for running.
At this point, you’re out there and running. You had the power to stay in bed, but you chose to be a runner instead. Celebrate that you have the ability to be running whether the weather is good or bad. Whether it’s a race or a regular old run. You have the will power to be a champion. Keep it up and just have fun!
9. Bring a change of clothes…or at least a towel!
After the race or training run is over, you probably don’t want to head back home soaking wet. Especially if it’s cold outside or if you have to wait for a bit before you can head home. If changing clothes isn’t feasible, grab a towel to put on you car seat. This will at least keep your car from getting too wet!
10. Stuff your shoes with newspaper after your run.
This will help draw water out of your shoes while maintaining their shape. Whatever you do, don’t stick then in a dryer or use heat to dry out your shoes. I promise you’ll regret it.
So there you have it, my tips for running in the rain! Not every race day is going to have ideal conditions, so make sure you’re also training in less than ideal weather even if it doesn’t sound quite so appealing. I promise you’ll be glad you did it come race day. The most important thing to remember as always is to stay safe and listen to your body. Know when to push yourself and when to back off. You know you’re body best!