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Rainy weather doesn't mean you have to skip your run or head to the treadmill. If you're training for a race, running in the rain is actually good practice—most marathons don't get canceled because of wet conditions.
The hardest part of running in the rain is getting out the door. Once you warm up a few minutes into your run, you might actually enjoy it. There's something freeing about splashing through puddles and reconnecting with your inner child.
Running in the rain also makes you feel like a badass. As rain hits your face and water soaks through your clothes, you're building mental toughness. You're proving to yourself that you can handle discomfort and push through challenges. That mental strength carries over to race day when conditions aren't perfect or when your body wants to quit but your mind keeps you moving forward.
Here's how to make your rainy day runs safer and more comfortable.
1. Skip the run if there's thunderstorm
Rain itself isn’t a problem, but thunderstorms, strong winds, and heavy downpours are. No training run is worth the risk of getting struck by lightning. High winds can also make branches, debris, and unstable structures dangerous.
Check the weather forecast before heading out, and if you see lightning or hear thunder, stay inside. Wait at least 30 minutes after the last thunder rumble before venturing out.
2. Dress in layers for cold rain, but don't overdo it
Overdressing ranks among the biggest mistakes runners make in rainy weather. Dress for the temperature as if it were a dry day. Wearing extra layers won't keep you dry—you're going to get wet no matter what.
Skip cotton, including your socks. Once it gets wet, it stays wet, adds weight, and rubs against your skin. Opt for technical fabrics that wick moisture and dry quickly.
A water-resistant jacket is useful in steady rain, but avoid fully waterproof shells unless it’s cold—they trap heat and moisture, leaving you drenched from sweat instead of rain.
Some runners opt for a quick rain poncho to wear while warming up: they cut armholes and a neck hole in a large trash bag. Once you warm up, you can easily tear it off and toss it. Just make sure you dispose of it properly so it doesn't trip other runners or become litter.
3. Pick shoes based on traction—not waterproofing
Even the best “waterproof” shoe won’t keep your feet dry once water enters from the top. Instead of focusing on keeping water out, choose shoes with grippy outsoles and good drainage. A secure tread pattern helps reduce slipping on wet asphalt and painted lines.
4. Bring extra socks if you have room
If your running belt or pack has space, stuff an extra pair of socks in a plastic bag. Stopping to change them costs you a minute or two, but dry socks feel dramatically more comfortable and help prevent blisters.
This matters most if rain hits at your run's start and continues throughout. That second pair of socks waiting in your pocket becomes a game-changer when your feet are pruned and uncomfortable.
5. Make yourself visible to drivers
Drivers already struggle with visibility during rain. They're less likely to expect runners on the road in bad weather. Choose outer layers that are extremely bright or light-colored with reflective strips.
Assume every driver doesn't see you. Run facing traffic when possible so you can see vehicles approaching. Make eye contact with drivers at intersections before crossing.
Your visibility could literally save your life.
6. Protect your face with a brimmed hat
A hat with a brim becomes your best friend during a downpour. It shields your face from rain and keeps water from dripping into your eyes, which makes it easier to see where you're going.
Choose a breathable running hat with venting if you're running in warmer temperatures to avoid overheating. For cold, rainy, and windy conditions, go with a thicker hat and add a fleece headband over it to protect your ears. The headband also helps keep your hat from flying off in strong gusts.
7. Prevent chafing before it starts
Chafing happens on any run, but rain makes it significantly worse. Before heading out for a long run, apply Body Glide or Vaseline to areas prone to chafing—your feet, inner thighs, underarms, sports bra lines, and nipples.
The combination of wet skin, wet fabric, and repetitive motion creates the perfect storm for painful raw spots. Prevention takes 30 seconds and saves you from misery later.
8. Keep your electronics dry
Store your phone or other electronics in a ziplock bag or waterproof belt. Better yet, leave them at home. Focus on your run instead of worrying about whether your devices will survive.
Most running watches are water-resistant, but not all. Check your watch's specifications before running in rain to understand its limitations. Some watches handle light rain fine but fail in heavy downpours.
9. Watch your footing on slippery surfaces
Wet pavement, painted road markings, and metal grates become incredibly slippery when wet. Pay extra attention to where you're stepping. Take shorter strides and stay alert, similar to how you'd run on technical trails.
Avoid puddles when possible. Your shoes will get wet from the rain anyway, but stepping into a deep puddle soaks them completely and increases your blister risk. If you can't avoid a puddle, run through it rather than trying to jump over it—landing awkwardly hurts worse than wet feet.
Painted crosswalk lines and manhole covers become ice-like when wet. Step carefully or avoid them entirely.
10. Change out of wet clothes immediately after finishing
You feel warm crossing the finish line or completing your run, but that warm feeling disappears fast. Staying in wet clothes increases your hypothermia risk—a dangerous drop in body temperature that happens faster than you'd expect.
Bring dry clothes in a waterproof bag if you're racing. Many races don't store checked bags in sheltered areas, so assume your bag will get wet. Change into dry clothes as soon as possible after finishing.
When you get home, remove your running shoes and stuff them with crumpled newspaper. The paper absorbs moisture and helps shoes maintain their shape. Never put running shoes in the dryer or in front of a heater—the heat can shrink or warp them so they no longer fit properly.
