For British runners, training in the rain is a harsh yet all-too-familiar reality. In our part of the world avoiding wet conditions altogether would impact your progress and prevent you from fulfilling your potential. With this in mind, I have listed my top tips for successfully running in the rain:
As in poorly lit conditions, safety is paramount when you run in the rain. Ensure you wear kit that is bright and has reflective strips.
STICK TO WELL-LIT ROUTES AND GOOD SURFACES
When running in the rain, stick to well-lit routes with good underfoot conditions, watching out for motorists who try to splash you. I guarantee it’s not as fun for you as it is for them!
WEAR A HAT
Wear a baseball cap when you run during heavy rain showers. Hats are fantastic for maintaining visibility by preventing rain from smacking you in the face.
This is one of the biggest mistakes runners make when they go for a ‘rainy’ run. Dress for the temperature, rather than the rain. If you have too many layers on you’ll end up running in wet, heavy clothes!
We’ve all been there. It’s not pretty, it’s excruciating in fact! If you run long distances in wet conditions, I strongly recommend using Vaseline or another anti-chaffing cream on areas that rub such as feet, inner thighs and nipples.
WEAR THINNER SOCKS
Most running shoes have breathable mesh to keep your feet cool, therefore keeping your feet dry in wet conditions is nearly impossible! The best thing you can do is wear thin socks. They can’t absorb as much water, preventing you from being weighed down with water laden feet.
PROTECT YOUR ELECTRONICS
It is a good idea to store your smart phone (with the Great Run Training App!) in a waterproof carrier. A basic Ziploc bag is perfect for this purpose, as you can still see the screen.
CHANGE YOUR CLOTHES
Always ensure you have a spare set of clothes to wear when you finish running. In addition to being more comfortable, this will help to prevent illness.
LOOK AFTER YOUR SHOES
Running trainers are usually your greatest investment so dry them properly after a wet run. The best way to dry trainers is to stuff them with newspaper, which helps maintain the shape and ‘draws’ moisture away. Tempting as it is, avoid putting your trainers on a heater!
It is not stylish or ‘du jour’, but on race days I would recommend starting the event in a bin liner, to protect your clothing. Make cut-outs for your neck and arms, and when the race starts you can ditch the bag!
The toughest thing about running in the rain is having the motivation to get out and… do it. I promise that you will feel fantastic when you finish and will be ready for race day, should it be raining then!