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You’re more than halfway through your Holiday Run Streak, and the weather is even more unpredictable than when you first started. Depending on where you live and if you choose to run outdoors, you could very well find yourself running in the rain, snow, or a mixture of the two this holiday season.
Here are a few tips to remember the next time you venture out in the rain—whether it be for this year’s Run Streak, a training run, or a future race—according to Chad Schiffman, Ironman finisher, marathon runner, and a NASM certified personal trainer, who lives in Pensacola, Florida—one of the rainiest cities in the country.
1. Check for lightning
While the traditional running season starts at the beginning of the spring and ends mid-fall, races happen all year round. With that in mind, race organizers won’t cancel or postpone a race due to the chance of rain unless there’s lightning or heavy winds involved.
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“I've been caught in the rain when lightning has happened, and it is quite intimidating,” Schiffman tells Runner’s World. So, it’s best to check the weather before you head out and ensure there’s no chance of lightning within a ten-mile radius.
2. Gear up accordingly and be visible
Another thing to consider before heading out is picking the right apparel, like a running-specific rain jacket with wicking capabilities, shares Schiffman. Also, “if you're prone to [chaffing], you may want to carry a small thing of Body Glide or something similar, like Vaseline packets, just in case.” This way, you can apply it before a run or during to minimize chafing.
While running in the rain, visibility is key. Not only do you want to be seen, but you also want to see clearly. For this reason, Schiffman says he wears a hat with a brim and clear sunglasses when it rains to avoid water getting in his eyes.
Also, save your all-black running clothes for another time, and instead, wear bright shoes or a reflective top. Rain or shine, “I would just want to make sure that I had something that would increase my visibility just in case it did start raining,” Schiffman says.
3. Wear the right shoes
Running with soaking-wet feet can lead to painful blisters; to avoid this, wear shoes with the proper drainage, says Schiffman. But if you’re not willing to invest in a new pair of shoes or would rather stick to the pair you’ve got, you can also treat your shoes with water-repellant spray or use trail-running shoes.
4. Leave the electronics at home
For those of us who like to listen to podcasts, audiobooks, or music while clocking miles, this tip can be hard to follow. But leaving your electronics at home can be a great practice for race day, “for example, being in the Ironman series and similar races, I've learned some events don't allow headphones, so I've learned to leave them at home,” shares Schiffman.
And for safety reasons, running with fewer distractions is best because rain can drown out the sounds of cars passing by. So, consider turning off the tunes while you run or leaving your phone behind—you can always track your runs using a smartwatch like a Sunnto, Polar, or an old-fashioned watch.
5. Pay attention to your running mechanics
While running in the rain, be mindful of your running mechanics and consider how you may need to adjust your approach to finish your run safely. Schiffman prefers to focus on shortening his stride and picking up his cadence to avoid overreaching his leg and possibly slipping or sliding out. “I've had some good run times in the rain. And I don't know if it's because I just focus on my foot strike and then tune in the form.”
Finally, just keep in mind that there isn’t a solid way to approach running in the rain, but the bottom line is that it’s important to plan your run or race carefully: Monitor the weather, check your gear, plan your route, and adjust your approach accordingly. Above all else, be safe and have fun while running in the rain.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
