rain running for the adventurous athlete

Rain Running for the Adventurous Athlete

If you’re a Southern California native, the idea of a rainy season may seem peculiar, or even off-putting, compared to the bright and sunny weather that you are likely accustomed to. While there are certain precautions that should be taken while being out and about in rainy weather, a forecast that includes showers – even heavier ones – doesn’t necessarily mean that you have to stay inside and cancel your plans. Some activities can be even more fun and exhilarating when done in the rain.

According to Fleet Feet, running in the rain can not only help you relieve stress and build your confidence up, but can also help you to increase your performance, and even burn more fat – an extra bonus if that’s a goal that you’re trying to achieve. With that being said, there is a certain amount of extra prep-work that goes into planning a rain run.

Here are some tips to help you stay safe and healthy on your next rain run!

Dress in bright, light layers, and immediately remove and change out of wet clothing and shoes once your run is completed.

Depending on how heavily it rains, sometimes it can be a bit difficult to see well – this is especially true for drivers of motor vehicles. Wearing bright colors helps ensure that you are as visible as possible and will help you to avoid involvement in any collisions while out on your run. Also, wear light layers and avoid wearing cotton to keep yourself as dry and streamlined as possible.

Some people may also argue that running in the rain will cause you to become sick; while running in the rain won’t directly cause you to catch a cold, remaining in cold, damp clothing and shoes after your run can make you more susceptible to catching a cold. Be sure to dry off, and change into clean, dry clothing after your run is finished.

Be mindful to wear shoes that have reasonable traction, and don’t run on routes that may become slippery or muddy when wet.

Just like a set of new tires, newer running shoes have better traction and will help your feet remain grounded. While we don’t recommend wearing your favorite workout shoes out on a rainy day, you should take extra consideration when choosing your footwear before embarking on your adventure.

With that being said, even the best runners with the best shoes have difficulty running on wet or muddy courses – avoid mud, puddles, and wet leaves whenever possible to avoid slip-and-fall injuries.

Do not run if you hear thunder or see lightning – severe conditions can result in injury or fatality; it’s better to restructure your routine than to risk serious injury, or even death.

If you are on a run when lightning or thunder begins to occur, return home if you are close enough, or find safety away from trees or electrical posts and wiring until the thunder or lightning subsides. The chance of being struck by lightning in anyone’s lifetime is 1 in 3,000, but it’s better to be safe than sorry, and not risk the added danger.

Choose to protect your electronics, rather than leaving them at home.

If you’re not on a running team or a career runner, spending the extra dime on waterproof running gear may not be worth it to you. However, we understand that you may not want to leave your electronics at home, either. If you prefer to run with your phone, protect it within a plastic bag and pocket it for the entirety of your run – this is a better bet than risking water damage, or not having your phone on-hand, should an emergency arise.

If you do plan to leave your electronics at home for fear of damaging them, be sure to let a loved one or neighbor know your plan and running route before leaving your house.

Do you love running in the rain as much as we do? Share your favorite tips in the comments below!


Have you suffered from or sustained injury from a slip-and-fall incident or motor vehicle collision? Healthpointe has world class doctors who want to help you heal and make you feel better.

To learn more about Sports Medicine, or to make an appointment at Healthpointe, be sure to visit https://www.healthpointe.net/, or call (888) 824-5580 for more information.

Leave a Reply

Your email address will not be published. Required fields are marked *

Call Now Button