How to Make Running in the Rain Safe and Fun

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Picture this: a beautiful fall day, leaves changing colors, a crisp breeze in the air, and 90% chance of rain showers. Does this make you excited to go running, or make you scratch running off your calendar for the day? Believe it or not, there are those out there that love the idea of running in the rain. The cleansing effect, the cooler temperatures, fewer people, the rhythmic sounds of raindrops. And then there are those that have been convinced it’s not possible to run in the rain. I hope every reader makes the move to that first category, if you’re not already there. I certainly am, and I certainly enjoy running in the rain. But there is definitely a way to SAFELY run in the rain, while having some fun too! This guide will break down helpful tips to make running in the rain safe and fun!

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this guide to running in the rain!

Table of Contents

Guide to Running in the Rain

There are some basics to running in the rain safely, mostly gear. Then there’s the logistics, and the mental mindset. These tips cover them all.

Gear for Running in the Rain

When it comes to running in the rain, layers are the main focus. While you need to accept that regardless you may still (and most likely will) get wet, the key is to keep you WARM, especially in the colder months.

Layering

To safely run in the rain, you need to layer with the right baselayer and outer layer(s). Whatever you do, avoid cotton for your baselayer. Cotton holds in moisture, which can become dangerous in extreme cold.

For baselayers (the bottom layer against your skin), think breathable, moisture wicking, and quick drying. Synthetics, wool, or fleece work great for these. There’s a common assumption that running in the rain generally means cooler or cold temperatures, though that’s not always the case. However, it’s most important to take layering seriously if you are are running in combined rain and colder temps. Running during a July rain shower is not going to affect your as much or require layering. Which is why advice for running in the rain generally assumes colder temps.

In general, a baselayer that’s wool or fleece will perform all the tasks it needs to, while also being insulating for warmth. Here’s a few of my favorite baselayers to run in:

If you’re running in a freak afternoon shower in the heart of summer, insulating is not something you need to be concerned with. In that case, you need to concern yourself mostly with the outer layer.

Which brings us to the outer layer or “outer shell”. For running in the rain, you’re going to want an outer layer that is waterproof and windproof. I prefer a “moveable”, lightweight, not stiff outer layer personally. The best I have found is the Outdoor Research Helium II jacket. Fully waterproof and windproof, without being bulky, stiff, or causing me to overheat. It compresses down, and only weighs a couple ounces. *Just note that this is strictly a waterproof outer shell, it is not insulating. My runner up is this waterproof running jacket from Baleaf. Not as lightweight as the Outdoor Research, but gets the job done well and is budget friendly.

In extreme cold conditions, it should be noted that your layering system may need to include a third layer, or mid layer. For example, you would want a wool baselayer, then a midlayer on top of that, and finally a waterproof outer shell. Or, you’ll just want to make sure that your outer layer shell is BOTH insulating and waterproof and can provide both functions of a mid and outer layer.

For bottoms, you can look into something like these fleece lined, water resistant leggings for cold, rainy runs. If it’s not as cold of a rainy run, your legs are going to be less of a worry when getting wet, as they are going to stay warm from continuously moving.

What about the extremities? There’s gear for that!

One of the simplest and most helpful pieces of gear to have for running in the rain is a brimmed cap or hat. A large brim will help to keep the rain out of your face and eyes. If it’s particularly gusty, you can also pair your hat or cap with a headband to keep it from flying off. If it’s raining and very cold, you might want to also help insulate and protect your ears with something like a Buff.

If you are running in the rain, you need to pretty much accept your shoes and socks will get wet. What you can do is to help reduce issues that can pop up from running in wet shoes.

Avoid cotton socks. They up the risk for blisters. Look into alternative socks like these. Bring an extra pair of socks to change into if that’s helpful, especially for longer runs. In fact, I often bring an extra pair of socks and an extra top layer to change into, sometimes part way through a run, or sometimes immediately after finishing a run before I feel the chilling effects of slowing down.

Make sure that you’re running in shoes with good tread. A rainy run is a good time to use older, beat up shoes versus those sparkling clean new ones, but you still need to always make sure that the tread on your shoe is still good enough to handle potential slippery conditions.

A few other notes about what to wear when you’re running in the rain:

Wear bright colored clothing if it’s rainy (and cloudy or gloomy). Especially if you’re running in or near a road with traffic. Help yourself stand out. If you don’t have bright colored clothing, than wear something reflective.

Be extra mindful of chafing, as this can be worse when wet. Use a product like Body Glide.

Bring something to protect your personal items and electronics. It can be as simple as a Ziploc bag.

Logistics of Running in the Rain

Aside from what you’re wearing, there are a few other safety tips for running in the rain.

Always keep moving – whenever possible, always keep moving in order to avoid starting to cool down. Even more important in very cold temps.

Run during the “warmest” part of the day. If rain is scheduled all day, and your schedule allows it, run during the warmest part of the day. Maybe that’s in the afternoon when the temperatures reach their high. In the rain, those few extra degrees might be welcome.

Watch for puddles, potholes, etc. Not only are your feet guaranteed to get wet, but you also can’t always see what’s at the bottom of a puddle, divet, or pothole. Those dark holes could be hiding a large rock, a tree root, or a slippery section.

Watch for extra debris or obstacles. Especially when trail running on trails, rain and storms can bring down extra debris like branches and tree limbs.

Consider a smaller / loop course versus a long point to point course. With a smaller running course, you can abort easier, get help quicker, or get out sooner from a rainy run turned dangerous a lot quicker than if you find yourself 4 miles into an 8 mile out and back, point to point, run.

Build up in increments. Running in the rain takes a little practice. Ideally, get in a few shorter practice runs before attempting a 12 mile run in the rain for the 1st time.

Check the forecast and the radar. There’s a BIG difference between running in the rain, and running through the middle of a thunderstorm that is producing lightning, hail, flooding, blizzards, etc. Being confident to run in the rain does not mean knowingly putting yourself in a harmful situation. Know when it’s not safe to run outside period.

Know yourself. It’s ok if you’re just not ready for a rainy run. Don’t push yourself and then be miserable. Running in the rain is not for everyone, and there are always treadmills. The goal of this guide is to help you know HOW to run safely in the rain, if you so choose. Rain does not have to be a reason to give up your run!

Adjust your attitude. We’ve all heard the saying “attitude adjustment”, and sometimes it’s a little necessary for running in the rain. Running in the rain CAN be fun and enjoyable. But you need to accept the reality that you probably will get wet to some degree. This can be mitigated safely if you follow the tips presented in this guide. Instead of focusing on getting wet, focus on the positives to running in the rain – most likely there will be fewer people, the noises of the rain, the cleansing feel of rain, the confidence of running in elements, possibly cooler temperatures, etc. As someone who regularly runs and trains outdoors in Texas, where it’s 100 degrees at any given time for 6 months out of the year, I welcome the chance to run in the rain with open arms!

There you have it, ways to make running in the rain safe and fun! So the next time you see a rain shower in the forecast, grab your shoes and go with confidence!

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How to Make Running in the Rain Safe and Fun