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These 4 Tips Will Help You Run In The Rain

March 4th, 2021 | 2 min. read

These 4 Tips Will Help You Run In The Rain

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By Alexia Doutherd - Maintenance/Front Desk/Fitness Associate

There are 2 types of people in the world: those who like running (like myself) and those who would quite literally rather do any other exercise.


Add a downpour to the mix during a good run and my response would be nope, not today. Waterlogged clothes, soggy shoes, and chafing do not make for a particularly enjoyable workout. While it does not rain very often in California, I have never liked being outside in general on cold and wet days. To avoid becoming a victim of the indoor 5K “deadmill” on these days I have had to practice a few tips that have helped me move past my rainy-day blues and get the most out of my runs on those damp and dreary times.  

  1. Accept the fact that you're going to get wet

    It's inevitable. It sucks but it is going to happen and there's no way around it. Accepting this fact has made it easier for me to plan out my run in advance by double checking the weather and making sure there's no chance of lightning, and choosing a route that's less muddy. This has helped motivate me to get that first foot out the door. I constantly must remind myself that the first few minutes of my run will be miserable and cold but after that it will be smooth sailing. The faster I run, the faster the workout is over.

  2. Wear appropriate clothing

    Like most people I enjoy seeing where I am going. I usually keep a hat and sunglasses by my front door so I do not have to think about packing them and I can just grab them on my way out. Wear shoes with good traction on them. Good traction usually means a shoe that has multiple points of contact with the ground. There is more grip to it than a smooth flat surface. Light colors when running in the rain will allow drivers and cyclists to easily spot you on your run. A lightweight waterproof jacket will help you stay dry during long runs. 

  3. Protecting yourself from Chafing

    Chafing can happen during any run in the rain or sunshine and can be ever more painful than usual when you're wet from the rain. When going on a long run you can rub Vaseline or Petroleum Jelly over parts of the body most prone to chafing and blisters like feet, inner thighs, and your underarms. Vaseline and Petroleum Jelly help chafing by relieving dry skin and helping injured skin heal and are great tools of any runner at any level.

  4. Changing your mindset

    Personally, I am still working on this one. I have made it my goal to run at least 2-3 miles every morning when I wake up, rain or sunshine. Running in the rain has always been the biggest challenge for me. Thankfully, I have a great group of friends who have made it their business to help me tackle difficult goals and set new ones. I have to mentally prepare myself for rainy day runs the night before by mapping out the route we will take in the morning. This keeps me accountable and on top of my running goals. Knowing that I will be running in less than perfect conditions and that makes me a stronger runner. Knowing that the quicker I run, the faster it is over and having great people to run with keeps my mind off the fact that it's cold and miserable out.