The Ultimate Guide for Running in the Rain

If you just checked the forecast before your run and saw that a downpour was predicted, it can be pretty off-putting! However, the fact is that there's a good chance you're going to find yourself running in the rain at some point. But, with a little preparation, your next run will be right as rain.

Here are our tips for running in the rain.

Is running in the rain safe?

Yes. Generally speaking, it is perfectly safe to go running in the rain – especially during lighter showers. As long as you are wearing appropriate clothes and footwear and have taken some simple precautions, there's no reason it should be more dangerous than usual. Unless the conditions are extreme, most running races continue whatever the weather, and running a marathon in the rain is perfectly normal. Indeed, some runners actually prefer running in light showers since it keeps them cool.

That being said, it is important to consider some of the potential issues associated with running in the rain. Studies have shown that working out during a downpour is likely to reduce your performance since your body is expending more energy on keeping itself warm. So, if you do go running in the rain, try to focus more on distance and time rather than speed.

Things to watch out for when running in the rain:

• Flooding: Check in advance whether your route is going through any areas that are flooded or which are prone to flooding - such as riverbanks. You might want to avoid these.
• Puddles: Running through puddles will get your feet wet and make for an uncomfortable run, there can also be hidden hazards in muddy puddles that could result in a sprained ankle. .
• Leaves: It is surprisingly easy to slip on slick leaves on the ground and this is particularly a risk if you are trail running in the rain. Try to take short steps, be careful and monitor the ground ahead.
• Lightning: While running in the rain is usually perfectly safe, it is generally advised to avoid running during a lightning storm due to the risk of lightning strikes or falling trees.
• Heavy storms: As with lightning storms, it is best to avoid running in heavy storms with high winds because of the risk of falling branches.
• Very cold weather: Although it is normally fine to run in the cold with some simple preparation, running in very cold weather while it's also raining could be risky. Your body will be at a much lower temperature than usual, and there is a risk of hypothermia

Tips for running in the rain

If you live in a region with high precipitation, thinking about what to wear when running in the rain is a smart idea. Here are some simple tips for choosing shoes and clothes for running in the rain.

Think about the soles of your shoes

If you are running over slippery surfaces, it is vital to wear trainers that have a good quality grip. If you are running in a pair of old trainers, the tread may have worn down - which could increase your chances of slipping and falling.

This is especially true if you are trail running in the rain. It is vital to wear trail running shoes that have thick lugs that are able to grip on slippery surfaces.

Think about shoe material

The upper material on your trainers is another important consideration when running in the rain. For lighter showers and drizzle, regular running shoes will normally be perfectly resistant. However, if you are running in heavier rain or for longer you may want to consider choosing trainers that are built using waterproof yet breathable materials such as Gore-tex. This allows your feet to breathe while stopping them from getting too wet.

Wear layers

When it comes to clothes for running in the rain, it is generally recommended to wear two or maximum three layers over your body. While it may be tempting to wear numerous layers, this could lead to overheating which will make you very uncomfortable.

For the outer shell, choose a lightweight rain jacket that is made using breathable materials. Below that, you might want to consider wearing a long sleeve running shirt or a running t-shirt depending on the temperature.

Reflective materials

The best clothes for running in the rain will include reflective panels which mean you will be spotted by other road users.

Choose compression shorts or running tights

Your clothes will of course get damp when it's rainy, which increases the chance of chafing. You therefore want to minimise the number of places where your skin can rub against itself. For your bottom half, the best clothes for running in the rain should sit tight to your body - choose either a pair of running tights or compression shorts that have an underlay to prevent your inner thighs rubbing.

Wear a hat with a brim

Choosing a hat that has a brim is a great accessory for running in the rain. The visor will keep the water out of your eyes, and it can also help maintain your body temperature.

Somewhere waterproof for your belongings

You will also need somewhere to hold your electronics, money and keys. While the best jackets for running in the rain will come with seamless pockets to hold your gear, you might also want to consider using a waterproof phone pouch or a rainproof running belt to hold your gear.

When the weather won't stop you

If you won't let a spot of rain get between you and your running, preparing your route and wardrobe will allow you to get the most from the experience.

At ASICS we have developed a wide range of footwear and clothes for running in the rain which can help you to maximise your workout even when the skies open. Check out our clothes and shoes for running in the rain.