What to Know About Running in the Rain
Tips and tricks for getting out on the trails when the going gets messy.
The First Step
Is a stormy forecast putting a damper on your weekend long-run plans? Let’s rethink that. Rain often makes for some of the best running weather. It can be a welcome break from the heat, and a surefire way to have popular routes all to yourself. There can also be something magical about how wet weather makes familiar terrain look totally different. A few pieces of basic knowledge and gear can help turn rainy runs into the ones that become your best stories.
Understand the Forecast
Knowing how to run in the rain begins with understanding the conditions. If the day is humid with a threat of afternoon showers, you’ll want to prioritize fast-drying men’s trail-running apparel and women’s trail-running apparel plus a water-resistant outer layer. If you’re looking at a persistently rainy forecast with temperatures hovering just above freezing, dress as you might for a winter run, wearing breathable tights and a fully waterproof running jacket. If the day is warm and drizzly, you might not need to dress differently at all.
Most importantly, even if the sky looks clear as you’re heading to the trailhead, make sure you’ve checked the forecast. Your sunny start could turn into a stormy finish, in which case you’ll want to have a waterproof layer ready to go.
—Will Cadham, “Ultralight Foolishness”
Outfit Yourself: What to Wear to Run in the Rain
When it comes to running in the rain, it’s important to make sure you’re dressed appropriately, not just for the precipitation but also for the temperature.
Water-Resistant Jacket
Your primary defense against soggy runs is a shell that keeps wind and moisture at bay while letting sweat escape. Depending on the weather, you’ll have a few options to choose from. If the forecast calls for heavy or sustained rain, look for a lightweight waterproof trail-running jacket (men’s and women’s). This type of shell will typically have a waterproof/breathable membrane for sweat to escape and a durable water repellent (DWR) finish to resist light moisture and keep the fabric from wetting out.
If the rain is spotty and minimal, you’re best off with a water-resistant wind shell (men’s and women’s). This type of jacket has only a durable water repellent (DWR) finish and no waterproof/breathable membrane, sacrificing total waterproofing in exchange for much higher breathability. It’s perfect for situations where you don’t expect to get drenched—like all-day mist, afternoon drizzle or a quick sun shower.
Regardless of whether you go for waterproof or water-resistant, look for shells that have DWR finishes made without intentionally added PFAS. Also: Consider wearing a jacket with a hood, which can help keep water out of your eyes.
Waterproof Running Pants
For most rainy runs (think: a wet pre-work 5-miler or soggy Saturday long-run), you probably don’t need waterproof pants. If it’s warm and rainy, go for shorts. If it’s cold and rainy, go for tights. The exception: remote, multiday runs in rugged terrain and cold weather, with sustained wet weather in the forecast, when you won’t necessarily have the ability to change into dry clothes at the end of each day.
Fast-Drying Next-to-Skin Layers
The best trail-running rain jacket in the world is of little use if your next-to-skin layers are holding onto sweat, keeping you wet from the inside. Look for a short-sleeved or long-sleeved tech tee made from a sweat-wicking, fast-drying synthetic or merino wool blend. It’ll move moisture away from your skin, so that the breathable membrane in your outer shell can do its job. Sports bras are also an important player in the sweat-management game, since they’re the layer of fabric that sits closest to your skin.
Quick-Drying Socks
When the skies open up, there is little hope of trying to keep your feet dry. Instead: choose socks that will dry fast. Ditch the cotton and consider synthetic blends or merino wool. These materials are less likely to chafe when wet, and they dry much faster—critical if you’re out for hours in patchy weather. If conditions turn hot but your feet stay wet, you’ve got a recipe for blisters.
—Eric Noll, “The 150-Mile Test”
Shoes With Deep Tread
Skip the waterproof running shoes in favor of something that breathes and drains well. (Waterproof shoes won’t keep water from pouring down your shins and onto your socks—but they will keep sweat and moisture from evaporating.) Additionally, choose shoes with deep tread, since you’ll probably be covering some soggy ground. Deep channels in between lugs help prevent mud from sticking to the bottom of your shoe.
A Running Vest with Pockets for Layers
A waterproof layer only works if you bring it, and bringing extra layers is much easier when you can wear your extra cargo on your back. Running vests are a comfortable, user-friendly way to carry extra gear, so you always have what you need on hand. If you’re only running a few miles, you probably don’t need one of these.
Dry Clothes for After
Even if you’re wearing a waterproof running jacket, there is one universal truth to trail running in the rain: you will get wet. This matters relatively little while you are running, but it matters a great deal once you are done. As soon as you stop moving, your body will start to cool down. At best, this is uncomfortable; at worst, it’s the first step toward hypothermia. Unless you’re running very close to home, leave a set of clothes to change into (don’t forget a dry sports bra).
Etiquette for Wet Trails
It is completely safe to run in the rain, as long as you follow a few basic rules of the singletrack. First: If you hear thunder or see lightning, get below tree line. If you’re planning to run up high, check the forecast before you go, and always plan to summit early, since thunderstorms tend to break in the afternoon. Second: Run through the mud, not around it. Trying to run around mud often means running on the edge of the trail, or completely off it. One pair of footsteps on the edge of the trail might not do much harm, but hundreds of footsteps following suit will gradually cause the trail to widen, braid or even erode.
The Final Mile
There’s no need to dread rainy runs. In fact, they can be something to look forward to. The right layers, basic safety knowledge and a little attitude adjustment can turn soggy weather from an excuse to stay inside into a reason to stay out longer.
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