It's raining
Should I run when it's raining?
It's raining
"It's water. You're not made of sugar."
Now what?
- ·Whatever you wore last time still works.
- ·25-30 minutes at conversational pace. Nothing to prove.
Or, what's your excuse?
Get a fresh roast every morning at 6 AM your time.
One short email. Skip it any day you don't need it.
Rain is the excuse with the weakest case. You are about to get sweaty anyway; the water is simply arriving from a different direction. Roads are quieter, the air is cleaner, and the run tends to feel better than the forecast suggested it would.
The one genuine exception is lightning. If you can hear thunder you are close enough to be struck, and no session is worth that — go inside and wait it out. Everything else on the list is a comfort problem with a known solution.
The underrated risk is not the rain itself but rain plus wind plus cool temperatures. Wet clothing stops insulating, and a long run in 8C drizzle with a headwind chills you far faster than the same run dry. On those days you dress for the wet, not for the thermometer.
- Thunder means inside. That is the only version of this that is not negotiable.
- No cotton. Wet cotton stops insulating and starts chafing within a kilometre.
- A brimmed cap is the single best piece of rain kit. It keeps water out of your eyes.
- Anti-chafe balm anywhere kit touches skin. Wet fabric rubs far more than dry.
- Cool rain plus wind chills you fast. Add a wind layer, not a heavier one.
- Skip puddles you cannot see the bottom of, and treat painted lines and metal as ice.
- Bright or reflective. Drivers see much less through a wet windscreen.
- Home: dry kit off immediately, insoles out of the shoes, newspaper in, rotate two pairs.
FAQ
Should I run in the rain?
Yes, unless there is thunder and lightning. Rain itself is a comfort problem rather than a safety one, and it is solved with a cap, non-cotton layers and anti-chafe balm. Cold rain with wind deserves more respect than warm rain does.
Is it bad to run in heavy rain?
Heavy rain is mostly a visibility and footing issue rather than a health one. Drivers see you far later, standing water hides potholes, and painted road markings become slippery. Slow down, take a route with pavements, and make yourself obvious.
Will I catch a cold from running in the rain?
No. Colds are caused by viruses, not by being wet or cold. What being wet and cold does do is make you uncomfortable and, in cool windy conditions, drop your body temperature faster than you expect — so change out of wet kit promptly afterwards.
What should I wear running in the rain?
A synthetic or merino base layer, a light water-resistant wind shell if it is cool, and a brimmed cap. Skip fully waterproof jackets for hard efforts — they trap sweat and you end up wet from the inside instead.
Is it safe to run in a thunderstorm?
No. If you can hear thunder, you are within range of a strike. Get indoors or into a car, wait at least 30 minutes after the last thunder, and move the session or the route. This is the one weather excuse that is completely valid.
How do I stop chafing when running in the rain?
Apply anti-chafe balm before you go, anywhere fabric meets skin — inner thighs, underarms, nipples, and along sock lines. Wear close-fitting synthetic kit rather than loose cotton, since it is the wet loose fabric that does the damage.
How do I dry running shoes after a wet run?
Take the insoles out, loosen the laces fully, and stuff the shoes with crumpled newspaper, changing it after a few hours. Keep them away from direct heat, which degrades the midsole. Two pairs in rotation solves this permanently.
Do I run slower in the rain?
Usually slightly, from heavier kit and more cautious footing, though cool rain can help on hot days by keeping your core temperature down. Run by effort and ignore the pace comparison to a dry day.