Rain is not exactly ideal weather for outdoor sports; hair and clothes get wet, rain gets in your eyes, you get cold, and to top it all off, you catch a bad cold. At least, that's how many imagine it, those who prefer to comfortably lie on the couch at home with a cup of tea and watch their favorite series when the weather is bad, rather than going for a run in the rain.
Yet, it is immensely refreshing and invigorating to jog in the rain, as anyone who has tried it knows. Running in bad weather is fun, gives you an extra burst of energy, and what's more, the running routes are nowhere near as crowded as on nice days. Here's how you too can discover the joy of running in the rain and what you need to consider.
Five Reasons to Run in the Rain
Running in the rain offers many other benefits besides a lot of fun. We have compiled the five most important reasons for lacing up your running shoes even in bad weather below.
If you run regularly in the rain, your body's thermoregulation continuously improves. This means that in summer, it cools down better, allowing you to train without problems in the heat, and in winter, you won't get cold as quickly. Even when you're not exercising. This is not only important for your general well-being, but it also makes you more resistant to colds – provided you dress appropriately for the weather.
Anyone who has exercised in the rain knows that you feel noticeably fresher and more energetic than usual during it. And indeed, body and mind are ready for more performance in the rain. The raindrops provide refreshing cooling from above, so you don't sweat as quickly and not as much. This almost spurs you on to ignite your inner turbo and really push yourself to run against the rain. As a result, in bad weather, you sometimes reach the state of "runner's high" faster, when you suddenly no longer feel any burning in your muscles, but instead glide along effortlessly.
In bad weather, mind and body often signal to us that it would be better to stay at home and make ourselves really comfortable on the couch. For most, it then takes enormous effort to put on their running clothes and go out into the rain. But precisely this, overcoming your inner couch potato, is what makes us mentally stronger in the long run. The feeling of growing beyond yourself strengthens self-confidence and helps not only with running but also in everyday life to approach things with motivation instead of constantly postponing them.
No matter if you have registered for a local 10k run, a half marathon, or the full distance: The weather on race day is, of course, beyond our control. Therefore, it can only be advantageous for you if you already get used to rain and unpleasant weather conditions during training. Your body will then adapt more quickly to bad weather during the competition, and you won't be easily rattled, even if it rains and the course is wet. That's why you should prepare for bad weather during your running training and specifically go jogging in the rain more often.
Most runners do not overcome their inner couch potato on rainy days; they prefer to stay at home or go to the treadmill at the gym. Which is good for you, because in bad weather, you often have the running route all to yourself or only have to share it with a few others. Quite unlike some beautiful days in spring or summer, when the parks are so crowded that you feel more like you're doing a giant slalom on a ski slope than jogging. But if you go for a run in the rain, you can fully concentrate on your run, your movements, and your breathing – a true delight!
The Right Clothing for Running in the Rain
Things to Consider when Running in the Rain..
Very important for your running training in the rain: You sweat faster, your running clothes get damp, and you then cool down more quickly, which increases the risk of muscle injuries and colds. Therefore, you should dress significantly cooler than, for example, for a walk or stroll in bad weather. You'll get warm quickly anyway due to the movement of running.
If you go running in the rain, it's best to dress according to the layering principle: several thin layers on top of each other that you can put on and take off as needed. For this purpose, a running backpack can be useful.
With the layering principle, you avoid overheating your body. This can happen if you wear a thick, long-sleeved thermal running shirt under your running jacket at mild temperatures. You're much better off with a thin functional undershirt under a running shirt, and on colder days, with an additional long-sleeved shirt under the jacket.
Even if you dress properly according to the layering principle, your body still runs the risk of cooling down too much, for example, if you stay outside longer after the run without moving. Therefore, it's best to start and end your running training in the rain right at your doorstep. As soon as you are back inside in the warmth, you should quickly get rid of your wet running clothes and jump under a hot shower. You can do your post-run stretching afterward. And for the same reasons, it's best to do your warm-up and mobilization before training at home in bad weather.
Furthermore, you should check the weather forecast before you go jogging in the rain. If heavy rain is forecast, it's better to give in to your inner couch potato and make yourself comfortable on the couch. Or complete a session on the treadmill at the gym. Because only in light or moderate rain is bad-weather running really fun and healthy. If it's pouring down, you'll not only get soaked in no time and increase the risk of injury or catching a cold, but the ground could also become extremely slippery and thus dangerous for the health of your joints, tendons, and bones.
Generally, when running in the rain, it should be noted that the ground, especially in autumn with a lot of leaves on the ground, becomes slippery. Therefore, in bad weather, avoid, if possible, slopes, tree roots, and uneven ground in particular. Since the ground will be more slippery than in dry conditions, it's better to not do overly intense training sessions in the rain, but rather slower endurance runs.
If you want to go for a run in the rain but fear that your inner couch potato might gain the upper hand over your good intentions given the bad weather, arrange to jog with someone. This makes it much harder for you to cancel, because you don't want to let your running partner down. Apart from that, it's usually more fun with two people and it brings you closer together, especially when you've fought through wet and cold conditions together.
CONCLUSION
As you can see, running in the rain can be really fun and turn you into a better, more resilient runner. You just need to make sure to dress appropriately, visibly for all road users, and according to the layering principle, and to avoid cooling down too much. However, this can be easily achieved through good planning of your rain running route. So, what are you waiting for? Check your weather app and ideally arrange to run today for the next forecast rainy day!
