How to Master Running in the Rain

A few summers back, my friend Scott restarted running and I joined him. We met early every morning when the streets of Brooklyn were quiet and we logged some easy, relaxed miles. About two weeks into this routine, I received a panicked text from Scott at 6:15 a.m. on an overcast morning. It read, “It’s raining. Run is cancelled, right??!!”

Many runners are exactly like Scott. For these folks, it feels unnatural to exercise in the rain. There is validity to this discomfort as there are times when it’s not appropriate to run in the rain. However, when you are prepared and you know when it’s okay to go for a rain run, it can be a lot of fun. Running in the rain adds variety and helps keep you cool, especially in the sweltering summer months.

Once runners can answer these two questions, they are more likely to be comfortable and head out the door even when the clouds roll in.

Question 1: When and How Should I Run in the Rain?

The short answer: When there is good visibility, when you have good ground traction, and when you can keep warm.

The long answer: When running in the rain, you need to make some adjustments to stay safe.

Make sure you have full visibility of your running route to identify obstacles or unsafe circumstances. Glasses wearers should consider trying contacts on rainy runs to prevent visibility issues.

Make yourself visible to drivers, who have limited vision, increased distraction, and slick roads to contend with on rainy. As a runner, wear reflective gear, be alert, and choose a running location with limited cars. Take into consideration slick roads and sidewalks. Choose your footing carefully by slowing your pace. Account for wet leaves and other slippery surfaces and never run through standing water. Consider a pair of trail shoes that feature deeper sole treads for increased traction.

Understand that being wet during and especially after a run can be dangerous. Always consider the air temperature—there is a significant difference between a warm summer rain and a pelting freezing rain. Bring a change of clothes and head inside quickly to warm up. Even in warmer temperatures like a 70-degree day, runners can experience hypothermia if their core temperature drops due to rain.

Finally, never run during a thunderstorm, hurricane, or windstorm. When it is hard to predict fast-moving storms, download a lightning tracker app on your phone. These apps will text you when there is a lightning strike close by and you can quickly head inside. On unpredictable days, run a short, looped course around your home so you are never more than a few minutes from shelter.

Question 2: What Should I Wear in the Rain?

The short answer: Tech fabric, tech fabric, tech fabric!

The long answer: Tech fabric is also called performance fabric and it wicks sweat away from your body and doesn't absorb water. In rainy conditions, choose tech fabric over cotton or cotton-blends, which will become heavy due to water absorption.

Invest in a running rain jacket, such as New Balance’s Fast Flight Jacket. Running jackets are often water-resistant, not waterproof, which is an intentional design as this allows sweat to escape while still keeping rain off you. If possible, avoid wearing a normal rain slicker while running as it will not have ventilation features and you will find yourself sweating in the equivalent of a plastic bag. Your goal on a rainy run is to keep your core dry for as long as possible, so sweating heavily is counterproductive.

Identify what headwear you need to be your best on a rainy run. A tech fabric hat or visor, such as New Balance’s Performance Visor 2.0, works well as it has a brim to keep rain out of your eyes. A hat or visor can also protect hair for some people, but if that or visor does not work for you, try a sweatband, a hair wrap, or a sports hijab to keep the rain off. Whatever you use, be sure it’s made of tech fabric so it wicks sweat away and does not become rain-soaked on your run.

As for the text I sent Scott back that morning, it read: “The conditions are safe—let’s give it a chance.” Once you know how you keep yourself safe and equipped to face the weather, I encourage you to do the same.