Tips for Running in the Rain

Ponytails soggy, but hats firmly in place for start of RnR Portland yesterday.

As runners at yesterday’s Rock ‘N’ Roll Portland were reminded: sometimes you just have to run in the rain. Whether it’s race day or a training run, griping won’t do any good; you need to have a rainy-day plan of action. For tips for running in the rain, we turned to the tribe on our Facebook page, and got these pointers.

Be cautious. While none of us like to cancel a run, when drizzle threatens to turn into a downpour (with lightning to boot), runners like mother runner Chelsea find postponing a run and rearranging their training schedule is much smarter than testing the elements.

Stay inside. One obvious solution is to run on a treadmill, letting you get some miles under your feet without ending up soaked to the core. It’s an appealing option for moms like Kathryn, who typically logs all of her weekday miles in with a stroller. Even if she has to go to gym, she says letting the kids go play for an hour or so in the gym’s ‘Kid’s Club’ makes it a win-win for everyone.

Muddy but no puddles: My “shaded” trail for 10 miles. (And, yes, Portland IS green!)

Run under nature’s umbrella. With rain predicted for Sunday’s long run, my running partner Molly and I made plans to do our Sunday long run on a wooded trail, where the leafy canopy offered some protection from the elements. No nearby trails? Opt for a tree-lined path at a park or well-shaded street.

Wear a hat. OK so this might not be rocket science, but some gals might not think to wear a hat if that elusive sun isn’t beating down. BAMR Jade points out, though, that a helpful brim keeps all that unwelcome water out of her eyes so she can focus more on the run and less on the weather.

Dress wisely. Just because the word, “cold” might be Pavlovian-ly linked in your mind with “wet,” spring and summer rain can often be steamy, so don’t necessarily slip on a coat. Mom of three Jessie sports a tank top on warm, rainy runs because, “my bare skin is waterproof.” Dimity and I wear Icebreaker wool tees because it provides lightweight protection from the elements that keeps us cool when it’s warm and insulates on chillier days. (Wool socks will also keep your feet happier.)

Protect your phone or iPod. You can invest in a waterproof case, or you can follow my lead and simply use a Ziploc baggie.

Jackets shed: Mother runner of two Amy Little stripped down to a tank at RnRPDX.

Lube up. An extra-wet sports bra or shorts results in chafing far more quickly than usual, reminds Tracey, who lives near Seattle. “When it rains, I get hot spots even on short runs.” Liberally apply Body Glide or similar running lubricant before you run in the rain. Your pits, bra line, and inner thighs will thank you.

Post-run, stuff your shoes with newspaper. Wet running shoes are no fun, and if that light drizzle that you thought might hold out till the end of your 5-miler turns into a bit more than you bargained for, mother runners like Megan takes out the lining of her shoes as soon as she gets home and stuffs her sloshy sneakers with newspapers. Even if there’s no sun to dry them out, a night filled with newspaper should keep all your shoes ready for the next day’s run–and weather forecast.

Just go for it! While a little rain may seem daunting at first, it’s hard not to love the natural relief it gives during a hard workout. Carolina, for example, finds the peaceful sounds of the raindrops bouncing off her jacket and flowing along the sidewalk in rivulets to be tranquil. With fewer people to encounter, running in the rain can clean not only those dusty running shoes, but can also provide you with some welcome solitude.

Green means go: First-time half-marathon Audrey at the start of her Portland race.