It’s raining out. The thought of stepping on a treadmill makes you feel a little bit dead inside, but you’re less than eager for mile after mile of sloshing and chafing. The right attire can make running in the rain tolerable, or even – dare I say – enjoyable. Read on for advice on what to wear on that wet run:
What to wear running in the rain?
- Stick to wool or polyester as these fibers wick moisture away from your body
- AVOID cotton
- Less is more – extra layers tend to become soaked and weigh you down
- Dress as if the thermometer were 10-15 degrees warmer as you’ll warm up once you start moving
- Rub areas likely to chafe, such as seams, with petroleum jelly
- Choose a hat with a brim to help keep rain out of your eyes and off your face
- Consider bright, reflective gear – even during the day – as visibility is lower when rainy
Read on to learn how to choose each piece and to see examples of our favorites.
What should you wear on your feet running in the rain?
Let’s start with what not to wear. Waterproof shoes are almost always the wrong choice for that rainy run. A shoe that excels at keeping water out will also keep water in. Water will often find its way in through its laces or seep in at the collar around your ankle. More importantly, your feet sweat, and all that moisture will remain trapped making your feet soggy and heavy.
What shoes to wear running in the rain?
Aim for a non-waterproof shoe that drains quickly and has with a thin, lightweight upper.
The upper will soak up less water, which keep your feet lighter. A lightweight upper will also dry more quickly.
Since conditions may be slippery, consider a trail shoe – regardless of surface – as trail shoes tend to have grippy outsoles.
What socks to wear running in the rain?
Accept that your feet (and other parts of your body) will get wet. Wear clothing that wicks moisture away from your skin and shoes that give water a route out.
Don’t neglect socks. Thin, moisure-wicking socks will hold less water, keeping your feet lighter when wet.
Thin socks will dry more quickly. Stick to merino wool or polyester, while avoiding cotton.
What clothes should I wear running in the rain?
Since we’re talking about rain, it must be above freezing outside. Two key things to remember:
- Less is more when it comes to your wet run. If you wear more layers or thicker layers, the clothing will be heavy when it gets wet and take more time to dry. Dress like it is 15-20 degrees F warmer than what the thermometer says. A few minutes after starting, you’ll warm up and feel great.
- Synthetic fibers are your friends (polyester, nylon, spandex – wool is also a great natural fiber to wear in the rain). Cotton is like a thirsty enemy that drinks up water, dries slowly, and leaves you feeling cold and clammy.
Consider wearing tight-fitting polyester closest to your skin. Here are some suggestions for warm and cold weather attire (in between those extremes, adjust the number of layers based upon your comfort level).
What to Wear Running in Rain in Moderate or Warm Temps
For that rainy run in moderate to warm weather, such as temps in the mid-50s F (mid-teens C) or higher:
On top, wear a shirt that features a quick drying, anti-odor, perforated fabric.
A lightweight short won’t soak up water and dries quickly.
What to wear running in the rain in cool temperatures?
For that rainy run in cool to cold weather, such as temps in the mid-40’s F (single digits C) or lower:
- Start with compression underwear, then layer on compression leggings
- On top, start with a shirt that features a quick-drying, anti-odor, perforated fabric
- Layer a long sleeved shirt, made of moisture-wicking, anti-chafing fabric
- Finish with a rain jacket, specifically designed with venting for runners.
- “Regular” rain jackets do not breath. Some include built-in light-weight gloves and hoods that pack away when not used.
Gear for Running in the Rain
- Visibility is lower than usual in the rain, even during the day. A fluorescent vest and flashlight will help drivers see you.
- Keep water out of your eyes and off your face by wearing a hat with a brim
- Keep the mood light and the rhythm going with waterproof headphones
- Wear a waterproof running waist-pack to hold your ID, nutrition, and first aid
Other Considerations for Running in the Rain
Chafe and Blister Prevention
Make friends with Vaseline and body glide before you run in the rain.
Apply to toes, seams of undergarments (including bra straps), and anywhere else that may rub.
Men, consider putting a small piece of waterproof bandage tape over each nipple.
Safety
Use common sense. If the forecast or conditions include thunder, lightening, high winds or heavy rain, wait until conditions improve. Flooding or standing water, fallen branches or power lines, and other debris have the potential to harm you and end your running game.
Concluding Thoughts – Why Run in the Rain?
There are many reasons to run in the rain, but it usually comes back to the reason you run at all. Because in one way or another, it makes you feel great.
You run because you know that as you take those first few steps, stress melts away and your mind clears. Rain will enhance that mindful experience and heighten your senses.
You run because you’re training for a race. A stretch of rainy weather shouldn’t keep you from your training plan. Or maybe it is a rainy race day? Great! Some runners will stay home giving you a better chance to place.
You run to build mental toughness – running in the rain will make you feel savage and hardcore. Or it may make you feel playful like a kid.
Run in the rain to appreciate those mild, sunny days even more.
Regardless of why you run in the rain, the right attire will make the experience more enjoyable.
You searched for this advice. You read this far. Get out there, get wet, and get that run in – you’ll be a better person for it.
Shopping List
The items on this list are ones that have worked well for us:
- Trail Shoes with Grip and Drainage: Saucony Peregrine 11 (Men / Women)
- Wool Blend, Moisture Wicking Socks: Darn Tough (Men / Women)
- Moisture Wicking Compression Undergarments: Under Armour (Men) or Runderwear (Women)
- Lightweight Running Shorts: Nike 7″ Brief-Lined Short (Men) or Tempo Short (Women)
- Moisture Wicking T-shirt: Nike (Men / Women)
- Compression Running Leggings: Under Armour (Men / Women)
- Moisture Wicking Long Sleeve Tops: Under Armour (Men / Women)
- Running Rain Jacket: Nike (Men / Women)
- Accessories: Nathan Vest, Nathan Torch, Under Armour Hat, Waterproof Headphones, sport2people Running Waist Pack, Vaseline, Nexcare Waterproof Tape
