Photos by Marques Jackson Photography.
By Marnie Kunz,
Certified trainer and run coach
Running in the rain can be refreshing, or it can be messy and even risky. These tips will help you prepare for rainy runs and determine when it’s safe to run outside. Whether you’re a beginner training for your first 5K or a veteran marathon runner, these strategies will help you navigate the rain safely and prevent common issues that can come up during rainy runs. As a running coach and longtime runner, I’ve compiled my top tips for running in the rain to help you make the most of your runs even when it’s raining outside.
Related Posts: Running Safety Tips
In my years coaching runners in NYC, I’ve seen more races derailed by unexpected rain than cold weather. The golden rule? You can’t stop the rain, but you can prevent wet-weather injuries like severe chafing, slips on slick painted crosswalks, and cold-weather hypothermia.
Is It Safe to Run in the Rain?
The first thing people often ask is about safety - is running in the rain safe? In general, yes! The rain is fine to run in, especially if it’s light showers. However, if there is a storm in the forecast with any thunder, lightning, or heavy downpours, you should skip your outdoor run and do an indoor workout, hitting the treadmill. Also, it’s essential to take some precautions and wear the right gear to keep you warm and dry (ish) when running on rainy days.
Here are some ways to prepare for rainy runs:
Wear waterproof running shoes. I know this may sound like an expensive hassle, but getting waterproof running shoes is a game changer. Usually, they’re made with Gore-tex, and most major shoe brands have at least one type of waterproof trail running shoe. I l have found them well-worth the investment since I run outside a lot. Waterproof running shoes are frequently made for trail running, so they also have extra grips on the treads (on the bottom of the shoe) to help you stay stable when running through puddles and on muddy trails. Keeping your feet dry can also help prevent blisters.
Wear a waterproof running jacket for cooler weather rainy runs. The rain can quickly lower your body temperature, which may be ok for hot and humid weather but these wet conditions can make your too cold when the temperatures are low. A waterproof running jacket will help you stay comfortable in dry clothes on rainy days. Also, beware of extreme cold weather. If it’s frigid outside and there is freezing rain and sleet precipitation, it’s best to take your workout indoors, as the combination of rain and cold can lead to hypothermia.
Related Posts: 20 Tips for Running in Heat and Humidity, When Is It Too Cold to Run Outside?
Wear a hat to help shield your face from the rain. This has helped me a lot as a contact lens wearer as it helps prevent your lenses from fogging up and getting wet.
Safety First: Urban Pavement vs. Trail Hazards in the Rain
Running in the rain requires a slight shift in your footing and spatial awareness. Depending on whether you're logging miles on city streets or hitting park trails, here is what to watch out for:
🏙️ Urban & City Street Hazards
- Metal Subway Grates: Metal loses all traction when wet. Avoid stepping on subway grates, utility covers, or metal construction plates whenever possible.
- Painted Street Lines: Crosswalk lines, bike lane markers, and painted road symbols turn slick as ice in the rain. Cross them with a straight, upright stride rather than making sudden turns.
- Oil-Slicked Puddles at Curb Cuts: The dip where the sidewalk meets the street collects standing water mixed with motor oil, making it exceptionally slippery. Look before you step off the curb.
🌲 Trail & Park Hazards
- Slippery Tree Roots: Exposed roots absorb moisture and become extremely slick. Plant your feet in the dirt between roots rather than directly on top of them.
- Hidden Potholes & Mud Puddles: Puddles on dirt trails can be deceptively deep. Treat every puddle as a potential ankle-twisting pothole and run around them or step carefully.
- Eroded Trail Edges: Heavy rain washes away loose soil and gravel along trail perimeters. Stay toward the center of the path to avoid collapsing edges.
How to Dry Running Shoes Fast (Without Ruining Them)
Sloshing through rain leaves your running shoes soaked to the insoles, but reaching for a quick heat source can permanently damage your favorite pair. High-end running shoes rely on technical mesh, moisture-wicking linings, and delicate EVA foam midsoles that don't react well to harsh heat. If you want your shoes ready for tomorrow’s run without compromising their cushion, structure, or fit, you need a method that draws out moisture safely.
I learned this newspaper trick from my cross country coach and it always works: Remove the insoles and loosen the laces completely to open up the tongue. Crumple up sheets of daily newspaper or dry paper towels and stuff them tightly inside each shoe, ensuring the toe box is fully filled. Place the shoes in a room with good airflow. Check back in 2 to 3 hours—if the paper is damp, pull it out and replace it with a fresh dry batch to accelerate the process.
Never put performance running shoes in the clothes dryer or set them directly on top of a radiator or heating vent. Extreme heat shrinks the upper mesh, melts the factory glue holding the overlays together, and prematurely degrades the shock-absorbing EVA foam in the midsole.
Benefits of Running in the Rain
There are some advantages of running in the rain, including:
Preparing for adverse racing conditions. Training in the rain helps prepare you for road races in inclement weather and rainy conditions.
Cooling off on hot days. There is nothing like a light rain to offer relief on hot running days.
Building mental toughness. Running in the rain boosts your confidence and mental toughness. Each run offers its own challenges, and the rain adds another level of challenge that you can endure. You’ll be ready to tackle more challenges after training in the rain.
Getting in your miles. If you’re following a training plan, running in the rain can help you stick to your program despite the weather conditions. Whether you’re training for a 5K, half marathon, or marathon, you’ll most likely have some rainy days during your training, and being able to still run outside will help you build your endurance and fitness in preparation for race day.
What to Wear for Running in the Rain by Temperature
Dressing for wet runs is all about managing body temperature and friction. The biggest mistake runners make is overdressing, which leads to heavy, waterlogged clothes that trap sweat and cause severe chafing. Use this quick temperature matrix to gear up correctly before heading out:
| Temperature | Rainy Day Apparel Strategy | Key Accessories & Prep |
|---|---|---|
|
Warm Rain (65°F / 18°C+) |
Minimalist approach: Light synthetic singlet/tank and shorts. Avoid heavy jackets—you will overheat rapidly. | Brimmed technical cap or visor (keeps water out of eyes) + Anti-chafing balm on inner thighs and arms. |
|
Cool Rain (45°F – 64°F / 7°C – 17°C) |
Layered protection: Fitted long-sleeve technical top with a lightweight, water-resistant shell or vest + tights or shorts. | Synthetic anti-blister socks + brimmed hat + body glide on all bra band seams and high-friction zones. |
|
Cold Rain (Under 45°F / 7°C) |
Hypothermia prevention: Moisture-wicking base layer + fully waterproof/windproof running jacket + running tights. | Waterproof/Gore-Tex shoes or wool socks + lightweight beanie or headband + dry post-race change of clothes immediately after stopping. |
10 Tips for Running in the Rain
Try these training strategies to help you face rainy day runs and stay safe and running strong:
1. Wear good running shoes.
If you have them, now is the time to wear your waterproof running shoes. Shoes with Gore-tex will help your feet stay dry even on the wettest days. Whether you have waterproof running shoes or regular ones, it’s also essential to ensure you have enough grips on the bottom of your shoes to help you stay balanced on slick, wet surfaces. Trail running shoes often have excellent traction and can help with rainy runs.
2. Wear lightweight, moisture-wicking socks.
Rainy days are not the time to run in thick, cotton socks as they’ll get bogged down by water. Wear moisture-wicking, lightweight socks to help keep your feet dryer in the rain.
3. Dress in layers.
Dress in lightweight layers with a waterproof outer layer. Resist the urge to wear too many layers as you can overheat and also experience chafing along your inner thighs and even your feet from wet clothing. Moisture-wicking clothing is your best bet for rainy runs with mud, puddles, and more.
4. Wear a waterproof jacket.
If it’s cool outside, wear a waterproof running jacket to keep you dry and warm on the run. If the weather is hot, you won’t need a jacket, but it can protect you from the rain for cooler rainy days.
5. Wear reflective gear.
It’s harder for drivers to see in the rain, so wear reflective gear to stay visible. A reflective shirt or pants will help you stay safe in rainy and foggy weather.
6. Watch your footing.
The rain can bring slippery conditions, so take precautions when running. Avoid flooded areas, and plan your routes to include higher ground when possible. Also, watch your footing to prevent slips and falls.
7. Wear a hat with a brim.
A baseball or trucker hat can help shield your eyes and face from the rain so you can see better on the run.
8. Bag it up.
If you don’t have pockets for your phone, ID, or keys, use a running backpack or a plastic bag to keep your stuff dry. A Ziploc bag is an easy way to protect your phone in the rain.
9. Shorten your stride.
Take shorter steps, especially in heavier rain, to help you balance on wet surfaces.
10. Adjust your route.
If it’s raining outside, adjust your route as needed to do fewer miles or avoid areas that may be muddy or flooded. If it’s cold and raining, research shows that your body will use more energy. In cold conditions you therefore may want to shorten your route.
Frequently Asked Questions About Running in the Rain
Why is running in the rain so good for you?
Running in the rain can be a incredibly refreshing way to log miles and naturally cool off during warm weather training. Beyond the physical benefit of lower body temperatures during tough efforts, pushing through wet conditions builds mental toughness, boosts your confidence for unpredictable race-day weather, and forces you to hone a shorter, more efficient stride on slick surfaces.
What should you avoid when running in the rain?
Avoid wearing cotton apparel at all costs, as cotton absorbs water, stays wet, and causes severe skin chafing and blisters. Also avoid overdressing; heavy jackets trap sweat and weigh you down. Finally, stay off slick metal surfaces like subway grates, avoid stepping directly on painted road lines when turning, and never put soaked running shoes in the dryer or on direct heat sources.
What should you wear when running in wet weather?
Dress according to the outdoor temperature rather than the amount of rainfall. Opt for synthetic, moisture-wicking tops and tights, anti-blister running socks, and shoes with solid outsole traction. Wear a brimmed cap to keep water off your face, and protect your electronics by placing your phone in a zippered, water-resistant pocket or a sealed plastic bag.
How do you prepare for a race when it rains?
The key to rainy race days is staying warm and dry before the starting gun goes off. Wear a disposable plastic poncho or a large trash bag with armholes cut out in the start corral to shield yourself from rain. Apply anti-chafing balm liberally on inner thighs, underarms, and feet prior to toeing the line, and throw away your poncho right before the race starts.
What should you pack in your gear check bag for a rainy race?
Pack a completely waterproof dry bag (or double-bagged heavy Ziploc) inside your gear check bag containing a dry towel, fresh wool or synthetic socks, comfortable dry shoes, and a warm fleece hoodie or jacket. Changing out of wet your racing kit immediately after crossing the finish line prevents rapid body cooling and hypothermia.
Do you enjoy rainy runs? Share your workouts by tagging @Runstreet on Instagram, and I can cheer you on. Do you need a training plan to conquer your next race or running goal? Head to the Runstreet Training Center to get started.
Happy running to you - rain or shine! 😊
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
