Tips for Running in the Rain

I know plenty of you are saying, “I don’t run in rain,” but we have some tips to help make it a more pleasant experience.  The fact is there will be days when it rains.  Think of it this way … when do we, as adults, get to play in the rain with our friends?!?  Tulsa Galloway trains in all types of weather in order to be prepared for whatever race day brings.  Better off knowing what it feels like and what to do in a practice run.

Our Training runs are canceled if it’s lightning, or if the ‘Real Feel’ is higher than 110 degrees or below 0 degrees.

Essential Tips for Running in the Rain

Tip 1: Wear a Brimmed Hat or Visor

Choose waterproof hats or visors that have adjustable fittings to ensure a snug fit. Look for materials that repel water and provide breathability to keep you comfortable while running.

Tip 2: Prevent Chafing with Anti-Chafe Creams

Consider using specialized anti-chafing balms or creams such as Body Glide, which come in various formulations for different sensitivities. Apply generously on feet, thighs, and any areas prone to friction to maximize protection.

Tip 3: Jacket, Vest or Trash Bag

Wicking apparel is key running gear—it pulls moisture away from your skin, which helps prevent chafing and blisters. Tighter tops and bottoms are less likely to chafe.  Light-colored bras, tops, and bottoms become see-through when wet, so stick to darker colors in the rain.  If it’s also cold, throw on an outer layer.  This should be a wind and water-resistant jacket. A large trash bag can be an alternative. However, wearing more layers doesn’t mean you’ll stay dry; it may mean that you’ll be wearing unnecessary heavy and wet clothes.

Tip 4: Wicking Socks

Wearing a pair of wicking socks can make all the difference in preventing blisters from developing. Avoid cotton as it retains moisture and can cause blisters, choose synthetic options instead.

Tip 5: Eyewear

In the driving rain, wearing a pair of light-tinted or clear glasses can help protect your eyes from getting pelted.  A good anti-fog lens cleaner will keep your vision clear in the moisture and humidity.

Tip 6: Protect your electronics

Use waterproof cases or pouches specifically designed for running to protect your electronics. Additionally, consider using a running belt with waterproof compartments for extra safety during wet weather runs.

Tip 7: Be careful

Watch for slippery surfaces, especially painted road markings and metal grates, which can become particularly treacherous. It may help to choose routes with good drainage to minimize puddles and maintain footing.

Tip 8: Bring a Towel or Change of Clothes for Your Ride Home – Be Comfortable After Your Run!

Pack a quick-dry towel and an extra set of moisture-wicking clothing to change into post-run to avoid chills. This not only makes the ride home more comfortable but also helps to prevent post-run illnesses caused by wet clothing.

Tip 9: Dry out your shoes

When you get back from a wet run, take off your running shoes, loosen the laces, take out the insoles, and stuff them with crumpled balls of newspaper.  This helps the shoes keep their shape, and the paper draws moisture away from the shoes.  Don’t put your wet shoes on direct heat!  The heat will dry out the materials in the shoes and mess with the shoe’s integrity.

Tip 10: Celebrate Your Achievement – Running in the Rain is a Bold Move!

Even though running in the rain isn’t always fun, especially if it’s cold and windy, it’s a great way to stay active. Be proud of yourself that you ran against your normal element.

A Comprehensive Guide to Running Weather Clothes

What to Wear for Running in Various Temperatures

A good rule of thumb is to dress as though the temperature is 10-20 degrees warmer than it actually is, according to the running weather clothes chart. This number will depend on your body size, pace, and the length of your run. Remember that you’ll heat up quickly once you start running, and cool down just as fast when you’re done. So have a plan for getting out of your wet clothes ASAP!

Prepare for cold weather runs by layering up for comfort and performance! Start with a base layer of something that will wick sweat away from your skin, like polyester or wool. Add a layer of insulation, like a fleece jacket, and top it off with a waterproof and windproof outer layer.

In warm weather, check the running weather clothes chart for a sweat-wicking base layer, and you can probably get away with a lighter insulation layer. And don’t forget the sunscreen!

Discover your perfect running outfit for every weather condition!

60+ degrees

Tank top or singlet and shorts (what to wear to run in 60 degrees, feels like 70–80 degrees)

50–59 degrees

Short sleeve tech shirt and shorts (feels like 6079 degrees)

40-49 degrees

Long sleeve tech shirt, shorts or tights, mittens or gloves (optional), headband to cover ears (optional) (feels like 5069 degrees)

30-39 degrees

Long sleeve tech shirt, shorts or tights, gloves, and headband to cover ears (what to wear to run in 30 degrees, feels like 40–59 degrees)

20-29 degrees

Two shirts layered—a long sleeve tech shirt and a short sleeve tech shirt or, long sleeve shirt and jacket—tights, gloves, and headband or hat to cover ears (feels like 3049 degrees)

10-19 degrees

Two shirts layered, tights, gloves or mittens, headband or hat, and windbreaker jacket/pants (feels like 2039 degrees)

0-9 degrees

Two shirts layered, tights, windbreaker jacket/pants, mittens, headband or hat, ski mask to cover face (feels like 1029 degrees)