20 tips for training in the rain.
It's raining in Vancouver, Portland, Seattle, Edinburgh, London, Amsterdam and Paris. Everywhere in the Northern Hemisphere, it's raining. And more is coming.
If you did your walking or running miles already today, Congratulations. If you are going later, here are 20 tips I've learned from others about running in the rain.
And I'm using this checklist myself, too. Sitting here with shoes, running-tights and my Brooks rain jacket on - It's getting light outside. I've an inch of coffee left in my cup and can see the raindrops rolling down the window pane. I have a pact with myself and I'm going out there!
- Get warm first: Start warm - and you'll stay warm. Try the daily dozen first.
- Tighter fitting clothes work best. Nothing is more uncomfortable that wet baggy clothing, running tights feel much better when they are wet, you hardly notice them.
- Wear a good running cap instead of a beanie - it's keeps the rain out of your eyes. Kinda like being inside (sorta ;))
- Focus on the warm shower or bath you’ll have earned when you get home (or to work). You’ll be totally justified to luxuriate in it, then sip hot tea all morning/afternoon/evening.
- “Lube up – wet clothes rub more than dry ones. Use Vaseline or Body Glide to prevent chafing (between toes, between legs, underarms and if you wear one - around the sports bra area).
- Check your tread. If your shoes are worn down, you are going to slip and slide. You need about 1 mm deep 'sipes' to get good traction on the road. If you are trail running and it's muddy something like the Salomon Speedcross Pro is a top of the line trail shoe. They are a little spendy, but heck, running is a cheap sport compared with others.
- Splash in the puddles. Embrace nature and feel the fun of being at one your world.
- Wear bright colors so that drivers can see you.
- Spice up your playlist. Good music and running in the rain can make you feel like an action hero. Need some new tunes? Have you got the amazing X Ambassadors in your ear-buds? Check them out. Hey, hey, hey!
- Get a decent running jacket: Breathable and lightweight, If you get too hot, tie it around your waist.
- Seal your electronics. Lifeproof cases are the best. Ziplock bag works well.
- Use thin gloves (less water absorbing).
- Thin socks, too (same thing).
- Rain, cold, dark.... Aim for 2 out of 3 things (or less). An Army instructor once told me, "All three - and you'll have a (team) morale problem". He was right. It's hard enough. Try to avoid making it more difficult that it needs to be.
- Take friends. Accountability and company are great motivators.
- Remember. Starting is the hard bit! Just get out there and do it. Fifteen minutes in and you'll feel like a badass. Dominate your environment. Create the results you want. It's just weather - and the well of your strength runs deep.
- Use the countdown timer on your phone. Set it now - 4:59 - and I'm leaving. Out of the door.
- Be purposeful in your training: This applies to all-training but purpose is especially motivating in challenging conditions. Decide. Are you doing an: Easy/recovery run (you feel more energized at the end than at the start). Intervals (flood your body with feel-good hormones). Tempo (no worries about staying warm!). Long steady run (I think long run and I think, Yes - adventure!). If you want a little support with the planning, please let me know.
- Seek nature. Seek beauty. Really. To me, a tree-lined avenue illuminated by sodium street lights - is nature and beauty. Seek it out. Say hi to the trees, maybe even a raccoon or three! A forest is great, too. This past Sunday, the rain brought out some amazing colors on one of my favorite trails and the ground felt so soft on my feet. I couldn't resist. Yes I got soaked to my skin, it was beautiful.
- Sense of humor. Yeah, right. Get out there. Your skin is waterproof. Do it. You know you'll love it -- and you won't dissolve. Won't.
Have fun out there. Contact me if you want a lift or a boost in your training.
If you are near Portland, OR and want to check-out this amazing hike/run loop. Here is my Strava map/stats