Just because it’s raining outside doesn’t mean you need to take your run indoors to the treadmill. If you’re prepared enough to run in the rain, it can be a great training advantage to have in case of rainy weather on race day. Triathlons typically aren’t cancelled for inclement weather so running in the rain before race day will help you feel more mentally and physically prepared should rain occur.
Take a look at these 6 helpful tips to make your rainy day runs safer as well as more comfortable:
1. Keep Shoes Dry/Wear the Right Shoes
Consider keeping an old pair of running shoes as your “rainy day shoes.” Keep your favorite/newer pair of running shoes dry for another run day or if you have a race approaching, make sure that your shoes will be dry in time.
Whatever pair of running shoes you decide to grab before you head out the door, make sure they have some grip on them. Shoes that are too worn on the bottom will increase your risk of slipping or falling.
If it’s raining on race day, make sure that your cycling shoes and running shoes are kept dry by storing them in plastic bags before you begin those legs of the triathlon.
2. Prevent Chafing
Chafing is the last thing anyone wants to have on race day. You can help prevent chafe by applying Tri Slide or Bodyglide beforehand. Another helpful tip to avoid chafe is to not wear any sort of thick cotton gear because it will absorb the rain, become heavy, and has the potential to chafe more than a moisture wicking fabric.
3. Carry Extra Socks
Even if your running shoes are soaked, having a dry pair of socks can be a game changer. They are the only barrier between your feet and a drenched pair of shoes. If it’s raining outside and you’re heading out for a run, throw an extra pair of socks in your pocket or running belt in case you need to swap out socks during your run.
4. Dress in Layers If It’s Cold
Depending on the temperature outside, a little rain could be welcoming on a hot day or make you even colder on a cool day. If it’s cold outside and is raining, be sure to dress in layers. It’s better to have too many layers on and peel them off than to hit the pavement and immediately feel frozen as you’re running in the cold and rain.
5. Run With a Brimmed Hat
Wearing a brimmed hat (baseball cap) can be a huge help when running during a steady rainfall because it’s the only thing that can help physically keep rain from pelting you in the eyes. The rain will hit the hat and stream off the side versus falling right on your face and eyes. If you end up not needing your baseball cap, you can always tuck it in the back of your shorts/running belt.
6. Use Caution When Running
When you’re running outside in the rain it’s important to use caution. Be sure to watch your steps as you run so you don’t slip. Try to remain aware of your surroundings if you’re running on the road because cars might have a hard time seeing you, and try to plan a safer route if possible to avoid slipping or busy roadways.
While running in the rain is not the most ideal running weather, being prepared for a rainy run can make or break the situation. Having the correct gear and attempting to run in the rain before race day can physically and mentally prepare you if the upcoming forecast shows rain for your race day.
Looking for more ways to ensure you’re prepared for an unpredictable race day environment? Contact me today!
Train Right, Tri Right!
Coach MJ
