For those who run professionally, bad weather cannot become an obstacle. However, if amateurs are faced with a choice of whether to run in the rain or reschedule their workout to another day, you should always choose the second option.

In cases where you do not want to miss a training day and decide to go for a run, you must follow the basic rules:

Eliminate chafing as much as possible – even if you have proven shoes, wet weather will do the trick. Therefore, for prevention, it is better to use plasters in advance;
Running in rainy weather is the only exception when the ground is better suited to asphalt or rubber in the stadium;
The toe should not move, it should be well supported, but not squeeze the leg.
You must have special running shoes for running in the rain. Otherwise, the shoes will quickly soften, threatening not only a cold from wet socks and insoles, but also serious injuries (the most popular is slipping of the foot and dislocation of the ankle).
To run in the rain, clothing must be breathable, water-repellent and warm at the same time.

Features of running in the rain

For beginners in running, most of the difficulties arise not on jogging, but in working on themselves. With a lack of motivation, people start skipping workouts, justifying their laziness in different ways. The most common excuse is the weather. In the summer you can tell yourself that it is too hot outside, in the winter you can say that it is too cold. In the off-season, rain is often a reason to stay at home.

That said, sports medicine research indicates that running in rainy weather is not harmful; on the contrary, it can be an interesting and rewarding experience. Environmental factors help to bring the body into good physical shape and build character. Therefore, do not justify yourself, it is better to study tips on how to run in the rain.

They are determined by physique, thermoregulation, athletic training and other characteristics. It's worth experimenting with different clothing options for different weather conditions to see which one is right for you. Over time, you will develop your own strategy.

Jogging in rainy weather is a special type of workout that has a number of benefits.

Improving agility

Regardless of which surface you are running on, it will be more slippery than usual. This means that the body will have to exert more effort to maintain balance. This will help you stay focused and use muscles that barely work on standard runs. This improves dexterity and coordination of movements, in addition, increases calorie consumption.

No risk of overheating

In rainy weather, you will not face the scorching sun, it is comfortable and safe. Most adults find it easier to adjust to colder than higher ambient temperatures.

Developing willpower

Running in the rain will be a watershed moment in athletic development. You will have to put in some effort to get out of the house and finish your workout. It's not about physical strength, but about will and character. After that, you will know what victory over yourself is. From now on, running will definitely become an integral part of life.

Studies show that physical activity in rainy weather improves the respiratory system and increases blood oxygen saturation. With high air humidity, blood circulation accelerates, along with it, the saturation of tissues with nutrients improves, all metabolic processes become faster.

Relief from stress

As a child, everyone likes to walk in the rain and walk in puddles, after that people feel happy. Jogging in rainy weather will give you the same feeling. It will relieve emotional stress, put thoughts in order, take away negative emotions, and eliminate the effects of stress. Therefore, the answer to the question whether it is worth running in the rain can only be positive.

Protect electronic devices from getting wet

Either put all the appliances in waterproof bags and cases, or leave them at home. It will not be a big deal if a couple of classes are held without measurements, but the technique will be preserved, and there will be no need to acquire a new one. However, even at the stage of the first purchase, it is necessary to take into account the factor that training in rainy weather is possible and to choose waterproof high-quality gadgets.

The main thing is the psychological attitude

This point is the most important. You need to believe that running in the rain is okay. It is interesting and unusual. This workout will help you redefine your capabilities and expand your comfort zone.

Sneakers

Running shoes in the rain should keep your feet dry by repelling water, wicking away excess moisture and allowing your skin to breathe. Therefore, they must be made of moisture-resistant materials:

Leather
Eco-leather
Rubberized fabric
Neoprene

It is better to avoid shoes made of suede and nubuck – they strongly absorb moisture. You can opt for shoes with membrane fabrics that repel splashes to avoid getting wet. But this material has one drawback – it dries longer than a regular mesh.

You should also pay attention to the outsole: the tread pattern should be at least 1.5 mm in order to ensure reliable grip in the rain, because the risk of slipping increases on wet ground. If you train more than three times a week, it is worth getting another replacement pair of shoes. This will allow them to be used alternately and dry well.

When choosing sneakers, it is important to pay attention to the size. Shoes should be neither too tight nor too big. Otherwise, calluses and rubbing cannot be avoided. Running shoes should provide ventilation and a grippy tread. It is better to choose shoes with a reinforced heel and toe area.

Asics Gel-Fulisetsu 2 G-TX

Material: neoprene, polyurethane, textile. The midsole and anatomical insole provide good cushioning. The special design of the projector provides additional stability, even on slippery road sections. The upper of the sneaker is equipped with a Gore-Tex membrane, which reliably protects against moisture from the outside and allows air to pass through. Feature – a special plate in the sole, which protects the foot while running from stones and other sharp objects.

Adidas Supernova Gore-Tex

Material – textiles, rubber. The high-quality rubber outsole provides reliable grip on the road surface even in rainy weather. The Gore-Tex membrane does not allow water to pass through, but does not interfere with free air circulation. These sneakers are the best choice for those who appreciate the comfort and stylish look of the shoe.

Demix MQ Award Tech

Material – textiles, synthetic leather. The fleece lining will reliably protect your feet from cold and dampness, and the special protection of the upper, Water Repellent, will prevent the sneakers from getting wet on top. The deep tread and special Grip + outsole provide reliable traction, even on wet roads.

Mizuno Wave Mujin 4 G-TX

The
Gore-Tex membrane keeps moisture from seeping into the shoe, and the mesh upper wicks moisture away from the inside, making it great for running in wet weather. Ortholite insole with antibacterial properties for extra cushioning. The abrasion-resistant Michelin rubber outsole is very grippy thanks to the multi-directional lugs on the tread.

How to avoid chafing in rainy weather

Running in the rain and wind is a little challenge. The first trouble that training in the rain leads to is the appearance of chafes and calluses on the legs. The reason for this is wet shoes and socks. As a result, the skin of the foot swells and a cavity appears in it, which transforms into a bladder, which leads to painful sensations during training. Therefore, for such runs, it is better to use membrane shoes and refuse cotton socks, which quickly absorb moisture and stick to the body. Alternative – products made of neoprene, nylon, polyester. Also, it will not be superfluous to lubricate the feet in the area of the heels with petroleum jelly or a similar agent and attach several adhesive plasters in vulnerable areas.

Use a headdress – a cap or hat.

A headgear (a brimmed hat or cap) can be your best friend when it rains. It will minimize water splashing on your face so that you can see even in a downpour. Make sure to consider temperature and other conditions when choosing a cap or hat. If it's warm and rainy, wear a breathable hat with plenty of ventilation to keep you warm. If it's cold, rainy and windy, choose a thicker cap or hat and use a fleece bandage to protect your ears. Remember that most of the heat loss comes from the head.

Pros and cons of running in rainy weather

There are many different types of running that vary greatly in style, conditions, and other characteristics. Running in the rain is not a separate type of training. This is a compulsory measure in order not to miss a workout, not to worsen the shape and performance in a particular type of physical activity. If you evaluate whether it is possible to run in the rain, there are no prohibitions for such training. But also

…

But such a run has enough disadvantages and disadvantages. Therefore, it is important to understand how to run in the rain, not only in order to maintain the effectiveness of the training, but also to minimize possible risks. Main disadvantages:

Potential hypothermia (mitigated by choosing the right clothes and shoes for running in the rain).
Increased risk of injury from slippery surfaces.
Discomfort (especially if you are running on the ground).
Deterioration in running technique and increased stress on muscles.

Selection of clothes for training in bad weather

Know how to dress for running in the rain to avoid hypothermia and possible illness. The first rule of thumb to choose clothes for your workout in rainy weather is to dress as if outside are five degrees warmer than you actually are. Even if at first it may seem cold, after a couple of kilometers of distance, it will definitely be possible to reach a comfortable temperature. In this case, you should give preference to waterproof clothing made from breathable fabrics, such as a windbreaker and a T-shirt. This will prevent overheating and hyperthermia, and will also protect against wind. In the spring-summer period, you can even run in shorts, but you should not forget about compression underwear.

A few more nuances

There are a few more nuances, for example, the unsuitability of cotton clothing. And not only in the rain, but in general for running. Or especially for girls, you can remind that white clothes, when wet, become transparent. However, no one has anything against it.

The importance of the rest of the little things, such as a hermetic packaging for a smartphone or goggles, is determined by everyone for himself, there are no secrets here. But, perhaps, the most important nuances are to run carefully, in shorter steps and choose equipment as brightly as possible so that drivers of all vehicles can see you well.

Dress in layers

If it's very cold and rainy outside, you may need to use a couple of layers of clothing. We will not go into too much detail about the three-layer principle in clothes, since we have already written about this more than once, and you can find the corresponding article on our website. The most important layer of clothing is the one closest to the body. Make sure your clothes are made of high-tech fabrics that are breathable and dry quickly. This is true for the base layer.

Don't wear too much clothes

Too much clothing is one of the biggest mistakes runners make when going on a rainy run. Using too many layers of clothing will not keep you dry. If you don't run with an umbrella over your head, you will still get wet. If you have tons of layers on, you'll just be wearing wetter, heavier clothes. Dress for the temperature on a dry day.

The benefits of running in the rain

Contrary to popular belief, running in the rain has many health benefits that people rarely consider. This is a special type of training that has not only physical value, but also moral:

An easy way to improve agility

Since the surface you are running on is slippery, more muscles are involved in the process in order to coordinate and maintain balance. This helps to maintain concentration for a long time and to work out your reactions. As you use different muscle groups, you get the best workout. It helps burn more calories and keep your body more toned and in better shape.

Cooling

Often, rainy conditions are much cooler than sunny days and much warmer than snowy days. This creates a relatively comfortable environment and extends the duration of your workouts.

Building endurance

Jogging by itself is not always desirable, and running in the rain can completely discourage going out of the house for training. Therefore, if, nevertheless, a crucial process of overcoming oneself occurs, then this is only the beginning, because not everyone can cope with the rainy blues. It is necessary to make an effort not to finish the lesson ahead of time and continue to run until the very end. Thus, the athlete develops the qualities that are so necessary to achieve high results.

Improving oxygen exchange and blood circulation

Science has proven that people who run in the rain develop their respiratory system and enrich the body with oxygen as much as possible. In more humid conditions, air intake can increase blood circulation, which in turn affects all metabolic processes in the body.

Stress relief and enjoyment

Remember how pleasant it was as a child to run in the rain and frolic in puddles, and then feel happiness and a rise in vigor. Roughly the same effect can be obtained from running training during bad weather. Rain is able to cleanse, remove unpleasant thoughts and relieve stress. Treating this workout as just another way to relax and release negative energy, you can get much more benefit for your morale. The more good-natured you are, the more favorable the end result will be.

Tips for running in the rain

Take paved routes. A familiar route in a park or forest will quickly turn into a swamp, which is not only unpleasant, but also traumatic.
Don't dress too warmly. Rain is not a reason to dress warmer, all the same, clothes will get completely wet and the more there is, the heavier it will be. Dress based on air temperature, wind, and running pace, regardless of rain. For example, if at +20 you run in a T-shirt and shorts, then at +20 with rain the same set of clothes is enough. The most that you can warm yourself up in comparison with the same weather, but without rain, is to put on a long sleeve instead of a short one so that cold drops do not cause discomfort. For the same purpose, you can use special sleeves in addition to a running jersey or jersey.

Do not use cotton clothing. Cotton clothing retains moisture and becomes heavy and chafing. Use only synthetic fabrics that wick moisture away.

Don't use cotton socks. Only synthetic socks with compression effect.
Waterproof sneakers. They keep moisture out while allowing the feet to breathe. Run in your normal, breathable running shoes in the warm summer rain. The membrane in this weather is more likely to harm than useful. Feet will be hot, they will start to ache and calluses will appear.
Don't run in raincoats. They do not breathe, there will be a greenhouse effect under the clothes. It is much easier and more pleasant to run in breathable clothes, and if it stops raining, it will dry quickly. Raincoats should be used only on the way to the starting point; on marathons it is comfortable to wait in them for the starting shot
Wear breathable windbreakers. When running in rainy, cool weather, use a breathable, rain-resistant running windbreaker. Precisely resistant, not completely waterproof with rubberized fabric or polyethylene!

Tip: If rain is expected during the marathon, buy a disposable raincoat bag so you don't get wet while waiting for the start. Before the very start it is not a pity to just take it off and throw it away. For the same purpose, you can use a large garbage bag, making holes for the head and arms – this is a common practice in all major marathons.

Knowing of limits

Don't wear too many clothes. This is the mistake of all beginner runners, they use several layers of clothing, thinking that this will keep the body dry. If you do not run with an umbrella, then you will definitely get wet and carry kilograms of wet clothes. The choice of equipment should be approached reasonably, not a large amount of clothing can save from getting wet, but a waterproof top layer.

Safety

This top layer should not only be impermeable, but also noticeable. Choose something light and bright, it is better to have reflective elements so that you can be seen from afar. When it is cloudy outside, it is more difficult for drivers to see people on the side of the road, and precipitation also greatly reduces visibility.

Rubbing can be encountered on any run and is always frustrating. Rain increases the likelihood of this unpleasant phenomenon, as clothes and shoes are more likely to get wet. To avoid chafing, you can use petroleum jelly, it eliminates friction, replacing it with sliding. Apply the composition to areas prone to chafing: armpits, inner thighs, for girls – the bottom edge of a running bra or tank top.

Phone, keys and other little things

Store electronics, keys, and other small items in a zippered bag or waterproof storage media. Or just leave them at home. Keeping it all out of the rain is difficult without special waterproof bags. There are special running straps, but they only save in light rain and help protect things from your own sweat. Unfortunately, such a belt is powerless against heavy rain.

Watch your step

You must be very careful when jogging, as rain means a slippery wet road with worse visibility than usual. Pay attention to your supporting leg, just as you would when running down paths, knowing that there may be many roots, rocks, or branches to trip over. It makes no sense to pay special attention to puddles. Of course, if the puddles are large, deep, dirty and dark, you need to run around them. But most of the puddles can be passed without changing the trajectory. Running through puddles is a rather laborious process. You may need to change your pace and stride. In addition, you can lose support (slip) when you change the angle of your stride; the risk of injury increases. Be careful! Make sure the water leaves your shoes quickly after running through puddles to keep your feet comfortable again.

Choose a suitable route and be careful

If you are running around the city, be careful and watch the cars. Rain reduces visibility to drivers, so it's better to play it safe and let a couple of extra cars pass at the intersection. Do not make sudden accelerations and stops so as not to slip.

Be visible

Choose outer layers that have very bright or prominent colors that have reflective stripes. Running in the rain often means that drivers have poor visibility and may not notice a runner running onto the road.

Wear reflective (neon) clothing

“Such clothes will definitely come in handy for rainy weather,” says Jurek. This should be done because visibility is impaired when it rains and it is more difficult for drivers to see you.

In addition, puddles on the road increase the braking distance of the vehicle.

“Wearing reflective clothing in yellow, pink, orange will make you more visible than if you limit yourself to reflective stickers,” advises the runner.

Windbreaker

A rain jacket should not be waterproof, but should be windproof.

As in the case of winter running, you don't need to spend much money on expensive waterproof membrane fabrics, because they still cannot cope with the removal of heat and moisture from the body when it comes to loads above the minimum.

A regular running windbreaker with good ventilation on the back and, sometimes, on the sides is enough. Kalenji has those at Decathlon.

Cold rain hardens body and spirit

Jogging in the rain or sleet is a forced adaptation of the body. The athlete is forced to leave the comfort zone: the wind that changes direction all the time, cold splashes in the face and puddles under your feet force you to reconsider the limits of your capabilities. And this cannot but educate willpower and character.

In addition, such training prepares – mentally and physically – for any surprises in the weather at the competition. After all, there is no guarantee that on the day of the marathon the sun will tenderly smile at you.

Cold rain helps you run faster

One of the biggest physiological challenges in distance running is maintaining the correct body temperature. When the internal temperature gets too high, the heart spends all its efforts to “cool” the body. In the cold rain and sleet, your internal body temperature remains normal, so your heart works to send more blood, oxygen and nutrients to your organs and tissues – and you run easier.

Remove wet clothes and shoes immediately after training.

When your body is wet, you are at an increased risk for hypothermia as your body temperature drops. Put on dry clothes, and wash wet ones and hang them up to dry. It is better not to leave your sneakers on the battery, but to let them dry naturally. To do this, take a newspaper and crumple it by placing it inside the shoe. Thus, moisture will go into the paper, and the sneakers will not lose their shape.

Protect your gadgets from moisture

But since this method does not always keep things dry, it may be worth considering purchasing a waterproof case.

However, if you do not often run in the rain, a hermetically sealed plastic bag is perfect for this purpose.

Pants

Pants or shorts must be of the same material. It is very important that they do not chafe, that they are loose enough in the hips and waist, but taper towards the bottom. Most often, these pants are tightened with elastic bands or Velcro. A set of waterproof leggings and synthetic shorts over the top is also a good choice. This will avoid friction and provide excellent hold.

Socks

How comfortable your run will be depends on this seemingly invisible piece of equipment. Running socks should:

Provide air circulation
Fit snugly to the foot
Dry quickly
Remove moisture and excess heat

Arc'teryx

Material – nylon, tencel, lycra. Ultra-thin fabric ensures even air circulation and moisture evaporation. The sole seal protects the feet from calluses.

Nike Multiplier

Material – nylon, polyester. Dri-Fit technology is applied to the creation of socks, which allows fabrics to maximize moisture transfer. The mesh of the material ensures free air circulation.

Jacket

A rain jacket should have a drawstring hood. Otherwise, you will have to get a non-wet hat, which is less convenient. The jacket should not be too warm. Its main task is to repel water droplets and allow air to pass inward. Any modern synthetics with a membrane have such properties.

Common mistakes

When running in bad weather, people make a number of mistakes:

Get wet – you get sick. This statement is wrong. At the time of jogging, the body releases a large amount of energy. But it's better to wear a waterproof jacket.
Don't dress too warmly. It is better to take things based on the temperature.
Do not wear raincoats as they have a greenhouse effect. The body will not breathe.
Don't go for waterproof sneakers. Water will not penetrate them, but the legs will not breathe either.
Running in cotton clothing is also harmful. The fabric gets wet, becomes heavy, which contributes to chafing. Better use synthetic clothing.

Pay attention to the socks. It is better to choose products made from synthetic fabrics that have a water-repellent effect.

Don't overdo your gear

This is one of the biggest mistakes runners make when running in rainy weather. Wearing multiple layers of clothing does not mean your body will stay dry. If you don't run with an umbrella over your head, you will definitely get wet. If there are tons of layers, you will simply be wearing wetter and heavier clothes. Choose your equipment wisely.

Running technique in the rain

Running in the rain is not the best time to set speed records. On average, rain increases the time spent by one minute per kilometer. At the same time, high speed running on slippery roads leads to increased stress on muscles and joints, and also increases the risk of injury.

When running in the rain, increase your stride rate to about 90 per minute. This will reduce the duration of contact with a slippery surface. In this case, you need to bend your knees slightly more, which will increase the degree of stability, improve coordination and reduce the risk of injury to the Achilles. Naturally, while running, you need to carefully monitor the road, avoiding large puddles.

Important! When it rains, try to run in the direction of the wind, not against it. This will keep your clothes warm and dry longer.

Equipment for running in the rain

Equipment for running in the rain must be chosen with particular care. Clothes and shoes should repel moisture from the outside and remove it from the surface of the body through intensive air circulation. It is better to dress lightly than using several layers of clothing, which will eventually get wet and heavy. In spring and autumn, at temperatures up to 7 C, a T-shirt, tights and a windbreaker are enough.

Important! If you have to run a marathon in the rain, it is best to avoid windbreakers with a hood – this will create an obstacle due to the additional windage.

Conclusion

Practice running in the rain, the benefits of which will keep you exercising over and over again. Remember to follow the tips on how to make your run in bad weather more comfortable, and be sure to follow safety precautions. Remember – overcoming difficulties, we become stronger.

Sources used and useful links on the topic: https://bodybuilding-and-fitness.ru/kardio/beg/v-dozhd.html https://fiteria.ru/statji/stoit-li-begat-v-dozhd-i -kak-delat-eto-pravilno.html https://life4health.ru/beg-v-dozhd/ https://www.championat.com/lifestyle/article-3826521-kak-pravilno-begat-v-dozhd- i-mozhno-li-eto-delat-mnenie-trenera.html https://livelong.pro/beg-v-dozhd-2/ https://www.kant.ru/articles/1845543/ https: // runiron .com / running-in-the-rain / https://training365.ru/beg-pod-dozhdem/ http://fitness-for-man.com/mozhno-li-begat-v-dozhd.html https: //runreview.org/pochemu-begat-pod-holodnym-dozhdem-polezno-mnenie-ekspertov/ https://gorodokboxing.com/interesno/5-mifov-o-bege-pod-dozhdem/

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