As the seasons transition and the heavens open, wet and rainy weather doesn’t have to mean an end to your running routine – it simply means making some clever changes and conscious upgrades to your running gear.
Read ahead to discover easy updates you can make to your outdoor running wardrobe – so rain clouds never mean retreating inside again...
Why Run in the Rain?
Let’s be honest: the thought of lacing up your trainers for a run in the pouring rain might not always fill you with excitement. But ask any seasoned runner, and they’ll tell you there’s something special about running in the rain. The air feels fresher, the world is quieter, and you get that unbeatable sense of accomplishment for braving the elements.
Physical Benefits → Running in cooler, rainy weather can actually help you perform better. You’re less likely to overheat, and your body learns to adapt to different conditions, building both strength and resilience. Pushing through a rainy session can make you a stronger, more versatile runner.
Mental Boost → There’s a psychological edge, too. Overcoming the urge to stay indoors and instead embracing the rain can give your confidence a real boost. It’s proof that you can handle whatever the weather throws at you, and that determination carries over into other areas of life.
Performance Edge → Training in the rain is fantastic preparation for real-world races, where weather is often unpredictable. You’ll be ready for anything, while others might struggle.
Safety Note → Of course, some conditions are best avoided—think thunderstorms, high winds, or flooded paths. Use your judgement: if it looks unsafe, save your run for another day.
Layering 101: How to Dress for Rainy Runs
Base Layer: The Foundation of Comfort
The base layer is your first line of defence against discomfort. Its job? To pull sweat away from your skin so you don’t get cold and clammy. Opt for materials like polyester or merino wool, which dry quickly and keep you feeling fresh. Avoid cotton at all costs—it holds onto moisture and will leave you shivering by the end of your run.
A snug fit is best, but make sure you can move freely. If you’re prone to chafing, look for seamless designs or apply anti-chafe balm before you head out.
Mid Layer: Optional Insulation
On those chilly, rainy days, a mid layer can make all the difference. Choose something lightweight and breathable—think a technical long-sleeve or a thin fleece. This layer traps warmth without weighing you down or causing you to overheat. If it’s mild out, you can skip this layer altogether.
Outer Layer: The Rain Shield
Your outer layer is where the magic happens. A good waterproof running jacket is worth its weight in gold. Look for features like:
- Waterproofing → Not just water-resistant! Proper waterproof jackets have sealed seams and a high hydrostatic head rating.
- Breathability → You want sweat to escape, so you don’t get soaked from the inside out.
- Adjustable Hood → Keeps rain off your face and can be cinched down in windy weather.
- Reflective Details → Essential for safety in gloomy conditions.
- Lightweight and Packable → Easy to stash if the sun comes out.
Running Shoes
No matter if you’re running on the trails or running on roads, slippery conditions on mud and tarmac can slow down your pace and without heeding the proper precautions, could even result in injury. Add to that puddles, dewy grass, muddy, uneven trails, and suddenly wet, uncomfortable trainers and sore blisters on your toes and heels can become a concern too.
We recommend shopping for trainers with a GORE-TEX upper like Brooks’ Cascadia GTX Shoes or waterproof versions of popular running shoes – these are the ideal choice for keeping your feet dry in all conditions.
Top tip: Ensure you choose the best running shoes for you by understanding when and where you’ll be using your running shoes and getting your gait analysis results from your local Runners Need store. Using the latest video technology to analyse how your feet respond to every step, our in-store running experts can assess your biomechanics and running style to ensure you're running in the perfect trainers for you.
Running Socks
Don’t overlook your socks—they’re your first defence against blisters.
- Material → Synthetic fibres or merino wool are best. They dry quickly and keep your feet comfortable.
- Waterproof Socks → For really wet runs, waterproof socks like Sealskinz are a game-changer.
- Height → Crew-length socks help keep debris out and provide extra warmth.
Change out of wet socks as soon as you finish your run to avoid soggy feet and blisters.
Running Caps and Hats
Rain in your eyes is no fun, and it can make running downright hazardous. Here’s how to keep your head dry and comfortable:
- Brimmed Running Cap → Shields your eyes from rain, helping you see clearly and stay focused. Choose a lightweight, moisture-wicking cap for comfort.
- Beanie → On cold days, a thin, quick-drying beanie keeps your head warm without overheating. Look for styles that fit under your jacket hood.
- Buff/Neck Gaiter → Versatile and practical, a buff can be worn around your neck, pulled up over your face, or even under your cap for extra warmth.
Quick-Glance: Essential Rain Running Kit
| Item | Top Features to Look For |
|---|---|
| Waterproof Jacket | Breathable, lightweight, reflective |
| Technical Base Layer | Moisture-wicking, quick-drying |
| Running Tights/Shorts | Compression fit, synthetic fabrics |
| Waterproof Running Shoes | Good tread, Gore-Tex, snug fit |
| Running Hat/Cap | Brimmed, moisture-wicking |
| High-Vis Accessories | Reflective details, bright colours |
| Waterproof Belt/Pouch | Sealed seams, easy access |
| Running Socks | Synthetic, waterproof options |
| Gloves & Beanie | Lightweight, quick-drying |
Avoid Running In Wet Weather If…
- When there’s a risk or danger of thunder and lightning - Always think twice before going out for a run. Take care of your safety.
- If there are adverse wind conditions like extreme winds or heavy rainfall – Wind and rain can be a dangerous weather combination at any time, especially if it’s cold. Your body can cool down quickly, putting you at risk of injury and illness. If gusts are higher than 40mph, we suggest rescheduling your run to another time and keeping safe indoors.
- You’re aiming for a PB – Never push it. Slippery roads and trails can be hard on your muscles and joints, changing your form, so don’t expect to run your fastest in pouring rain and be careful of unnecessary injuries for the sake of speed. It’s not worth it.
FAQs
Aim for a moisture-wicking base layer, a lightweight waterproof running jacket, running tights or shorts made from synthetic fabrics, waterproof or water-resistant running shoes, and accessories like a brimmed cap and reflective gear for visibility. Don’t forget synthetic socks to keep your feet comfortable.
Waterproof shoes are brilliant for heavy rain or long runs, but for light showers, breathable shoes with good grip will do the trick. If you’re running trails or expect puddles, waterproof shoes are a smart choice.
Absolutely! A running cap with a brim keeps rain out of your eyes and helps you see where you’re going. For colder weather, a lightweight beanie works wonders.
Eco-friendly options like bamboo and recycled polyester offer many of the same benefits as synthetic fabrics—breathability, sweat-wicking, and comfort—while being kinder to the environment. They’re a great choice if you want sustainable activewear.
Always wear high-visibility or reflective clothing and accessories. Rainy weather often means poor visibility for drivers, so make yourself easy to spot.
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