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Published On: June 28, 2019 11:52 AM NPT By: Republica

For running in the rain

For running in the rain

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Rainy weather doesn't mean you have to take your runs inside. Most races are not canceled because of rain as you should take advantage of opportunities to run in that weather. Doing so builds mental toughness, and you'll feel more mentally prepared if it rains on race day. Try these tips to make sure you're prepared for running in the rain, whether it's for training or a race.


Wear a hat with a brim
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face so you can see, even in a downpour. Make sure you consider the temperature and other conditions when you choose your brimmed hat. If it's warm and rainy, wear a breathable one with plenty of venting so you don't overheat. If it's cold, rainy, and windy, choose a thicker hat and wear a fleece headband over it to protect your ears. A headband can also help keep it from blowing off in a gust of wind.


Dress in layers if it's cold
If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric, which wicks water and sweat away from your skin. Your outer layer should be wind- and water-resistant jacket or vest. Don't wear waterproof rain slicker because it will trap moisture and heat.


Don't overdress
Overdressing is one of the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing wet, heavy clothing.

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Wear old running shoes before the race start
If it is raining before the start of the race, wear a pair of older shoes and socks and keep your race shoes and socks in a plastic bag. Right before race time, you can change into your race set and check these older items with your gear check bag. Or, you can do the change right before the start of the race and discard the items near the starting line as many racers do with warm-up gear. Some races collect these items for charity. If it has stopped raining by then, you'll be able to run the race in dry shoes and socks.


Watch your step
You should always be paying attention, but running the rain means you need to be extra careful since the road or path is slippery. The key is to take small steps and really pay attention to your footing, similar to how you would run on trails, knowing that there may be lots of roots, rocks, or branches you could trip over.

Try to avoid stepping in puddles as much as you can. Your running shoes and feet will get wet from the rain, but they'll get absolutely soaked if you step in a big puddle.


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