19 Running Tips In Bad Weather

Running Tips

Rainy days don’t mean you have to skip your outdoor runs. If you’re getting ready for a competition, running in the rain is beneficial since most of them are not cancelled because of precipitation.

This can help you to both mentally and physically be ready for it if it were to happen. Here are some pointers to make your foggy day runs more secure and agreeable.

1. Don’t run during thunderstorms

Head indoors if there are thunderstorms in the vicinity while jogging in the rain is safe. Doing your job isn’t worth the danger of being hit by lightning.

2. Wear a hat with a brim

A hat with a wide brim can be of great assistance on a wet jog. This will provide protection from the rain for your face so that you can still have visibility even in heavy rain.

Think about the weather and other aspects before selecting a cap with a brim. If it’s hot and wet outside, put on a material that allows airflow and has enough holes for your body heat to escape, so you don’t get too warm.

If it’s chilly, wet, and breezy outside, opt for a heavier cap and place a fleece headband on top of it to guard your ears. A headband can help prevent a hat from being carried off in a powerful breeze.

3. Dress in layers if it’s cold

If there is a chilly and wet atmosphere, it might be necessary to put on more than one piece of clothing. The layer that is nearest to your body is the most significant. Ensure you use a technical fabric, like polypropylene or CoolMax, that is effective in pulling moisture and sweat away from your body.

A jacket or vest that blocks out wind and keeps you dry should be your outermost garment. Avoid putting on a waterproof raincoat, as it can retain moisture and heat. Avoid wearing cotton garments (including your socks) because it has a tendency to soak up water.

You can construct a rain poncho from a large garbage bag by cutting openings for the arms and the head. Once you get into gear and begin to become hot, it’s simple to tear it off and dispose of it. Make sure to store it in a secure place so it does not obstruct other competitors or end up as trash.

The climate for runners is often inconsistent, particularly when it is inclement.

In the blink of an eye, you are going from shivering from the cold rain to perspiring heavily and panting for breath. The ‘layer’ clothing system has the advantage of being very adaptable in the face of ever-changing weather conditions, making life much simpler.

An example of a layered system would be:

  • A base layer consisting of breathable synthetic fabric to keep sweat away from your skin, but thick enough to keep you warm.
  • A mid layer like a fleece or a heavier top to further ventilate moisture from the base layer, whilst locking in additional heat.
  • An outer layer consisting of a lightweight water-resistant jacket. This will help rid any moisture, like sweat, from the base and mid layers, whilst keeping you warm and protected from the elements such as wind, rain, sleet, snow, and so on.

If you dress in multiple layers, it is simpler to deal with temperature variations. When it rains, put your lightweight water-resistant jacket on. If you’re feeling too warm, remove your coat and tie it around your midsection.

Employ the layering approach to make sure you’re prepared for any unexpected changes in the conditions while running in adverse weather.

4. Don’t overdress

One of the worst blunders runners can make when going on a run in the rain is to wear too many clothes. Wear clothes that would be appropriate for the climate, as if it were a day with no rain.

Wearing more layers will not keep you dry. If you don’t have an umbrella to protect you, you will definitely get soaked. If you have a lot of clothing on, your outfit will end up becoming heavier and more soaked with water.

5. Be visible

Choose outer garments that are very bright or light in hue and feature reflective tape. Going for a jog when it’s raining typically makes it difficult for motorists to see everything in their surroundings, which could mean that they don’t anticipate the presence of athletes on the streets.

6. Wear the right shoes

Save your best shoes for the days when the weather is nice, and use older ones when you go out for a jog in the rain. The choice of the most suitable footwear for jogging in wet weather depends, to a certain degree, on what kind of running you intend to do.

In other words, if running on the street is in your plans, wearing water-resistant shoes could be an advantage; however, they won’t be of much use if you do trail running which requires crossing streams and puddles.

In the event of rain before the commencement of a run, put on a pair of previously used shoes and socks and store your racing shoes and socks in a plastic bag.

Before the race begins, put on your running gear and make sure to either double-check all your equipment in your gear check bag or throw away any items you no longer need near the start line, like many contestants. Some races collect these items for charity.

7. Prevent chafing

Running when wet can cause chafing, which can be rather uncomfortable.

If you’re engaged in a lengthy activity, apply Body Glide or Vaseline to susceptible areas where you may tend to show signs of rubbing or getting blisters, such as the bottom of your feet, your inner thighs, your armpits, the outlines of your sports bra (women) and nipples (men), to help stop any chafing.

8. Protect your electronics

Put your cell phone and iPod (or other electronic items) in a ziplock bag or a container that won’t let water in. Or, just leave them at home.

Most running watches are water resistant, but not all. Verify the specifications of a watch before running in the rain to ensure it can handle the situation, and also to keep it running well.

9. Watch your step

It is important to stay alert at all times, but make sure to take extra precautions when running in wet weather as the surface of the ground becomes slippery.

The secret is to move forward in small strides and be super aware of where you are stepping, similar to when you go for a run off-road, understanding that there may be plenty of roots, stones, or sticks that may make you stumble.

Do your best to keep from stepping in puddles. If you get caught in the rain, both your running shoes and feet will be wet, however, if you step in a large pool of water, they will be completely inundated.

10. Carry extra socks

If you have enough space in your running belt or waist bag, store an additional set of socks in a sealed plastic bag.

It’s a small sacrifice of time to switch socks, but they will be a lot snugglier and could avert blisters. This is especially useful when it is raining and your feet get soaked while beginning to jog, but then the rain abates while you are running.

11. Change out of wet clothes

After completing your race or run, take the time to immediately change out of your damp clothes, even if you feel a bit hot. You are more prone to hypothermia, which is a decrease in body temperature when your clothes are soaked.

Bring an extra set of clothing and place it in either a bag you can check or leave in your car if you can conveniently get to it after your race. This will enable you to swap out your sopping wet running clothes into dry garments swiftly once you finish. Your checked luggage should be water-resistant since it could be placed in an uncovered area.

12. Dry your shoes

After returning from a damp run or competition, remove your running shoes and fill them with wads of balled-up newspaper.

The form of the shoes is preserved due to this, and the paper absorbs any dampness that might be around the shoes. Do not load them into the clothes dryer or expose them to heated air – that could lead to a reduction in size or an alteration of the shape, making them uncomfortable to wear.

13. Avoid running during the coldest times of the day

It is said that the coldest hours of the day are during the late evening and early morning. The chilliest time usually occurs either right after the sun pops up over the horizon, or during the late hours of the evening. It’s advisable to not go jogging when the temperature is at its chilliest.

Jogging during the day, when it is normally the hottest, can minimize the chances of exercising in cooler conditions. The potential dangers of staying outside for long periods in extremely cold and wet conditions include the risk of suffering from frostbite or hypothermia.

Not on any runner’s agenda!

The likelihood of getting Hypothermia will be lowered incredibly, resulting in an extra pleasurable jog (you should be able to touch your ears for an additional reward!)

14.  Wear warm clothing before you run

It is critical to make sure your body is warm before you begin exercising in your running apparel. Warming up the muscles allows for proper circulation and prepares them for any physical activity. By engaging in this practice, you can significantly lessen the threat of harm, become more relaxed, and have a more enjoyable running experience.

Suggestions for warm clothing to wear before your run include:

  • A full-body tracksuit
  • A thick jumper
  • Leggings
  • Thick socks
  • Gloves
  • A coat
  • Earmuffs
  • Bodywarmers

15. Cover the extremities (ear, fingers, toes)

The body ensures that the primary organs (such as the heart, kidneys, and brain) receive adequate nutrients and oxygen to carry out their respective functions by concentrating the circulation of blood in its central region. Consequently, our external body parts (such as the ears, fingers, and toes) experience a chill due to the decreased circulation of blood.

The body doesn’t prioritize your dexterity with your fingers as much as it prioritizes your kidney’s ability to filter out toxins from your circulation. Runners typically don’t welcome feeling icy, uncomfortable pain in their fingertips and toes.

To lessen the effects of frigid limbs, wear protective clothing to cover them.

Put on running mitts for your fingers, warm sports socks for your toes, ear muffs, and a sports headband. Keep the extremities warm when running in bad weather.

Taking preventative measures with one’s clothing during rough weather, such as covering up extremities, can keep the body warm and ensure a more pleasant and secure running experience.

16. Stay hydrated

We need water for the human body to perform optimally. Water is necessary not just to ensure nutrients and minerals flow through the bloodstream, but also to maintain an appropriate bodily temperature.

It can be hard to remember to stay hydrated when the weather is bad, such as during rain, wind, and cold. It’s not like during the summertime when the immense heat and perspiration make it so that you need to keep replenishing your body’s fluids. Failing to consume an appropriate amount of water can create a huge issue for joggers.

When running without enough water, dehydration will set in. The physical effects of exhaustion can include a loss of strength, twitching muscles, parched lips, a decrease in perspiration, and possibly even fainting.

Consumption of a glass of water before and after your run is advised. Even during inclement weather such as rain, gusts of wind, and freezing temperatures.

Water is essential to maintaining safe body conditions.

17. Check the weather conditions and wind chill before heading out

Taking a short look at the weather report will aid you in being prepared for your run. Be sure to do a quick examination before each jog. Researching the weather and terrain for your race ahead of time is an effective way to be ready.

A moderate temperature (10-18 degrees) and low wind speed (3mph), will not be much of an issue and will probably require a long-sleeved running top and some leggings.

Despite a relatively warm two degrees, the 25 mph winds will make it frigid; without safeguards, one is susceptible to hypothermia.

In this scenario, proper use of the layering system (discussed above) combined with extremity coverage (discussed above) is a must.
Wear a lightweight running jacket over a middle and base layer combined with extremity-covering earmuffs, headbands, gloves, thick socks, and so on.

Before going anywhere, a quick examination of the weather can ensure you’re effectively prepared and the process will only take a moment. Make sure you check the forecast!

18. Stay safe with proper precautions in darker weather

Running in the dark has a lack of visibility, often combined with inclement weather and cold temperatures. Staying safe on nighttime runs is important, and can be achieved with some of the following precautions:

  • Take a mobile phone with you to contact someone should you have an injury.
  • Wear bright clothing with bright clothing like orange, yellow, and light blue.
  • Wear flashing LED lights so you can be seen by traffic on the road and any pedestrians nearby.
  • Run in well-lit areas. Use one earphone only.
  • Have a form of identification on you like a driving license or road iD.

19. Learn the warning signs of frostbite

Frostbite for runners is no laughing matter. Be sure to dress warmly and be aware of the initial indicators of this perilous situation. It’s highly unlikely, but marathon runners everywhere do experience this kind of thing.

Frostbite is an injury caused by the chilling of the skin and underlying tissues due to low temperatures and strong winds which can reduce body temperature.

Once the hypothalamus in the brain identifies a decrease in internal body temperature, it narrows the blood vessels in the limbs and focuses the heat back to the centre of the body.

The primary objective of the body is to defend its internal organs (such as the lungs and gut), so it gives preferential treatment in terms of blood circulation and heat to these areas.

If your hands and feet are deprived of heat and blood flow for an extended period, the cells will start deteriorating and eventually perish. Consequently, frostbite can cause fingers, toes, and the nose to become discoloured in shades of black or blue.

Look out for the warning signs. At the start of a chilly day, your hands and feet will likely feel cold, yet they should heat up in a short amount of time after you start running. If you notice the skin become stiff and pale and the person has not taken the time to warm up, it may be a sign of early frostbite.

To protect yourself, leave the cold weather and use warmth in the area in question. Seek some medical treatment as soon as possible.

It may appear to be excessive, but it is more advisable to take precautions than risk consequences. You only have one nose, two ears, a group of fingers, and five toes. Know the warning signs of frostbite.


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