Jogging in the rain: tips for a safe and comfortable running training

Most runners know the feeling: you have just laced your running shoes and are ready to hit the road when the first raindrops begin to fall on the ground. Running in the rain may seem like self-imposed torture, but it can actually be a smart training strategy. While it is often difficult to take the first step in imperfect weather conditions, jogging in the rain can be rewarding and even beneficial. To get the mental and physical benefits of running in bad weather – and to make it as comfortable as possible – there are a few rules you should follow.

Jogging in the rain makes you sick?

go jogging in the rain

When it comes to viruses and the common cold, they contract when you touch something that has a virus on it and then touch your nose, mouth, or eyes. You can also become infected if you inhale the virus through the air. During the rainy months of the year, you are more likely to stay indoors, which increases the chances of coming into contact with viruses.

Studies have shown that lowering a person’s body temperature can make them more susceptible to contracting viruses through the above routes of transmission. In other words, it’s the cold, not the wet, that makes you more prone to succumbing to a virus or worse, hypothermia, says the University of Wisconsin.

what clothes to wear when jogging in the rain

In some areas, the rain can be caused by excessive air pollution – which could lead to upper respiratory problems or asthma attacks. Rain also means wetness, which increases the risk of slipping and falling. In addition, drivers can see less well in a rainstorm, so the risk of being hit by a car also increases. While this won’t make you sick, an injury could prevent you from jogging.

So, running in the rain in and of itself cannot make you sick. However, lowering your body temperature by running in the cold rain can make you more likely to catch a virus. There are a few other risks as well, but with the right precautions you can have a safe and comfortable run.

This is why jogging in the rain is healthy

jog in the rain with equipment and shoes

Jogging in the rain might help you run faster.

Did you know that your performance can suffer when temperatures are even a few degrees higher? This is because your body temperature rises as you run. The warmer it is, the more you have to sweat to cool off. When the humidity is added, cooling down becomes even more of a challenge. But rain acts like a natural air conditioner that keeps your body temperature low so that you can keep up your performance.

Running in the rain will help you deal with adversity.

While it may feel ideal to run on a nice sunny day, the challenge of running in adverse conditions like rain will help you break free of factors that you cannot control. This will not only help you successfully complete workouts and meet your goals in races, but also deal with adversity in the rest of life. After all, everyday life is rarely a perfect, cloudless day. In addition, most runs are not canceled due to rain.

jogging in the rain without a rain jacket with a cap

Running in the rain helps reduce stress.

Water is cleansing and the sound of rain is relaxing … as long as you don’t walk in an almost freezing downpour. If you can let go of your fear of rainy days, you may end a wet summer run in a more mindful state than you started.

Running in the rain can build your confidence.

Have you ever noticed the world go deserted during a rain shower (unless you live in the Pacific Northwest)? Instead of giving in to the weather, get up and go. We guarantee that as you fight your way through a few kilometers, you will feel a lot braver.

Running in the rain could help you burn more fat.

If the rain is cool enough that your body has to work to stay warm, after an adjustment period you will increase your metabolic rate and therefore burn more fat while exercising.

Jog in the rain: here are the best tips

jogging in the rain without a rain jacket

Watch out for lightning, high winds, or high tide warnings

It may seem obvious, but it’s definitely worth stressing: avoid walking in any type of storm. If you run in these conditions, your safety is at risk. It’s not worth being struck by lightning.

A little rain won’t harm you, but ultimately, running in more extreme conditions puts you at unnecessary risk. Training in the rain only makes sense if you don’t cross the line between risk and benefit.

So always use your common sense and best judgment. Do you really have to run the already muddy route in the rain? Probably not.

Have a backup plan

jogging in the rain catching a cold

Even if the weather forecast says nothing unpredictable, stay close to your home (or gym) and choose a route that will allow you to get to safety in the event of a thunderstorm. You can start your run outside and stow dry clothes and shoes in your car. When the weather turns stormy, you can change your clothes and finish your run indoors at the gym.

Take the temperature into account

jogging in the rain clothing

Overdressing is one of the biggest mistakes runners make when it comes to jogging in the rain. Dress appropriately for the temperature as if it was a dry day. Wearing more layers won’t keep you dry. No running clothes will keep you completely dry in the rain, so expect to get wet. When you have many layers on, you will only end up wearing wet, heavy clothing.

When it’s hot and humid outside, don’t worry too much about your jogging outfit. You should just make sure to choose water repellent clothing and wear multiple layers.

Keep your core warm

jogging when it rains tips

When choosing clothes, make sure that the core of your body stays warm. Protecting your core is critical to maintaining your body temperature. (As explained earlier, lowering your core body temperature can make you more susceptible to viruses). In cool, but not freezing temperatures, a waterproof vest or light waterproof jacket may be sufficient. The colder it gets, the more layers your upper body needs.

The most important layer is the one closest to your body. Make sure it’s a technical fabric like polypropylene or CoolMax that will wick water and sweat away from your skin.

Your outer layer should be a wind and water repellent jacket or vest. Do not wear a waterproof rain jacket as it locks in moisture and warmth.

Don’t wear cotton. Cotton T-shirts and socks act like sponges in the rain, absorb water and stick to the skin. Cotton does not dry as quickly as synthetic fibers, even in sunny weather, and wet cotton can cause chafing.

Wear a hood or cap

jogging rain headgear and waterproof jacket

Fortunately, many water-repellent running tops and jackets also have hoods that can be pulled tight. If that’s not enough, a cap will keep the water out of your eyes so that you can still see something and watch your feet even in a rain shower.

When choosing your hat, consider temperature and other conditions. When it’s warm and rainy, wear a breathable cap with adequate ventilation to keep you from overheating.

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 prevent the hat from being blown away in a gust of wind.

Choose the right shoes

jog in the rain

Both brand new and heavily worn shoes can be ready for a run in the rain. While older, worn-out shoes may not have enough grip to keep you safe on slippery, wet surfaces, brand new shoes can still be a little slippery on your first few runs. Running shoes are often made of a breathable material to allow good air circulation – but these aren’t ideal for sloshing through puddles. Instead, consider a pair of trail running shoes, which usually come with a waterproof upper.

Prepare for possible friction

jogging in the rain in summer

Friction – any runner’s worst nightmare – is almost inevitable in wet conditions. It is therefore recommended to use sensitive areas such as Use a skin protectant such as Body Glide or Vaseline on the inner thighs, armpits and nipples. If you are concerned about blisters, you can use it between your toes and on your heels as well.

When you have some space in your running belt or belt pouch, pack an extra pair of socks in a plastic bag. You may lose some time changing them, but a dry pair of socks feels much more comfortable and hopefully prevents blisters. This is especially useful if it is raining and your socks get wet at the beginning of the run but the rain stops during the run.

Reflectors are a must

Reflectors are a must when jogging at night

If you go jogging in heavy rain, it is important to be visible to avoid accidents. Reflective clothing – like a jacket or vest – will help other people (especially motorists) see you. This is a good idea during the day, but an absolute must at night.

Protect your electronics

airpods jogging in the rain

Keep electronics such as B. Your Smartphone and your `s iPod, in a zip lock bag or waterproof bag. Or just leave them at home. Most Running watches and Smartwatches are waterproof, but not all. So, if you wear a watch while running in the rain, double-check its specs to keep it working well.

Many also wonder if you can use Airpods jogging in the rain can. The wireless headphones from Apple are officially not waterproof, but according to user reports they can withstand sweat and raindrops in drizzle without any problems. However, you must not fall into a puddle. In heavy rain showers, you should either take the delicate ear studs out of your ear or wear them under the hood. The charging case is also not waterproof.

Be careful where you step

jogging in the rain and cold

You should always be vigilant, but extra care must be taken when walking in the rain as the road or path is slippery. The most important thing is to take small steps and really take care of your feet, similar to running on paths that have a lot of roots, stones, or branches that you could trip over. With a little extra caution and a moderate pace, you’ll be fine.

Try to avoid stepping in puddles as much as possible. Your running shoes and feet may get wet from the rain, but they will get completely soaked if you step into a large puddle.

Shorten your stride

Shorten your stride length when jogging in the rain

For additional stability in the rain, running experts recommend shortening the stride length. Ideally, you should keep your shoulders above your feet. This will help you keep your balance, especially if you hit a slippery spot. A long stride makes you more unstable and makes you slip easily.

jogging in the rain what to wear


The hardest part of jogging in the rain is often the beginning. Once you are warmed up and start running, you will find that you actually enjoy it. It’s also a great way to connect with your inner child as you splash through the puddles.

At the same time, you will feel like a real badass running in the rain. As the rain pounds on your face, build your mental strength and realize that you can meet any challenge that comes your way.