By Coach Adolfo Salgueiro

All my trained runners, as well as my running friends, have heard me come back with: “Are you made out of sugar?”. It is my go-to answer to the ubiquitous inquiry: “It is raining. Should I run today?”

Running in the rain can be a liberating experience. One that releases stress, anxiety, and negative thoughts. I once read a quote along the lines of “rain can cleanse you where a shower can’t reach”.

If the usual running benefits were not enough, it will also prepare you for weather events in upcoming races. Will you not line up if it rains?

And sure, running in the rain can sometimes be a miserable experience. Like the 2018 Boston Marathon, when it was also windy and gelid. I am not talking about those.

As fun as it can be, running in the rain requires thought, preparation, technique, and caution to avoid turning a fun situation into a life-threatening one.

So here you have food for thought for the next time you are ready to hit the road in the rain:

1 – Safety First: If there is lightning or strong winds, hit the treadmill, and if you don’t have one, stay home and live to run another day. It is not worth getting struck by lightning just to check it off in your plan or post it on Instagram. And yes, it has happened.

2 – Master technique and mindset: Shorter strides become a must. They provide stability and reduce the risk of slipping. Running splits and intervals get cancelled in exchange for a new experience. You can also train the skill of managing discomfort. Most races or long runs will require adjustment to a bad situation, and this is a good opportunity to work on it. Also, this is a good opportunity to skip the headphones.

3 – Watch Your Step: Regardless of how well you know your route, and especially if you don’t, stay away from puddles, as you don’t know what they hide. If you are lucky, it is just slippery or uneven ground. If you are unlucky, it could be an uncovered manhole.

4 – Dress appropriately: If you know the weather is coming, dress the part. Take a rainproof jacket if you have one. Wear a cap with a visor to improve visibility. Carry a light so others can see you. Use technical clothing that will dry quicker and prevent chafing.

5 – Shiny means slippery: Painted crosswalks, tiles, manhole covers, and smooth surfaces are very dangerous, regardless of the shoes you are wearing. Be aware of what’s in front of you so you can make safe, last-minute adjustments as you move forward.

6 – Have Fun: If you are not a professional, remember that no one is forcing you to run. You do this because you enjoy it. This is a time to be a kid again, especially if your mom didn’t allow you to play in the rain. Now she can’t stop you. This is an opportunity to enjoy a transcendental moment, not just in your running, but in your life.

7 – Get Off Your Wet Clothes ASAP: If you hate post-race stretching, this is your time to skip it with no remorse. Once you finish, quickly change out of your wet clothes. If you can’t get into a warm shower right away, at least change into something dry. It will help you recover faster and will diminish the risk of catching a cold.

A Final Thought

A few years ago, I was training a brand-new runner. A total novice. It was a novelesque cold and rainy night, and I wanted to cancel the group run, but she said she was going, so I had to show up. In the middle of the miserable run, I told her she could go home. But with a big smile, she refused. She was having the time of her life. Three years later, she has completed three marathons and is training for her second Major. This is what running in the rain can do for you.

Have you tried running in the rain? Share your rainy run tips and experiences in the comments, and pass this guide along to your running group!