Running in the Rain: 5 Tips to Make It Enjoyable

There’s something undeniably magical about running in the rain.

The world feels quieter, the air smells fresher, and the rhythmic tap of raindrops against your skin creates a natural soundtrack that helps you zone in on your pace. Sure, the idea of heading out into a downpour might sound like a punishment to some, but if you’ve ever tried it, you know that running in the rain can be an unexpectedly liberating experience.

But, let’s be honest, it’s not all sunshine and roses (pun intended).

There are a few things to consider before you take that first stride into the wet unknown.

But don’t worry - I’ve got you covered.

Whether you're a seasoned rain runner or just thinking about giving it a go, these five tips will help you embrace the rain - and even enjoy it.

Trust me, running in the rain might just be your new favourite way to hit the pavement.

1. Dress for the Weather (And the Fun!)

First things first - let's talk about gear. You might think, “It’s raining, so I’ll just throw on whatever I’ve got.” But trust me, the right gear can make or break your experience.

You don’t want to be drenched in cotton that weighs you down like a soggy sponge, or worse- end up with chafing that makes you regret this decision.

Here’s the thing: running in the rain is all about keeping comfortable, so consider investing in moisture-wicking clothes that will keep you dry (or as dry as possible). You’ll want to choose fabrics that dry quickly and won't stick to your skin, such as technical running shirts, shorts, and socks. A good waterproof jacket is essential, too - look for one that’s breathable so you don’t end up feeling like you’re running inside a sauna. Remember, comfort is key.

And don’t forget your shoes! It might be tempting to wear your old sneakers, but if they’re not waterproof, you’ll regret it once your feet get soaked. Look for shoes with a good grip and waterproof properties to keep you stable on wet surfaces. Wet feet can be uncomfortable, but blisters? That’s a whole other nightmare.

2. Choose the Right Type of Rain

Not all rain is created equal. Have you ever stepped outside, only to find yourself in a torrential downpour, with water coming down sideways? Yeah, no one likes that. But light to moderate rain? Now that can be perfect running weather. The trick is to know when it’s worth heading out and when you should stay in.

Running in a light drizzle or steady rain is absolutely doable, and it often feels refreshing rather than uncomfortable. The rain cools you down, and let’s be real-who wants to run in the heat of summer when you can get a natural cooling system from the sky? Just be sure to check the weather forecast before heading out. If there’s lightning or thunder, stay inside.

Safety first, always.

If you're unsure about the rain’s intensity, try to gauge how wet you’ll get. If it’s a drizzle, go for it. But if the rain’s coming down in sheets, you might want to reconsider. A soaking wet run can quickly become an unpleasant experience if the rain is too heavy or if there's no shelter in sight.

3. Embrace the Challenge (and the Peace)

There’s a certain stillness to running in the rain. The world quiets down, and you’re left with only the sound of your breathing, the splash of your feet against puddles, and the soothing rhythm of raindrops. It’s almost meditative. And let’s be honest-when was the last time you had that kind of solitude during a run?

You might not be as fast as usual because the rain makes you more cautious (slippery sidewalks, puddles, and all that), but that’s okay. The goal here isn’t to break any records; it’s about being present in the moment and letting go of the pressure to perform. Plus, think about how good it’ll feel to finish your run, drenched but invigorated, knowing you’ve embraced the elements.

Running in the rain can also give you an opportunity to clear your head. It’s just you, the open road, and nature. No distractions, no rush. The rain has a way of turning everything into a personal challenge - and conquering it can feel so satisfying. It’s a reminder that not all challenges are physical; some are mental. And when you overcome them, you feel like a champion.

Pro Tip: If you’re having trouble with the idea of running in the rain, start small. Try a quick 10-minute jog on a drizzly day to get a feel for it, and slowly build up your confidence and enjoyment from there.

4. Keep Your Pace Easy and Steady

Here’s the thing: running in the rain isn’t the time to push your limits. You know, the whole “go hard or go home” mentality? Throw that out the window for now. Instead, focus on keeping a steady, relaxed pace. Rain can make conditions slippery and unpredictable, so speed isn’t really your friend here.

Taking it easy means fewer chances of slipping, tripping, or pushing your body to exhaustion. You’ll also be able to better enjoy the experience instead of stressing about hitting a specific pace or completing a timed workout. There's something beautiful about slowing down and listening to the rain around you, especially if you're usually the kind of runner who’s always chasing a personal best. The rain gives you permission to just... run for the joy of running.

So, don’t stress about hitting certain intervals or getting in a “fast” run. Think of it as an opportunity to just flow with the weather. Slow down and savour the rhythm of your stride in sync with the rhythm of the rain.

Pro Tip: If you’re used to pushing yourself, try running at a conversational pace. That means you should be able to talk without gasping for air. This will help you feel more relaxed and grounded—plus, it’s a great mental exercise to focus on the journey, not the destination.

5. Stay Safe and Hydrated

Rain or shine, hydration is key. Even though it might feel cooler in the rain, you’re still sweating (your body’s just doing a better job of keeping cool). So, make sure you’re drinking enough water before and after your run. It’s easy to forget about hydration on a rainy day because the weather feels less intense, but you’re still working hard, and you’ll want to replenish your fluids.

Also, don’t let the rain blind you to safety. Wet roads and slippery surfaces can be tricky, so be extra cautious when running in the rain. If you’re out in the dark, wear reflective gear to make sure you're visible. It’s not just the rain you need to worry about-it’s visibility, too.

And lastly, listen to your body. If you’re cold, wet, and miserable after a few miles, it’s okay to cut the run short. The rain will still be there tomorrow, and sometimes, it’s just better to call it a day before you catch a chill. But if you’re feeling good, push through.

There’s something so satisfying about finishing a run in the rain-it’s like you’ve conquered not just the distance, but the weather itself.

A Final Thought: Running in the Rain Is a Mental Game

You know what? The rain is less of a physical obstacle and more of a mental one. It’s about embracing discomfort and letting go of the idea that you need perfect conditions to have a good run. Sometimes, the conditions are less than ideal-and that’s exactly when you need to step up and show what you’re made of.

The rain might slow you down, it might make you a little uncomfortable, but it can also make you feel alive in ways that sunny days can’t. It’s an experience you won’t forget. So, go ahead-put on your running shoes, step outside, and let the rain be your partner.

Who knows?

It might just become your new favourite way to run.

Talk soon, Trevor