If gloomy weather has left you in a training rut, it might be time to consider a rainy-day run. While the steady stream of rain might seem like it pairs better with a Netflix marathon than exercising outside, you may be surprised how many runners find running in the rain an enjoyable way to train. Plus, the benefits often outweigh the hassles, as long as you’re properly prepared for the elements. 

Below, we chatted with the experts about why running in the rain can be beneficial, safety factors to consider, what to do after your workout, and some pro tips for making the most of the wet weather. 

Benefits of Running In the Rain

Hard-core runners often train in any conditions, even pouring-down rain. But that (understandably) may not be the case for everyone. If getting soaked while pounding through the puddles isn’t high on your to-do list, consider these benefits of running in the rain: 

Is It Safe to Run In the Rain?

Staying safe and preventing, or at least minimizing, potential injuries is key while running in the rain. Making time for a proper warm-up and cool-down, maintaining good running form, and knowing when to slow down can help keep you safe when the weather turns wet. 

John Gallucci Jr., a physical therapist, athletic trainer, and CEO of JAG Physical Therapy, says running in the rain can be fun, but it also comes with some serious risks, such as fungal infections, blisters, or even more serious injuries like fractures from slips and falls when the ground is slippery. “Running in the rain can also cause body temperature to drop if [you’re] not dressed properly, which can lead to hypothermia,” he adds. 

While it’s safe to run in the rain, you shouldn’t necessarily expect to set a PR. One small 2019 study published in The Journal of Sports Medicine and Physical Fitness found that rain increased the amount of body heat runners lost as well as their energy expenditure, negatively affecting running performance and making the effort feel harder. Another 2019 study on Boston Marathon finishers from 1972 to 2018 found that increasing precipitation generally worsened performance. 

All of these potential risks are why it’s so important to listen to your body and properly prepare for running in the rain. (Read on for tips on how to do just that.)

Will Running In the Rain Make You Sick?

The old wives' tale that running in the rain will make you sick may be more myth than fact. That’s because colds and flu are caused by viruses, not by getting wet. 

While running in the rain won't directly lead to sickness, being outside in cold, wet weather may have an impact. A 2022 study published in The Journal of Allergy and Clinical Immunology found that cold exposure affects the immune response inside your nose, which can make you more susceptible to viruses. So bundle up, wear protective gear, and take preventative steps to stop the spread of germs (think: washing your hands and avoiding touching your eyes, nose, and mouth).

Tips for Running Safely In the Rain

While getting outdoors is definitely good for the soul, it’s essential to take safety precautions when running in the rain. Here are some expert tips to help you stay safe and make the most of exercising in wet conditions: 

1. Choose Your Clothing Wisely 

When thinking about what to wear when running in the rain, you should always choose function over fashion. Selena recommends a waterproof vest or running jacket, which can help avoid total soaks. Gallucci also suggests layering up underneath that outer shell—moisture-wicking clothing, in particular, can prevent you from feeling soggy. “This will help you stay warm and dry to help prevent medical issues such as hypothermia,” he explains. 

2. Wear the Right Shoes

Wearing the right running kicks is always a top priority, but it’s even more important when the ground is wet. Choose shoes with good traction to prevent or minimize slipping, and consider investing in water-resistant or waterproof running shoes to help keep your feet warm and dry. Chris Heydrick, a physical therapist with MedStar Health, says trail shoes can be an excellent option since they’re designed to be grippier. “The type of footwear or running shoe can help prevent slips and falls, so make sure your shoes do not have a run-down outsole since that can decrease the amount of traction it has with the ground,” Gallucci says. 

3. Accessorize Strategically

Wearing a hat with a brim is a smart way to keep rain out of your eyes, Heydrick says. Some runners also like to wear low-light sunglasses for the same reason.  “Some people [find] the contrast can be helpful because you can see a little bit more—it definitely can help you discriminate objects,” Heydrick says. However, this strategy can backfire in total downpours if the water gets inside the glasses or makes them fog up. 

4. Take Time to Warm-Up

A good warm-up boosts blood flow, increases flexibility, and mentally switches you into runner mode. Before you head outside, aim for five to 15 minutes of movements that mimic running. For instance, a few minutes of light jogging or fast walking followed by a series of dynamic stretches like walking lunges, hip openers, leg swings, high knees, side lunges, and arm swings. “Start warming up when you’re dry—it’s much harder to warm up in cold water,” Heydrick says. 

5. Adjust Your Stride and Pace

When you’re running in the rain, Gallucci recommends taking smaller steps, especially when you’re approaching turns or downhills, to help increase your balance. Be sure to slow down to reduce slips and falls too. Heydrick also recommends focusing on increasing your cadence. “Taking those really quick steps, almost like the floor is lava, reduces the time your foot is on the ground and makes it much less likely that you’ll slip out,” he says.   

6. Mind Your Step

Being mindful of the exteriors and surfaces you’re running on is critical, Selena says. Stay aware of slippery areas, such as painted lines, smooth stone pavement, and metal grates. Avoid puddles if possible, as they might hide uneven surfaces. In addition to wet areas, Selena also recommends avoiding fallen leaves or any trash that could cause you to slip.

7. Be Visible 

Rain can make you less visible to drivers, bikers, or other pedestrians, so Gallucci always recommends wearing bright colors so that others can see you no matter where you’re jogging. You may also want to consider using a headlamp or other visibility gear if it’s dark. “Whatever you do while running at night, do when it rains,” Heydrick recommends. “So wear clothing that either lights up or has a reflective component to it so cars can see you coming.”

8. Stay Hydrated

Just because you’re surrounded by water doesn’t mean you’re hydrated. Sip water as you would during any other run and watch for signs of dehydration, like feeling very thirsty, dry mouth, fatigue, dizziness, dark-colored urine, and urinating or sweating less than usual. 

9. Lube Up

Getting soaked in the rain can lead to extra friction that leaves your skin chafed all over. This is where anti-chafe cream or lubricant in high-pressure areas—like the armpits, breasts, groin, inner thighs, and feet—can be a game-changer. “Find a brand of athletic lubricant that you like and that works well for your skin,” Heydrick says. “It can make a world of difference in preventing chafing.” 

10. Protect Your Devices

Your smartphone likely costs more than your entire running wardrobe. Make sure to use a waterproof case, running belt, or plastic bag to protect your phone and any other electronic devices.

11. Skip the Headphones

Selena acknowledges that this tip might not be the most fun to follow, but if you’re running in the rain, it’s best to leave your headphones at home. “It’s important to be fully aware of your surroundings, and you want to be able to hear if there’s thunder, a car coming, or any other hazard that’s greater in the rain,” she explains.

12. Reconsider Your Route

Because it’s so much harder for drivers to see runners in the rain, Heydrick recommends always sticking to well-lit areas with ample sidewalks. Alternatively, you could avoid roads altogether and head for a park. Some runners like to choose a short, repeating loop close to home (or their car) so they can easily bail or switch into dry layers if they need to.

13. Head for Shelter If You Hear Thunder or See Lightning

It might just be drizzling when you first head out on your run, but you’ll need to take cover if a dangerous storm approaches midway through your miles. “If you hear thunder or see lightning, head for a safe place where you can wait it out under shelter,” Heydrick says. 

14. Don’t Skip the Cooldown

Although your body temperature will plummet pretty quickly as soon as you stop running, you still want to do a cooldown to give your body a chance to gradually return to normal. This will help keep your blood from pooling in your legs and support your body’s recovery so you can work out again the next day. But there’s no need to make it complicated—just keep walking for a few minutes after your run and do a few gentle post-run stretches to stay loose. 

15. Embrace Trial and Error

While some safety tips for running in the rain are universal, the details sometimes come down to personal preference. For instance, the outfit that makes one runner feel cozy in wet conditions might make another feel overheated. Use each rainy run as a chance to test out different gear and strategies until you find what works best and feels safest for you—if you ever end up with a rainy race day, you’ll be glad you did.  

Post-Run Care: How to Dry Off and Recover

If you’re soaked after your run, Selena recommends changing out of wet clothes right away to avoid getting too chilly while you’re stretching out. Also, dry your gear to keep it in good shape and prevent any musty smells—don’t throw it into the hamper in a clump where it may stay damp until laundry day. Pro tip: Putting balled-up newspaper or paper towels in your running shoes (and taking out the insoles) can help them dry faster.  

Take care to hydrate well too. As mentioned above, running in the rain can lead to dehydration just as much as jogging in the sun. And if you have time, a warm shower can help regulate your body temperature and wash away any remaining feelings of chilliness. Not to mention, it’s a nice way to relax and unwind post-run.

When to Run Indoors Instead

Even hard-core runners need to take their training indoors when the weather gets too wet or hazardous. Dangerous conditions like lightning, high winds, icy conditions, or hail signal that it’s time to head to the nearest treadmill or indoor environment to exercise instead. (There are plenty of Peloton Tread workouts and other indoor-suited classes to enjoy on the Peloton App.) 

“Safety should be your top priority, so if there are poor weather conditions, it’s best to stay indoors to run,” Gallucci says. Plus, running on a treadmill comes with countless benefits of its own, like the ability to track your pace and progress with more accurate technology.

The Takeaway 

Whether rainy day runs are an occasional occurrence or part of your normal routine, planning ahead, wearing the right clothing, checking the forecast, and knowing your limits can keep you safe and allow you to have fun all year long. Practice proper post-run care, and make sure to stay indoors during dangerous conditions like lightning and high winds. When you come prepared and follow safety protocols, running in the rain can be a surprisingly amazing way to work out and connect with yourself and your surroundings.