Rainy Race Day Running Tips

Rain. It happens, even on race day.

For most of us, this is probably not our favorite scenario. Especially if it's a goal race or one we've trained especially hard for, rain on race day can be a real buzz kill. Now that Spring is officially here, the likelihood of rain in the forecast is a possibility.

What's a runner to do? Stay home and declare a DNS? Or, lace up (anyways), dress up (in appropriate rainy weather gear) and show up at that start line? 

Although rainy race day conditions are not ideal, they can be bearable. Here are a few tips to make the day a little less painful....

pic from I <3 to run

First and foremost, Leave the cotton at home. I don't care how warm and comfy that thick cotton fleece sweatshirt is.....it will feel like 5-10 extra pounds of dead weight if it gets wet. And if, by chance, the rain stops (and you still have a few more miles to go), that mass of sloppy fabric will not dry out. Do you think I'm kidding? Take a simple cotton t-shirt and a tech fabric shirt...get them both wet, and hang them out to dry. I am willing to bet a new pair of running shoes that the cotton shirt will take much longer to dry (#eeewww).

tech fabric for the win!

A lot of runners show up wearing a garbage bag. Yes, a garbage bag will cover most of your body and it will effectively repel water. But, garbage bags are kind of big and bulky. My solution? Use a dry-cleaning bag instead. A dry-cleaning bag is much lighter in weight, and guess what? If you're participating in a race, your race bib will actually show through it! I recommend not just splitting it open for the neck, but actually cutting a bit of a scoop neckline, as well as side slits near the waist so you can have access to your pockets or race belt underneath. I have a bag all rolled up and ready in my fuel belt, so I'm always prepared.

dry-cleaning bag #glamourousnot

Your feet will get wet, and so will your socks. I always wear wool socks (rain or shine) to help prevent blisters. Did you know wool (unlike cotton) wicks away moisture from your feet? Again, leave the cotton at home. And while we're talking feet, go ahead and lube your toes, thoroughly. You can use brand name "glide" products, or plain old petroleum jelly (or even deodorant) will suffice.

two necessary race day words: Wool Socks

What about your hair? I'm not much a hat-wearer, but if it's raining (or in the forecast to do so), I will wear a cap. Yes, the cap will probably get wet as well, but it will keep your hair drier than a visor or a headband, and the bill will help deflect most of the raindrops. Also, ladies, consider wearing your hair in a braid instead of a ponytail...a wet braid is much easier to comb out than a messy, wet ponytail post-race.

As you are running, do proceed with caution. It's easy to focus on your own discomfort, but pay attention to the slick streets or slippery trails. Also, watch for puddles...they may be deeper than they appear.

Yes, you may be a muddy mess when you are finished

Even though, the rain kind of "levels the competition," be realistic with your goals. If you are hoping to PR or land an age group award, racing in adverse conditions may not be the ideal day for that to happen. Of course, there is the chance you may be able to run faster and stronger because you don't want to be out in the rain any longer than necessary.

And, last of all, remember to smile! Having a good attitude will do wonders for your spirits. Although rain can make for miserable conditions, it also can make you feel like a beast for persevering through it. If it's in the dead heat of summer, a little bit of rain actually feels quite refreshing. 

Anyways, these are a few coping strategies that have helped me make the most out of less-than-ideal conditions on a rainy morning. We all have our own comfort levels and we get to choose where we draw the line between showing up or staying home. 

Have you ever trained really hard for a big race, only have it rain on race day? How do you feel about running in the rain? Ever wiped out on a muddy trail or slippery path? Ever run in a garbage bag or dry-cleaning bag?

I'm linking this with Meranda and Lacey for the Friday with Fairytales and Fitness link-up. 

 

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