Running in the rain
Don’t let the wind and rain prevent you from your run. Here are some key tips to consider before you step outside.
In the UK we aren’t lucky enough to have bright sunny weather all year round. We also spend much of our day desk-bound. If we don’t run in the rain we would struggle to ever train outdoors and get some fresh air. It doesn’t have to be miserable as long as you are safe and comfortable.
Cotton is your enemy
A highly absorbant fabric such as cotton will retain water and add to the load you have to carry. A waterproof jacket, layering and synthetic material running leggings are advisable to keep the warmth in and the rain out. Maintaining a comfortable body temperature will aid injury prevention.
Hats don’t have to be dorky
Wearing a running hat or sweatband will prevent the rain from running into your eyes. For some of us ladies who wouldn’t dare run without mascara may I suggest a good waterproof mascara plus head band just to be safe. Panda eyes will never be cool. Invest in a serum to help prevent frizz.
Warm-up your cockles
Start your warm-up regime indoors. It is important to increase your heart rate and blood flow to your muscles. Start with some low impact dynamic stretches and light cardiovascular exercise. Try using a trigger point ball into the tight areas of your muscles for example your glutes and hip flexors to reduce tightness and ensure soft tissue flexibility. You are more susceptible to tight muscles in the cold wet weather which can lead to muscle strains and soft tissue overload.
Sticking your tongue out in the rain isn’t enough
Just because the sun isn’t shining doesn’t mean you won’t suffer from dehydrated. Ensure you take a bottle of water with you. Lactic acid can build up which combined with low water intake can lead to muscle cramps. You can also be more susceptible to injury such as calf tears if you aren’t sufficiently hydrated.
Music is for those who can’t sing to themselves
Unless you have a waterproof listening device, we suggest not taking your music out in the rain. Apart from the obvious water damage you may not hear on-coming traffic.
Watch your step
Be careful, try to avoid big puddles. Muddy wet trainers have their issues however there can also be hidden pot holes beneath. We see many ankle ligament sprains from rolled ankles which have miss judged puddle covered pot holes. Moist socks can lead to blisters and your feet will perspire more if they are wet. Gortex socks are a great idea.
Run in style
Many running injuries can be avoided by shortening your stride. Stay relaxed and ensure you have a good upright running posture, don’t try and hide your face from the rain as this can lead to trips and falls. Look at least 10 metres ahead and plan your route. Regular deep soft tissue massages and a biomechanical assessment can improve your running technique and help you hit you PBs even in the rain.
Never trust cars
Always ensure that your wear your most luminous attire. Make a fashion statement by investing in a high-visibility jacket, they are also very lightweight. Drivers are not expecting you to be out running in the rain. They are more often than not concentrating on setting their windscreen wipers to the correct setting rather than looking out for you. Many road traffic accidents occur in low visibility weather, impact injuries can be avoided by following these simple steps.
Vas it up
Even with the trendiest attire you can get chaffing especially in the rain. Apply a fine layer of petroleum jelly (Vaseline) to the bits that rub. Bra lines, inner thighs and under your arms are a good place to start.
You survived
After your run dry out your shoes you won’t want your trainers to grow mould. Undo the laces and pull the tongues forward and sit them close to a radiator. Do not place them directly on a heater as it can break down the rubber and the glue. Don’t go from freezing cold weather to a boiling hot shower allow your body to return to room temperature. If you have any specific sites of soreness grab your ice pack or bag of peas and cover in a tea-towel and ice the area to reduce any inflammatory effects.
