Running in The Rain & Other Weather Conditions: Our Guide

The temperamental British weather doesn’t mean that you have to halt your running schedule. There are ways that you can run in different weather conditions – whether it’s the cold, heat, or rain, we’ve got a guide on everything you need below. Take a look!

Running in the rain

Running in the rain requires a bit more prep than a dry run. But this just means that you’re prepared for rain on a big run event! You’re able to feel a boost in confidence knowing that you can run your best, whatever the weather. Not to mention, running in the rain can be de-stressing. The sound of rain paired with a jog or a run can be a great way to practice mindfulness.

From safety tips to what to wear, see what you should do on a wet run below.

Safety for running in the rain

• Wear a safe running jacket – ensure that your running jacket is fluorescent, light in colour or has a reflective strip. Visibility is low when it rains, making it harder for vehicles to spot you.
• Watch your step – of course, you should always be paying attention but the ground is slippery when it rains. Your grip may be lost easier, so pay attention to where you’re stepping and take smaller steps.

What do I wear when running in the rain?

You’ll want to stay as dry as possible, but you also don’t want to overheat by wearing heavy clothing. Instead, you’ll need:

• Moisture-wicking synthetic clothing – cotton soaks up the rain and will stick to you
• Form-fitting clothing – the less fabric the better
• A breathable running jacket – you won’t want it to get wet from the inside due to perspiration
• A hat with a brim – this will keep the rain out of your face and your hair dry
• Brighter coloured clothing – this will help people and vehicles see you
• Older running shoes – save your nicer ones for better weather
• Clothing with waterproof pockets for your electricals
• Vaseline – chafing is common in wet weather, so smear some Vaseline or anti-chafe balm on areas where you tend to chafe!
• Take extra socks – what’s worse than wet socks?

When you get back from your run in the rain, make sure to change into some new clothes to avoid hypothermia. Remember to dry your running shoes in a warm area by taking the sock liner out and stuffing some newspaper in them.

Running in the rain can be super exhilarating – test your resilience, and give it a go!

Running at night

Running at night can have some great benefits. It can switch up your running routine if you’re getting bored and could help you sleep better. Some people may prefer running at night as their body has been fed throughout the day, giving them the energy that they need to run. Similarly, your body might prefer running at night, and you could feel the benefits more than when you run in the morning. Or, running at night might just fit your schedule better. If you’re working a full-time job and are not an early riser, this could work better for you. No excuses, night owls!

Whether you’re a day runner or a night runner, getting that training in has to be done somehow! See how we suggest you run at night below.

Safety for running at night

• Be more aware – running at night means that there is low visibility. It’s hard to see things like potholes or puddles at night so it’s highly important to be vigilant. Investing in a head torch could help.
• Avoid headphones/earphones – similar to low visibility, because it’s harder to see, you’ll likely rely on your other senses, like hearing. Knowing when vehicles, animals or other people are approaching is important, so avoid using earphones – save that running playlist for the daytime!
• Run in well-lit areas – a route that has lots of light and activity is important for your safety. Similarly, to avoid getting lost in the dark, choosing a route you know is also a good idea when you’re running at night.
• Let someone know you’re on a run – do this by telling them in advance, but you can also allow them to track you on their phones. This way, your trustworthy person can see your live location and know that you’re safe.
• Run in groups – better yet, grabbing some friends and going on a run is a great way to catch up and stay safe. Two birds, one stone!

What do I wear when running at night?

• Reflective clothing – making sure vehicles see you is highly important at night. Whether this is a high-vis jacket or leggings with reflective strips, choosing the right jacket is the best thing for your safety
• Head torch – as we briefly mentioned, a head torch can help you to see where you’re going and if there are any obstacles on your track. Again, it can also help vehicles and other people see you.
• A whistle – in case of an emergency, taking a whistle along with you might help you to feel protected
• Slightly warmer clothing – you might want to opt for slightly thicker running gear as temperatures tend to plummet at night

Running in the winter

We know it’s hard to get out of your warm and cosy home to go on a run in the winter months, but getting in that exercise will make you appreciate it that little bit more!

Running in cold weather can be beneficial – it can get you exercising those cardiovascular muscles in those winter months when you just want to sit and relax with a cuppa. It’s also a way of providing you with a rush of endorphins. Just make sure to do a good warm-up jog; start slowly and don’t launch straight into a sprint.

Safety for running in cold weather

• Adjust for running in the dark – we know how quickly it gets dark in winter months, so it’s important to be prepared to run in low light. Check our previous paragraph for tips on this.
• Protect your lungs – the dry, cold air might stress your lungs and air ways. Covering your mouth could help when you’re running in winter.
• Keep an eye on the weather – these days, our weather apps are highly accurate. You’ll be able to see the weather hourly, so plan your run accordingly and avoid any potentially extreme weather. Be aware of how this can also affect the road conditions on your running route.

What do I wear when running in the cold?

• Warm clothing – wearing thicker running attire will help you to stay warm during the cold months. Avoiding cotton is also a good idea.
• Layer your clothing – we all know how hot we can get when we run. Wear a couple of layers so you can shed them when necessary.
• Gloves and hats – protecting your hands and ears from the cold winds will make the running experience more enjoyable.
• A mask or mouth covering – protecting your lungs from the cold air will help you on your run. Try covering your mouth to prevent that sharp air.

Running in snow

Running in the snow can be a really fun experience. It also helps you to get out of the house, move your muscles and stay healthy during those winter months. Fresh snow is okay to run on as it’s less slippery. Once it starts to melt, it can be slushy and slippery or it can turn into ice – this is dangerous and should not be run on.

Safety for running in the snow

along with the above paragraph, make sure to:

• Beware of hypothermia – running in very cold weather, like snow, without the correct running gear can increase your risk of hypothermia. This is especially true if you’re outside for long periods of time. Think about cutting your run short slightly, and take your exercise inside.
• Spend more time warming up – it might be beneficial for you to warm up indoors and get out of the house before you cool down.
• Run slower – don’t expect to do your usual speed in the snow. It’s important to start off slow and run at a gentle, steady pace to avoid hurting yourself.
• Run along well-known paths – avoid going on new routes in the snow. If it gets too cold, you can easily turn back.

What do I wear when running in snow?

Make sure to follow the advice in the above section. You might also want to:

• Wear older running shoes – snow can heavily dampen your running trainers. Opting for your older ones will save you the heartbreak of your nicer trainers getting ruined.
• Wind-proof gear – avoiding wind-chill is important, especially if you’re running. Opting for breathable wind-proof running gear will keep you warm but will also soak up any sweat.

As with any running, it’s important to stay hydrated. If you’re running in cold weather, you might feel less need to drink water, but make sure you do!

Running in the heat

Running in the heat can be a good idea – the sun is out and the ground is dry. It can help you with your big run training, like a half marathon, as it prepares you for the potential of hot weather and allows your body to get used to different climates. Running in the heat is also a great opportunity to burn calories, thanks to the sweat your produce. However, this can also mean that you get dehydrated easier and you will need to take precautions. See how to do this below.

Safety for running in the heat

• Avoid midday – the sun is at its strongest between 12pm and 3pm. On hot days you should slow your pace down and pick a cooler time of day.
• Stay hydrated – of course, we should we drinking water regardless of the weather. However, we do get dehydrated easier when running in the heat. See how to stay hydrated whilst exercising with our guide.
• Wear sunscreen – the sun will be beating down on you in the heat, no doubt. Make sure you protect your skin with SPF 30 at a minimum and check for sunscreens that are good for runners. If your scalp is exposed and you’re prone to sun damage, find a hair product with SPF in it.
• Take it easy – you’ll need to acclimatise to the heat. Take it slow for the first few days and ease your way into the run. If you feel tired, drink some water and take a break.

What do I wear when running in the heat?

• Moisture-wicking running gear - you might have noticed that moisture-wicking, synthetic clothing is a common denominator here, and that’s because it’s the best for any weather! In the case of hot weather, it will help to keep you cool.
• Light-coloured, loose-fitting clothing – we all know the horrible feeling of clothing sticking to our skin in the heat. It’s even worse when we run! Loose clothing will help your body cool itself down.
• Wear a visor – protect your face from the sun with a visor. Hats can trap in heat, which can be uncomfortable.

We hope this article on running in the rain, snow, heat, and more was helpful! As you can see, the weather doesn’t have to stop you from reaching your running goals. Next, find out how to prevent injuries whilst you run with our guide.