Looking out the window to see a heavy, grey sky, feels like the perfect excuse to skip a run. The thought “maybe tomorrow” comes a little too easy when the weather turns. We’ve all been there.
Running in the rain isn’t unhealthy or dangerous, and it doesn’t have to be miserable. It’s a challenge, not a barrier. Once you get over the discomfort, the rain becomes just background noise. It’s less about the weather itself, and all about the mindset.
Let’s go through some simple ways to make rainy runs feel easier: from perspective shift to motivation, gear, and recovery. With a few small adjustments, you might even start looking forward to them.
Mindset for running in the rain
Running in the rain is uncomfortable, but not impossible. It builds the type of resilience that translates into other areas of your life. When you show up on imperfect days, you prove to yourself that you can do hard things, and that confidence carries into every run that follows.
Self-care approach
Try to shift your perspective from “I have to run” to “I get to run”. Reframing running as self-care, not another chore, changes everything – and gratitude is a powerful thing, especially for consistency. A rainy run can become your mental reset – no pressure, no distractions, just a quiet, well-deserved moment of me-time.
Embracing discomfort
The biggest mindset switch for running in the rain is simply accepting that you’re going to get wet – and that it’s okay! Instead of trying to avoid discomfort, embrace it. You’ll quickly realise that getting wet isn’t nearly as bad as you imagined – your body warms up, clothes settle in place, and it just feels like running.
You won’t get sick from running in the rain – it can actually strengthen your immune system over time. Your shoes will dry and be just fine. It’s just new and unfamiliar, not impossible. When you get over initial discomfort and lean into it, you might just start to enjoy it.
My personal experience
I still remember my first rainy run, and it was a disaster! I wore a cotton jumper with a hood that got soaked in minutes, and tried to dodge every puddle to keep my feet dry (which didn’t work, of course). After three miserable kilometres, I gave up and turned back home. But I felt like there was a way to do it right. After a few small tweaks to both my gear and my attitude, I learned to love running in the rain – especially in the summer, those runs became my favourite. By now, it’s almost a tradition: my last long run before a big race always seems to fall on a rainy day. And honestly? I wouldn’t have it any other way.
When you stop waiting for perfect conditions and learn to embrace and overcome the discomfort, running becomes so much simpler – and so much more satisfying.
How to stay motivated when it’s raining
Motivation tends to look different on a rainy day, and sometimes, it just not enough to get you out the door. Here are some simple, practical strategies to build and keep a consistent routine.
Be disciplined, but flexible
If the forecast looks especially bad, don’t skip the run – swap it with a rest day, a strength training session, or move it to the treadmill. Flexibility means consistency without guilt.
Start with just ten minutes
Promise yourself you’ll turn around if it’s truly miserable after the first ten minutes. Most of the time, once you’re warmed up and running, the resistance fades and you’ll finish your usual distance anyway.
Pair effort with comfort
Create a small post-run ritual: a hot shower, your favourite coffee, a short journaling session. Pairing running with a reward can create a powerful feedback loop and makes sticking with a habit much easier.
Make it something you look forward to
Save something special just for running in rainy weather – a podcast, playlist, or an audiobook you only listen to on those days. It can turn a grey morning into something you’re truly excited for.
Avoid overthinking
Make it as easy for yourself as possible: keep your running gear laid out and ready, invest in a shoe dryer, know your routes by heart in any conditions. The fewer decisions you have to make before heading out, the harder it will be to talk yourself out of it.
You’ll never regret the run you did, only the one you skipped.
What to wear for rainy runs
Staying perfectly dry while running in the rain isn’t the goal. All you need is to stay comfortable, safe, and confident enough to keep showing up.
Avoid cotton
It soaks up water, gets heavy, and can cause chafing. Choose moisture-wicking synthetics or merino wool if it’s cold. Read Best rainy weather running gear for jackets, shoes, and accessories recommendations!
Layer smart
Try a light, breathable jacket or a long sleeve top instead of fully waterproof shell. It should protect you from wind without trapping heat and moisture. Dress for the temperature – you can put your location into dressmyrun.com. I find it remarkably accurate, though your mileage may vary.
Check out my Winter running layering guide for a three-layer system to run comfortably when it’s freezing outside.
Cover your face
A cap or visor keeps rain out of your eyes and face, which makes the biggest difference in comfort while running in the rain.
Protect your hair
Running in the rain can cause long hair to tangle. Wear your hair in protective hairstyles, like braids or buns. My favourite tip is to apply hair oil or leave-in conditioner before heading out – it makes brushing the hair after running way easier, and can save you a lot of time and damage.
Choose the right shoes
Waterproof shoes are an option, especially for muddy trail runs, but they might trap sweat and moisture inside. Personally, I prefer regular, breathable shoes with good traction paired with merino wool socks – they dry quickly and stay warm even when wet.
Stay visible
Rainy weather often comes with low light. Use reflective clothing or accessories to stay safe on the road. Check out Winter running essentials for accessories ideas.
A few small upgrades can turn a miserable run into a satisfying experience. For detailed recommendations, see Best rainy weather running gear for women.
Safety and comfort tips
A few simple habits can make running in the rain safer and more enjoyable. Here are some small adjustments with big impact to try out.
Warm up indoors
Start with a few minutes of dynamic stretching to activate your muscles and raise your body temperature before heading out. It helps prevent injuries and makes the first mile in the rain feel less miserable.
Know your routes
Stick to familiar, even, and well-lit paths with good drainage. When visibility is low or the ground is slick, knowing what to expect keeps you relaxed and focused.
Slow down when it’s slippery
Corners, painted lines, and metal drains or bridges can be dangerous when wet (ask me how I know!). Shorten your stride, lift your knees slightly higher, and focus on steady, controlled footing.
Know when to skip
Skip outdoor runs during lightning, flooding, or storms – safety always comes first. Treadmill, cross-training, gym, or at-home bodyweight HIIT all count and still support your running habit.
Post-run care and recovery
Recovery is essential part of any fitness routine: it’s when you rebuild stronger. Even just a few minutes after your run can boost your well-being, progress, and performance.
For a complete guide on building recovery habits into a busy schedule, see Running recovery routine for women.
Change right away
Get out of wet clothes immediately to prevent chills. A quick shower or a hot bath, followed by changing into dry, warm clothes, helps stabilise your body temperature.
Stretch gently
Static stretching or foam-rolling for a few minutes helps your muscles begin the recovery process and reduces next-day stiffness.
See 5 best running recovery tools to learn more.
Dry your shoes
Stuff your shoes with newspaper or use a shoe dryer – one of my favourite running gadgets. It keeps the shoes fresh and ready for the next run, prevents smell build-up, and extends their lifespan.
Refuel and reflect
Eat a balanced meal with complex carbs and protein, drink some water or an electrolyte mix, and take a minute to log your run. Whether you track with an app or a running journal, seeing your progress over weeks and months is what builds long-term motivation.
FAQ: running in the rain
Yes – as long as there’s no lightning, flooding, or extreme wind. Rain itself isn’t dangerous, but slippery surfaces can be, so choose your route carefully and focus on steady footing. Dress for temperature and comfort and adjust your pace when needed.
Focus on how good you’ll feel after the run, have your gear ready to avoid overthinking, and save a special playlist, podcast, or audiobook, as something to look forward to. Commit to “just ten minutes” first – most of the time you’ll feel great and finish the full distance.
Breathable, moisture-wicking layers work best. Dress appropriately for the temperature. Choose a breathable rain shell, a cap or visor, and shoes with good grip. Merino wool socks can help keep your feet warm even when damp.
It depends! They work great for muddy trail runs, but can trap sweat and make your feet feel colder because of it. For most road runs, breathable shoes paired with technical or merino socks are more comfortable – they dry faster and help prevent blisters.
Remove the insoles and use an electric shoe dryer, or stuff them with newspaper, and let them air-dry away from direct heat.
Not at all! Rain doesn’t cause illness – viruses do. As long as you change out of wet clothes and warm up after, you’ll be fine. Consistent outdoor running can even strengthen your immune system over time.
Yes, but choose your route carefully. Avoid slick corners and tight turns, and focus on effort instead of pace. If conditions are bad, move speed work indoors or swap for strength training.
Yes, but be sure to dress right – base layer that will keep you warm even when wet, and a breathable shell jacket to be comfortable without overheating. You can also run loops around your house or car to change your clothes, socks, or shoes halfway.
Final thoughts on running in the rain
Running in the rain teaches us something important: we don’t need to chase perfection or wait for ideal conditions. There’s something deeply rewarding about heading out when most people would stay in.
Showing up and doing the hard thing builds the kind of confidence that carries through to other areas of your life. So next time the sky gets grey and heavy, don’t overthink it. Lace up, step outside, and embrace the initial discomfort. You might be surprised by how good it feels.
Read next: Best rainy weather gear for women.
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