Most runners know the feeling: you've just laced up your running shoes and are ready to hit the road when you notice the first drops of rain starting to hit the ground. Running in the rain may seem like self-imposed torture, but it can actually be a smart training strategy. Although it is often difficult in less than perfect weather conditions,to take the first step, jogging in the rain can be quite rewarding and even beneficial. To reap the mental and physical benefits of running in inclement weather – and to make it as enjoyable as possible – there are a few rules you should follow.
Does jogging in the rain make you sick?
When it comes to viruses and colds, you get them when you touch something that has a virus on it and then your nose, mouth ortouching your eyes. You can also become infected if you inhale the virus through the air. During the rainy months of the year, you are more likely to stay indoors, increasing your chances of coming into contact with viruses.
Studies have shown that lowering a person's body temperature can make them more susceptible to contracting viruses through the above-mentioned transmission routes. In other words, it's the cold, not the wet, that makes you more vulnerable to succumbing to a virus or worse, hypothermia, says the University of Wisconsin.
In some areas, the rain may be caused by excessive air pollution - which could lead to upper respiratory illness or asthma attacks. Rain also means wetness, which increases the risk of slipping and falling. In addition, drivers are less able to see during a rainstorm, so the risk of being hit by a car also increases. It won't make you sick, but an injury could stop you from jogging.
So, running in the rain in itself can't make you sick. However, lowering your body temperature by running in the cold rain can make you more likely to catch a virus. There are some other risks too, but with the right precautions you can have a safe and comfortable run.
That's why jogging in the rain is healthy
Jogging in the rain could help you run faster.
Did you know that yourPerformance can suffer, when the temperatures are even a few degrees higher? This is because your body temperature rises when you run. The warmer it is, the more you have to sweat to cool down. Add humidity to the mix and cooling becomes even more of a challenge. But rain acts as a natural air conditioning system, keeping your body temperature low so you can maintain your performance.
Running in the rain helps you deal with adversity.
While it may feel ideal to run on a beautiful sunny day, the challenge of running in adverse conditions like rain helps you break free from factors you can't control. This will not only help you successfully complete training sessions and achieve your goals in races, but also deal with adversity in the rest of your life. After all, daily life is rarely a perfect, cloudless day. Plus, most runs aren't canceled because of rain.
Running in the rain helps reduce stress.
Water is cleansing, and the sound of rain is relaxing...as long as you're not walking in an almost freezing downpour. If you can let go of your fear of rainy days, you might end a wet summer run in a more mindful state than when you started it.
Running in the rain can boost your confidence.
Have you ever noticed how the entire world becomes deserted during a rainstorm (unless you live in the Pacific Northwest)? Instead of buckling to the weather, get up and get going. We guarantee you'll feel a lot braver as you push through a few miles.
Running in the rain could help you burn more fat.
If the rain is cool enough that your body has to work to stay warm, after an adjustment period you will increase your metabolic rate and therefore burnmore fat during running training.
Jogging despite the rain: Here are the best tips
Watch out for lightning, strong winds or flood warnings
It may seem obvious, but it's definitely worth emphasizing: avoid running during any type of severe weather. Running in these conditions puts your safety at risk. It's not worth getting hit by lightning.
A little rain won't hurt you, but ultimately running in more extreme conditions puts you at unnecessary risk. Training in the rain only makes sense if you don't cross the line between risk and benefit.
So always use your common sense and best judgment. Do you really have to run the already muddy route in the rain? Probably not.
Have a backup plan
Even if the weather forecast doesn't say anything untoward, you should stay close to home (or the gym) and choose a route that will allow you to get to safety in the event of a storm. You can start your run outside and store dry clothes and shoes in your car. If the weather turns stormy, you can change and finish your run indoors at the gym.
Take the temperature into account
Overdressing is one of the biggest mistakes runners make when it comes to jogging in the rain. Dress appropriately for the temperature, as if it were a dry day. Wearing more layers won't keep you dry. No running clothing will keep you completely dry in the rain, so you should expect to get wet. Wearing lots of layers will only make you wear more wet, heavy clothing.
When it's hot and humid outside, you shouldn't worry too much about yoursJogging-Outfitmake. You should simply make sure to choose water-repellent clothing and wear multiple layers.
Keep your core warm
When choosing clothing, make sure your core stays warm. Protecting your core is crucial to maintaining your body temperature. (As explained, lowering your core body temperature can make you more susceptible to viruses). In cool but not freezing temperatures, a waterproof vest or lightweight waterproof jacket may be sufficient. The colder it gets, the more layers your upper body needs.
The most important layer is the one closest to your body. Make sure it's a technical fabric like polypropylene or CoolMax that wicks water and sweat away from your skin.
Your outer layer should be a wind- and water-resistant jacket or vest. Do not wear a waterproof rain jacket as it traps moisture and heat.
Don't wear cotton. Cotton T-shirts and socks act like sponges in the rain, absorbing water and sticking to the skin. Cotton does not dry as quickly as synthetic fibers, even in sunny weather, and wet cotton can cause chafing.
Wear a hood or cap
Luckily, many water-repellent running tops and jackets also have hoods that you can close tightly. If that's not enough, a cap keeps the water out of your eyes so you can still see and watch your feet in a rain shower.
When choosing your hat, consider the temperature and other conditions. If it is warm and rainy, you should wear a breathable cap with adequate ventilation so that you do not overheat.
If it is cold, rainy and windy, choose a thicker hat and wear a fleece headband over it to protect your ears. A headband can also prevent the hat from blowing away in a gust of wind.
Choose the right shoes
Both brand new and heavily worn shoes can wear you out on a run in the rain. While older, worn-out shoes may no longer have enough grip to keep you safe on slippery, wet surfaces, brand new shoes can still be a little slippery on your first few runs. Running shoes are often made from a breathable material to allow good air circulation - but these aren't ideal for sloshing through puddles. Instead, consider a pair of trail running shoes, which typically feature a waterproof upper.
Be prepared for possible friction
Friction - every runner's worst nightmare - is almost inevitable in wet conditions. It is therefore recommended to use sensitive areas such as: B. use a skin protectant such as Body Glide or Vaseline on the inner thighs, armpits and nipples. If you are worried about blisters, you can also use it between the toes and on the heels.
If you have some room in your running belt or fanny pack, store an extra pair of socks in a plastic bag. You may lose some time changing them, but a dry pair of socks will feel much more comfortable and hopefully prevent blisters. This is especially helpful if it's raining and your socks get wet at the start of the run, but then the rain stops mid-run.
Reflectors are a must
If you go jogging in heavy rain, it is important to make yourself visible to avoid accidents. Reflective clothing – like a jacket or vest – helps other people (especially drivers) see you. This is a good idea during the day, but an absolute must at night.
Protect your electronics
Store electronics such as B. YoursSmartphoneand yoursiPod, in a ziplock bag or waterproof bag. Or just leave them at home. MostRunning watchesandSmartwatchesare waterproof, but not all of them. So if you wear a watch while running in the rain, check its specifications to ensure it continues to perform well.
Many people also ask themselves whether they can join inAirpods jogging in the raincan. Thewireless headphones from Appleare not officially waterproof, but according to user reports they can easily withstand sweat and raindrops in drizzle. However, you must not fall into a puddle. If it rains heavily, you should either take the sensitive ear studs out of your ear or wear them under your hood. The charging case is also not waterproof.
Be careful where you step
You should always be alert, but when walking in the rain you need to be extra careful as the road or path is slippery. The most important thing is to take small steps and really pay attention to your feet, similar to when running on trails where there are lots of roots, rocks, or branches that you might trip over. With a little extra caution and a moderate pace, you'll do just fine.
Try to avoid stepping in puddles as much as possible. Your running shoes and feet may get wet from the rain, but they will get completely soaked if you step in a large puddle.
Shorten your stride length
For added stability in the rain, running experts recommend shortening your stride length. Ideally, you should keep your shoulders over your feet. This will help you keep your balance, especially when you hit a slippery spot. A long step makes you more unstable and makes you slip easily.
Conclusion
The hardest part about jogging in the rain is often getting started. Once you're warmed up and start running, you'll find that you actually enjoy it. It's also a great way to get in touch with your inner child while splashing through the puddles.
At the same time, running in the rain will make you feel like a real badass. As the rain hits your face, you build your mental strength and realize that you can overcome any challenge that comes your way.
