Some swear by it, others shake their heads vigorously when you suggest running in the rain. But does jogging in rainy weather count as a good idea or a bad one? Here comes the answer!
You're really into jogging right now. It's going really well, you're making wonderful progress, and you may even have plans to participate in a sporting event.
But then the weather throws a spanner in the works. It hasn't been dry for weeks. So you decide to run in the rain.
Your friends shake their heads with disbelieving eyes and warn you that you are getting sick. They do not understand you.
You could be so cozy on the sofa. Drinking a cup of hot chocolate and watching the rainy weather. But you can't sit still. You want to try running in the rain.
But does jogging in rainy weather make you sick or does it even boost your immune system? We asked our running coach.
In short, jogging is always nice. Even running in the rain can be fun. Provided you are properly equipped and prepared for it.
That's why strength training is so important for runners!
7 tips how running in the rain becomes a pleasure
All those who are now still shaking their heads and do not understand why you should leave the house in lousy weather, should definitely read the next lines carefully :)
Because jogging in the rain is actually healthy. But of course only if you prepare yourself properly.
Finally run 10 km! Get the free training plan!
1. watch the temperature and adjust the training
It makes a big difference whether you go for running in the fall or summer when it's raining.
Or to put it another way, temperature plays a big role. What many joggers forget when running in the rain is that you cool down more quickly. So injuries happen much faster.
When you lace up your running shoes in low temperatures and rain, you need to warm up well. You can do this indoors or outdoors. The best way is a mix.
Run in the apartment at the stand. But don't be completely dressed and ready yet. Otherwise you'll be sweating even before you start running.
If you are outdoors, start running very slowly. Take extra time to find your pace and increase it.
Is stretching really necessary after running?
2. the right jacket
Thanks to sophisticated sportswear, we no longer have to get wet even when running in the rain. That wouldn't be wise either, because if we're soaked, our immune system has quite a fight on its hands. If you get too cold, you'll probably get a cold.
That's why functional underwear is enormously important for a rain run. Especially a running jacket that doesn't let the rain in, but still wicks sweat away from your body.
Sooner or later, however, any functional clothing will reach its limits. As soon as you notice that the clothes get wet, you should run back again.
Important: Improve your visibility in bad weather! Either put a high-visibility vest over your rain jacket or get a rain jacket that is visible from a distance.
3. plan your running route well
It's best to start at your front door. This way you can take a warm shower right away and don't have to get into the car with - guaranteed - soaked and dirty clothes.
If you want to run in the rain, you should adjust the length of the run. It doesn't have to be as long a run as usual this time. The course will challenge you more than usual in rainy weather.
Weather too bad for running? Try cardio training in the living room!
4. a cap for running in the rain
If you've ever jogged a short loop in bad weather, you know how annoying raindrops on your face can be.
It's hard to keep your eyes open and it's constantly dripping and running somewhere.
That's why you should buy a running cap. It can be a normal sports cap. It keeps your face dry, your hair out of your face and protects your head a bit from getting cold.
5. check the weather app again
Running in the rain so really pouring rain you can avoid. And you should. Light rain is ok, but it should not pour too hard.
Download a weather app with accurate forecasts for the next 60 minutes. You might even manage to start during a rain break.
If it is raining cats and dogs, it makes little sense to start. The probability that you will get sick is too high. Now you just have to be flexible.
Move your workout into the living room and do muscle-building exercises. As a runner, these are extremely important!
What are the benefits of cardio training anyway?
6. shoes and socks
There are special shoes for running in the rain. They keep the feet pleasantly dry. But more importantly, they have a good non-slip sole, i.e. more tread than conventional running shoes.
If the road is very wet, this prevents you from slipping and gives you good grip.
You should avoid cotton socks during your rain run. They absorb rain and sweat and are very uncomfortable to wear. Running socks made of merino wool make more sense. They prevent your feet from cooling down, even when they are wet. I have a pair in use myself and am very happy with them.
But there are also special water-repellent socks on Amazon, which have very good reviews. I have not tested them myself yet.
With these tips, you'll finally learn to run faster!
7. immediately off to the shower
You just finished a run including showers from above? Then it's time for a warm shower. Warm up properly and treat yourself to a long shower.
If you do stretching exercises after running, this time you should do them after showering. After running, showering and stretching, you deserve a place on the cozy sofa with cozy blankets.
How to find motivation for running in the rain
Well, you have the clothes, the weather forecast and actually you could start right away. But what's going on all of a sudden? Where has the motivation gone? Here too, there are a few tips and tricks that will help you get going.
Music as motivation for running in the rain
You warm up a little in the living room? Very good idea! Turn on the music while you do it. It's best to do this while you're getting ready to put on your clothes.
Good music always puts you in a good mood. No matter how bad the weather is.
Grab a girlfriend
It's just more fun with two people. Convince a friend to go running in the rain. It's best to make the appointment a few days in advance.
A weather-related "No, rather not" will not be accepted. Once you have agreed, you can no longer cancel. Proper clothing and let's go :)
Think of the indescribable feeling afterwards
You're more of a fair-weather runner and have never run your laps in bad weather? You should change that!
You know that good feeling after a jog? It's twice as great when running in the rain! You'll feel insanely proud that you pulled it off. And the shower will feel worlds better.
Our conclusion
Running in the rain is a wonderful thing to show your inner bastard who's boss. With the right clothes, you don't have to worry about your health.
But if it's raining cats and dogs, move your workout into the living room. As a runner, strength exercises are extremely important to prevent injuries.
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