Running on a Rainy Day: Tips for Getting Out to Train Without Excuses

Excuses are not an option for athletes. There are a lot of things that get too complicated with water falling from the sky, but running isn’t one of them. This is how he defines marathon runner Santiago García the pleasure of training in the rain.

“When Gene Kelly danced, sang and dabbled in the movie Singin’ in the Rain, moviegoers everywhere fell in love with that scene forever. Running in the rain is as enjoyable as dancing in this movie. This is the first thing to know”, he pointed out to GlobeLiveMedia García, who finished the Six Marathon World Majors twice and is the author of the books “Run to Live, Live to Run” and “Run Again.

The most difficult are “the first five seconds of drops on the skin, after that moment it’s a nice feeling”, said the marathon runner and reviewed the fundamental tips for running on rainy days:

The bone neon colors, which are clearly visible in the rain and do not merge with the background, are a safety measure to avoid accidents and to be visible. If you go out at night, use refractory clothingto be visible everywhere.

“These are good tips for days without rain, but they are even better under a slick of rain. If you go out in spring or summer, the clothes should be those of those seasons and do not require additional advice, although if you can choose between two pairs of shoes, you will always choose those that have one. sole with more grip. the clothes on winter will require windbreakera collar, a pair of gloves, only two shirts if it’s cold”Garcia explained.

It is important not to encumber yourself with layers of clothing to protect yourself from water. If the temperature is not very low, wrapping more will generate more sweat and faster cooling of the body. Wrap in two layers, you can solve this problem. Nail cap It is also a great help, as it prevents water from falling into the eyes.

Know the terrain you are running on. If you go out on a rainy day, it is best not to go to unfamiliar places. Each surface is different and in the rain there is a risk of slipping. But if you know the terrain well, this risk is greatly reduced. Be careful when walking where you don’t know. Typically, you end up training on flat surfaces. Until you reach this type of terrain, keep your full attention.

It is always good to remember that the metal surfaces are very slipperyTherefore, it is best to avoid them directly “If the water does not reveal the ground, do not go over it unless you are sure the surface below is level and safe. Venturing into the unknown, s “Moving away from the starting point is not for heavy rain days. Also differentiate between a light drizzle and a heavy waterfall,” García recommended.

At the end of the workout, you should dry off and change clothes as soon as possible, even before stretching. Once dry and changed, it can be laid down. An alternative is a short active lengthening, then yes, change and dry.

Regarding the cold that some feel more on rainy days, García was candid: “It’s precisely at this time after training that the cold is bad, not during the time you run. A hot drink and, if you’ve already gone home, a hot shower. Finished training and warm body »

Moreover, he pointed out that during the pre-training session, you should not be too cold in the rain for too long. If it’s a race, bring a disposable pilot or the less elegant option of a large debris bag where two holes are made for your arms to go through. It doesn’t look good, but it helps a lot not to be cold. If possible, even better a thermal blanket that is thrown at startup.

Knowing the safe limit and hydration are essential

Common sense is good advice: unusual storm levels or floods they are the limit to leave. Safety has the last word. As long as personal safety is not in question, he will run.

safety first. The marathon runner explained that it also depends on each runner and each moment. The final decision remains at the discretion of each. On the safety side, be extra careful when crossing the street thinking that the cars do not have the same visibility or the same braking capacity. Thunderstorms make it impossible to race in completely open spaces.

“Running in the rain can also cause skin irritation. To carry Vaseline to avoid those process and the irritation skin. Pastado is very common when it rains. Another element to remember is hydration. Staying hydrated is always important, but with the rain, runners often overlook this point. The body becomes dehydrated, whether it rains or not,” adds the marathon runner.

Maybe on a rainy day the drive loses some speed, maybe not, it depends on the case. But in a race several times it does not affect, on the contrary. Rain can cool the body while running and this sometimes improves performance in competition.

In conclusion, Santiago García recommended: “You don’t have to stop running because it’s raining. There are weeks when it rains four days in a row, no one can give up four days of training in a row. It makes no sense and shouldn’t be done. A light drizzle is not considered an inconvenience, nor is it considered rain. Many don’t even come out for a drizzle and that’s a big mistake. Often in the races it rains, if you haven’t trained in the rain you will be at a disadvantage”.

*Santiago García is a marathon runner, author of the books “Run to Live, Live to Run” and “Run Again”. He has completed the Six World Marathon Majors twice. On Instagram: @sangarciacorre.

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