4 ways to outrun a rainy training run or race day

Sometimes it rains during training or on race day. Never fear. We've got tips for making the best of it.

If you’ve run or walked during rain in the past, you likely remember getting wet at least once. But, you’ve trained for months and you’re determined to finish, so here are some things you can do to win over the wet.

First, get in the right mindset. Stephanie Fish, Norton Sports Health marathon training program trainer, advises:

“You’ll only get wet once. Accept that, and things will be a lot easier. Put yourself in the mindset that it’s OK to have fun in the rain.”

Tips for what to wear

Stay Informed

Join the Kentucky Derby Festival Norton Sports Health Training group to connect with other participants and get support from athletic and sports health professionals.

Go to NortonRun.com and sign up to receive text messages for training run updates and cancellations.

1. No cotton! Absolutely, without a doubt, do NOT wear cotton if the forecast calls for rain. That includes socks and other inner layers. Cotton holds on to moisture and gets heavy when wet. Instead, wear lightweight, moisture-wicking socks and synthetic fabrics that don’t absorb as much wetness, or wear layers to keep moisture off your skin.

2. Wear a hat or visor. The brim of a hat or visor will keep rain out of your face and make visibility a whole lot easier.

3. Fight chafing. Wetness – whether from sweat or rain – increases the likelihood of painful chafing. Apply plenty of Body Glide or Vaseline to the parts of your body where you would normally chafe or get blisters, such as your feet, inner thighs, underarms and sports bra lines.

4. Trash bags are your new best friend. Waiting outside in the rain before the start of the race could leave you soaked before you even start. Instead, cut armholes and a neck hole in a large trash bag to stay dry. You can toss it out on the course after you get moving.

Even if it’s raining, make sure you warm up and stretch before you run. See some helpful pre-run stretches to get you ready to run!


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