You’re standing at the front door, laces tied, watching a gray sky dump buckets of water onto the driveway. Most people would just turn around, grab a coffee, and call it a rest day. But you’ve got a training plan. Or maybe you just need the headspace that only a run provides. Still, that nagging question sticks: is it bad to run in the rain, or are you just being hardcore?
Honestly, the answer isn't a simple yes or no. It’s mostly fine, sometimes great, and occasionally a total disaster for your skin and your expensive GPS watch.
Running in a light drizzle is one thing. Running through a torrential downpour with lightning popping off in the distance is another beast entirely. Most runners worry about catching a cold, but that’s actually the least of your problems. Germs cause colds, not raindrops. The real risks are much more immediate: slipping on a slick manhole cover, getting nasty chafing in places you didn't know could chafe, or dealing with the sheer misery of heavy, waterlogged shoes that feel like lead weights.
The Physical Reality of Wet Miles
Let's get the big one out of the way. You won't get sick just because you got wet. That's an old wives' tale your grandmother probably told you to keep you from playing in puddles. However, there is a grain of truth buried in there. When your core temperature drops significantly because you’re soaked and the wind is whipping, your body spends a massive amount of energy trying to stay warm. This is thermoregulation. If you push yourself into a state of mild hypothermia—which can happen even in 50-degree weather if you’re wet enough—your immune system might take a temporary backseat, making you more susceptible to whatever bug is already floating around your office.
Then there’s the impact on your gait. Rain changes how you move.
Think about how you walk on ice. You shorten your stride. You tense up. When you're questioning is it bad to run in the rain, you have to consider how "slickness" alters your biomechanics. Research in journals like Gait & Posture suggests that runners instinctively change their foot strike patterns on slippery surfaces to increase stability. This sounds like a good thing, and it is for balance, but it also means you're using stabilizing muscles in your hips and ankles that aren't used to that kind of workload.
Suddenly, a routine 5-miler feels like a grueling strength session. Your calves might be screaming the next day because they were working overtime to keep you from sliding into a ditch.
The Chafing Nightmare
If you’ve never experienced "runner's nipple" or the searing burn of inner-thigh chafing during a rain run, consider yourself lucky. Water acts as a catalyst for friction. Your clothes, which are usually breathable and light, become heavy and abrasive when saturated. That soft polyester tech-tee starts feeling like 80-grit sandpaper against your skin.
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It’s brutal.
You need to lube up. Everywhere. BodyGlide, Vaseline, or even Squirrel’s Nut Butter—whatever your brand of choice is, apply it twice as thick as you think you need. Pay special attention to your underarms, the lining of your sports bra, and your toes. Wet socks are the primary cause of debilitating blisters because the moisture softens the skin, making it tear like wet tissue paper.
Is It Bad to Run in the Rain for Your Gear?
This is where the "bad" part actually holds some weight. Running gear is expensive. A pair of high-end carbon-plated shoes like the Nike Alphafly or the Saucony Endorphin Elite can set you back $250 or more. While they are built for performance, they aren't exactly "waterproof."
When foam gets waterlogged, it changes the density. Some foams, especially the ultra-soft PEBA-based ones, can feel "dead" after a massive soaking if they aren't dried correctly. Never, ever throw them in the dryer. The high heat can warp the glue and ruin the structural integrity of the midsole. Instead, do the old newspaper trick. Stuff them full of crumpled-up paper, leave them in a well-ventilated area, and replace the paper every few hours. It works.
And then there's the electronics.
Most modern Garmin or Apple watches are rated for 5ATM or higher, meaning they can handle a swim, let alone a rainstorm. But your headphones? That’s a gamble. Even "water-resistant" earbuds can fail if a rogue droplet hits the charging port at the wrong angle. If you're heading out into a monsoon, it might be the day to leave the podcasts behind and just listen to the rhythm of the rain.
Safety: The Non-Negotiable Stuff
Look, I love a dramatic rain run as much as the next person. It feels like a movie montage. But cars cannot see you.
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When it's raining, driver visibility drops off a cliff. The reflection of headlights on wet asphalt creates a glare that makes pedestrians almost invisible. If you’re wearing that cool, all-black "stealth" running kit, you’re basically asking for trouble.
- Wear High-Vis: If you don't look like a neon highlighter, you're doing it wrong.
- Lights: A small strobe light on your back is a lifesaver.
- Bills Up: A standard running cap is your best friend. It keeps the water out of your eyes so you can actually see the curb before you trip over it.
- Lightning: This is the hard line. If you hear thunder, get inside. No PR is worth getting struck by lightning. According to the National Weather Service, if you can hear thunder, you are close enough to be struck.
Does it actually help your training?
There’s a psychological edge to be gained here. "Embrace the suck" is a cliché for a reason. If you have a race coming up, there is no guarantee it will be a beautiful 60-degree day with a light breeze. In fact, if you’re training for something like the Boston Marathon, there’s a statistically significant chance it will be a rainy, windy mess.
If you’ve already trained in those conditions, you have the "mental callousing" required to handle it. You know how your shoes feel when they’re wet. You know which socks don't slip. You know that you won't melt. That's a massive competitive advantage over the runner who spent their entire training block on a treadmill because they were afraid of a little water.
Breaking Down the "Bad" vs. "Good"
If you're still wondering is it bad to run in the rain, it helps to look at it as a trade-off.
The Bad:
Your heart rate might actually be higher. Why? Because your body is stressed. You're trying to stay warm, you're trying not to slip, and you're carrying the extra weight of water in your clothes. You’re also more likely to suffer from skin irritations. And let's be real—the cleanup sucks. You have to peel off wet clothes, jump in a hot shower immediately to avoid a chill, and then spend the next day managing your damp gear.
The Good:
The air quality is often better. Rain washes away pollen and dust, which is a godsend for runners with seasonal allergies. You also tend to run faster without realizing it because the rain provides a natural cooling system, preventing the overheating that usually slows you down on humid summer days. There is also a weird, primitive joy in it. You feel like an athlete. You feel tough.
Real-World Expert Insight: The 2018 Boston Marathon
The 2018 Boston Marathon is the ultimate case study in whether running in the rain is "bad." It was 38 degrees, pouring rain, with 25 mph headwinds. It was miserable. Elite runners with zero body fat were dropping out with hypothermia.
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But who won? Des Linden.
She wasn't the fastest person on paper that day. But she was the one who managed the conditions the best. She wore the right layers, stayed mentally present, and didn't let the "bad" conditions dictate her performance. This proves that while the rain adds variables, it doesn't inherently ruin a run—it just changes the rules of the game.
Practical Steps for Your Next Wet Run
If you’ve decided to go for it, don't just wing it. A little preparation makes the difference between a "legendary" run and a "never again" experience.
First, check the temperature. If it's above 60 degrees, you really just need a light singlet and plenty of anti-chafe. If it’s between 40 and 50 degrees, you need a shell. Not a heavy winter coat, but a breathable, water-resistant windbreaker. The goal isn't to stay dry—you’re going to get wet from sweat anyway—the goal is to keep the wind from cutting through your wet clothes and dropping your core temp.
Second, ditch the cotton. Cotton is the enemy. It absorbs water, gets heavy, and stays cold. Stick to synthetics or merino wool. Merino wool is incredible because it stays warm even when it's soaking wet.
Third, have a "post-run" plan ready before you even step outside. Have a towel sitting by the door. Have your shower ready. Have a warm change of clothes laid out. The moment you stop running, your body temperature will plummet. You need to get out of those wet clothes immediately.
The verdict? It isn't bad to run in the rain as long as you aren't dealing with lightning or extreme cold. It’s a specific skill set. Like any skill, it takes practice to get it right.
Actionable Insights for Rain Running:
- Prioritize Traction: Choose shoes with a "luggy" outsole or rubber compounds specifically designed for wet grip (like Continental rubber on Adidas or Vibram soles).
- Anti-Chafe Everything: Apply balm to your feet, thighs, and underarms. If you’re a man, use medical tape or specific protectors for your nipples to prevent "bleeding" through your shirt.
- The Hat Trick: Use a brimmed hat to keep water off your face. This prevents the constant squinting that leads to tension headaches and allows you to spot hazards more clearly.
- Dry Your Gear Right: Stuff wet shoes with newspaper and keep them away from direct heat sources. Remove the insoles to speed up the process.
- Visibility is Life: Assume every driver is distracted and can't see you. Use active lighting (blinking LEDs) rather than just passive reflectors.
- Warm Up Inside: Get your blood flowing with some jumping jacks or dynamic stretching inside your house so you hit the rain already warm. This minimizes the initial "shock" of the cold water.
The next time you look out the window and see a storm, don't ask if it's bad. Ask yourself if you’re prepared. If the answer is yes, get out there. The streets are emptier, the air is fresher, and you’ll feel like a total badass when you finish. Just watch out for the puddles—you never know how deep they actually are.