The highly anticipated NMDC Hyderabad Marathon, organized by the Hyderabad Runners Society, is just around the corner. With the city currently experiencing regular heavy rains, a question recently surfaced on social media: “What precautions do you take when running in rain?”
In this article, I’ll share my personal strategies for preparing to run in the rain. However, it’s important to note that each person should assess their own advantages and limitations, using this list as more of a checklist to guide their own preparation.
Energy
I conserve energy while running in rain. I usually tend to run faster and longer distances in rain. Even if faster and longer is not the theme of the day, I stay much fresh after a long run in rain. So if time permits, my preference is to take a long run in rain. My carbs requirement is lower while I run in rain.
Hydration
I get dehydrated fast while running in rain. Not sure if this is the case with majority of the fellow runners as well. I usually keep extra hydration handy during rains. Lemon/salt water and/or electrolytes is a must if I run for about two hours in rain
Prescription glasses
This is by far my biggest challenge while running in rain. My prescription glasses might retain water droplets and may as well get foggy during rainy days. I always prefer wearing a cap while running in rain, so that the rain drops don’t fall directly on my prescription glasses. One added bonus with putting on a cap is that the rain won’t fall on my bald head directly, which in turn is lesser inconvenience.
Grip of the shoe
This is by far the most critical part from safety point of view. Have a very good awareness of the terrain on which you are running. Is it well paved tar roads? Cemented pavement? Slushy? Potholed? Mud trail? Rocky? It is certain that I will be either picking a light weight shoe with very good grip or a trail running shoe with ample spikes for good traction.
Weight of the shoe
Unless I am running on a slushy, pothole or muddy terrain, a light weight shoe with good grip is my first pick. Shoes that have light meshy upper (to avoid rainwater retention) is my de facto preference. However, on slushy, potholed, muddy and/or rocky terrains, I will for sure go with a trail running shoe and run slower.
Road conditions while running in rain
Uneven and deep potholes disguised as water puddles is my biggest scare of running in rain. Running on a frequently used course is my choice, if I have one. Keeping an eye on the road for uneven bumps is always a must.
Traffic & Visibility
Visibility takes a greater hit in rain. So I always wear tops with good visibility and/or with reflective gear. I avoid roads with faster traffic.
Chaffing
If I plan to run for a couple of hours or more in rain, I would be vigilant about chaffing. Wet tops chaff me near shoulder joints over long runs. So I prefer tops with no (or very less) seam or tank tops/singlets.
Protecting my phones
Needless to say, this has become a critical part of running in the rain. Phone covers or armbands are part of my attire for running in rain
This is a summary of my preparedness for running in rain.