What to Wear Running in the Rain: How to pick rain gear

2022-11-01

It’s raining out. The thought of stepping on a treadmill makes you feel a little bit dead inside, but you’re less than eager for mile after mile of sloshing and chafing. The right attire can make running in the rain tolerable - or even enjoyable.

Below is a simple framework for what to wear (and what not to wear) on a wet run.

Quick checklist: what to wear running in the rain

• Stick to wool or polyester (they wick moisture away from your body)
• Avoid cotton
• Less is more - extra layers get soaked, heavy, and slow to dry
• Dress as if the thermometer were 10-15°F warmer (you’ll warm up once you start moving)
• Prevent chafing (petroleum jelly / Body Glide on seams and hot spots)
• Wear a brimmed hat to keep rain out of your eyes
• Add bright/reflective gear - visibility is lower when rainy (even during the day)

Shoes: what to wear on your feet in the rain

What not to wear: waterproof shoes

Waterproof shoes are almost always the wrong choice for running in the rain.

A shoe that excels at keeping water out will also keep water in:

• water can seep in through laces or the collar near your ankle
• your feet sweat, and that moisture gets trapped
• result: soggy, heavy feet

What shoes to wear running in the rain

Aim for a non-waterproof shoe that:

• drains quickly
• has a thin, lightweight upper (soaks less water and dries faster)
• has good traction

If conditions may be slippery, consider a trail shoe, even on roads, because trail outsoles tend to grip better.

Socks: don’t neglect them

Accept that your feet (and other parts of your body) will get wet. Your goal is to use clothing that wicks moisture and gives water a path to escape.

What socks to wear running in the rain

• Choose thin, moisture-wicking socks so they hold less water
• Thin socks also dry faster
• Stick to merino wool or polyester
• Avoid cotton

Clothes: what to wear running in the rain

Since we’re talking about rain, assume it’s above freezing. Two key principles:

1. Less is more. More layers = heavier when wet + slower to dry.
2. Synthetics (and wool) win. Polyester/nylon/spandex (and wool) wick moisture. Cotton holds water, dries slowly, and leaves you cold and clammy.

A simple rule of thumb:

• Dress like it is 15-20°F warmer than the thermometer says.
  A few minutes after you start, you’ll warm up.

What to wear in moderate or warm temps

For rainy runs in moderate to warm weather (roughly mid-50s°F / mid-teens°C or higher):

• Top: quick-drying, anti-odor, breathable/perforated fabric
• Bottom: lightweight shorts that won’t soak up much water and dry quickly

What to wear in cool to cold temps

For rainy runs in cool to cold weather (roughly mid-40s°F / single digits°C or lower):

Bottom:

• Start with compression underwear
• Add compression leggings

Top:

• Start with a quick-drying, anti-odor base layer
• Add a moisture-wicking long sleeve layer
• Finish with a rain jacket designed for runners

Jacket note: regular rain jackets often do not breathe. Running jackets are usually built with venting, and some include lightweight gloves and pack-away hoods.

Gear for running in the rain

• Visibility: fluorescent vest + flashlight (visibility is lower, even during the day)
• Hat: brimmed hat to keep water out of your eyes and off your face
• Headphones: waterproof headphones to keep the mood light
• Waist pack: waterproof pack for ID, nutrition, and first aid

Other considerations

Chafe and blister prevention

Make friends with Vaseline and Body Glide before you run in the rain.

Apply to:

• toes
• seams of undergarments (including bra straps)
• anywhere that rubs

Men: consider a small piece of waterproof bandage tape over each nipple.

Safety

Use common sense. If the forecast includes thunder/lightning, high winds, or heavy rain, wait until conditions improve.

Watch for:

• flooding or standing water
• fallen branches or power lines
• debris and slick surfaces

Concluding thoughts: why run in the rain?

There are many reasons to run in the rain, but it usually comes back to the reason you run at all: because it makes you feel great.

• You run because stress melts away and your mind clears. Rain can heighten that mindful experience.
• You run because you’re training for a race. A stretch of rainy weather shouldn’t derail your plan.
• You run to build mental toughness - rain can make you feel hardcore…or playful like a kid.
• You run in the rain to appreciate mild, sunny days even more.

Regardless of why you run in the rain, the right attire makes it far more enjoyable.

You searched for this advice. You read this far. Get out there, get wet, and get that run in.

Shopping list (favorites that have worked well)

• Trail shoes with grip and drainage: Saucony Peregrine 11 (Men/Women)
• Wool blend, moisture-wicking socks: Darn Tough (Men/Women)
• Moisture-wicking compression underwear: Under Armour (Men) / Runderwear (Women)
• Lightweight running shorts: Nike 7” Brief-Lined (Men) / Tempo Short (Women)
• Moisture-wicking T-shirt: Nike (Men/Women)
• Compression running leggings: Under Armour (Men/Women)
• Moisture-wicking long sleeve tops: Under Armour (Men/Women)
• Running rain jacket: Nike (Men/Women)
• Accessories: Nathan Vest, Nathan Torch, Under Armour Hat, Waterproof Headphones, sport2people Running Waist Pack, Vaseline, Nexcare Waterproof Tape