Runners are notorious for refreshing the weather app in the days leading up to a big race—sometimes more than they check email or social media. Will race day bring crisp, PR-friendly conditions? Will it be hot and humid? Or, maybe worst of all… will it pour?
Some runners actually prefer rain to heat, while others find the idea of a wet marathon (or even a soggy half) about as appealing as running with a rock in your shoe. Either way, the truth is simple: if you’re racing long enough, you’re going to get rained on at some point.
The good news? While we can’t control the forecast, we can control how prepared we are, and that can make the difference between a miserable experience and a surprisingly solid race.
With the right gear, pacing adjustments, and a few smart strategies, running in the rain becomes less of a problem and more of a manageable (sometimes even fun) challenge.
Here’s how to race in the rain, with practical tips to keep you comfortable, safe, and moving well.
What to Wear When Running a Race In the Rain
When it comes to racing in the rain, the biggest factor isn’t the rain itself, but the temperature. Broadly speaking, there are two very different scenarios: running in warm rain and running in cold rain, and your clothing choices should reflect that.
If you asked most runners to choose, they’d take warm rain over cold rain every time. Warm rain can actually feel refreshing once you’re moving, helping regulate body temperature during harder efforts.
Cold rain, on the other hand, can quickly sap body heat and increase metabolic strain, especially during longer races if you’re not dressed appropriately. Research has shown that rain combined with cold conditions can significantly increase physiological stress during high-intensity running, making smart clothing choices even more important.1Ito, R., Yamashita, N., Ishihara, K., & Matsumoto, T. (2019). Rain exacerbates cold and metabolic strain during high-intensity running. The Journal of Sports Medicine and Physical Fitness, 59(10). https://doi.org/10.23736/s0022-4707.19.09865-7
One common mistake is overdressing in cold, wet weather. It’s natural to want to bundle up, but too many layers often backfire.
Most waterproof and water-resistant clothing isn’t very breathable. Instead of keeping you comfortable, they trap heat and moisture, leaving you soaked from rain on the outside and sweat on the inside. Before long, you’re carrying around heavy, soggy clothing and overheating.
A better approach is to wear light, sweat-wicking layers that keep you warm while still allowing heat to escape. Thin technical fabrics perform better than bulky layers, and you can remove them if you warm up once the race gets underway.
In very cold and rainy conditions, a lightweight waterproof shell can be useful early on, but keep the layers underneath minimal so you don’t overheat later in the race.
One practical race-day tip: consider pinning your bib number to your shorts or tights rather than your outer layer. If you decide to remove a jacket or long-sleeve top mid-race, you won’t have to worry about re-pinning your bib while running.
In warm rain, simplicity usually wins. Skip the rain jacket altogether and opt for a light singlet or short-sleeve top. Once temperatures climb above about 65°F (18°C), a jacket will almost always trap too much heat.
Arm sleeves can be a good compromise. They keep you comfortable at the start, but can be rolled down or removed as you warm up.
Finally, think about the start line. Standing still in the rain before the gun goes off is often when runners get the coldest. A cheap, disposable poncho or old sweatshirt can keep you dry while waiting and can easily be tossed aside once the race begins.
10 Tips for How To Race In The Rain
#1: Accessorize Smartly
When racing in cold rain, your accessory choices can make just as much difference as your clothing. Small additions like gloves, arm sleeves, an ear warmer, or a buff help protect areas that lose heat quickly, keeping you comfortable without forcing you to overdress.
The advantage of these items is flexibility. As your body warms up during the race, you can easily roll sleeves down, remove gloves, or tuck a buff into a pocket without disrupting your rhythm.
Smart layering with accessories lets you stay warm at the start while avoiding overheating and excessive sweating that often come from wearing too many heavy layers.
#2: Wear A Hat
Whether you’re racing in warm rain or cold rain, a cap or visor is one of the simplest upgrades you can make. It keeps rain off your face and out of your eyes so you can actually see, and it also helps you avoid that common “turtle” posture where you tuck your chin and stare at the ground.
Good running form relies on a neutral spine and a relaxed, forward gaze, and keeping your vision clear makes that much easier to maintain.
On hot, rainy days, opt for a visor. You still get protection from the brim, but the open top lets heat escape so you stay cooler.
#3: Use Anti-Chafing Cream
Even if you aren’t particularly prone to chafing, you certainly don’t want painful skin rubbing to befall you on race day. It’s hard enough to run a race in the rain, let alone trying to do so while battling burning skin.
When you run in the rain, your clothing may stick to your skin, and the friction between different areas of skin and material can cause extremely painful abrasions.
Use Body Glide, Vaseline, or another anti-chafing balm on vulnerable skin areas like your armpits, under your bra straps, and between your toes and inner thighs.
#4: Don’t Forget Your Nutrition
If you’re running a marathon in the rain, you can’t ditch your nutrition and hydration plan.
It’s normal not to feel as thirsty or hungry when running in the rain, so sometimes you have to be more deliberate and mindful with your in-race fueling plan.
Stay on top of your fueling and execute the exact same strategy you would if it wasn’t raining; your body still needs the fluids and calories.
In fact, if you’re shivering, you’ll burn through even more glycogen, so your carbohydrate needs can potentially increase by running a marathon in the rain. Bring extra fuel.2Weber, J.-M. ., & Haman, F. (2005). Fuel selection in shivering humans. Acta Physiologica Scandinavica, 184(4), 319–329. https://doi.org/10.1111/j.1365-201x.2005.01465.x
It can be hard to open energy gels with cold, puffy hands and with poorer dexterity; it can make it frustrating to get enough fuel in.
Consider whether you can transfer your nutrition to zip-lock bags that are easier to open.
#5: Adjust Your Warm-Up Routine
You still need to warm up when it’s raining, but timing matters. In wet conditions, it’s usually best to keep your warm-up closer to the start so you don’t get sweaty and then stand around cooling off. Once you stop moving, your body temperature can drop fast, especially in cold rain.
Aim to finish your warm-up with just enough buffer for a quick bathroom stop, any last-minute clothing adjustments, a few strides, and then straight to the start line as the gun goes off.
#6: Stay Dry Before the Race
A lot of runners think “racing in the rain” is all about what happens after the gun goes off, but honestly, the pre-race part matters just as much.
The goal is to stay warm and dry for as long as you possibly can before you start running, because once you’re soaked and standing still, your body temperature can drop fast.
That’s when runners start the race already cold, tight, and mentally over it, and in colder conditions, it can even become a safety issue.
Do whatever you can to stay dry until the last possible moment: hang indoors if there’s shelter, or wait in your car rather than standing around in the corral. If you need to pick up your bib or move between areas, use truly waterproof layers and an umbrella to protect yourself.
A great trick is to treat warm-up clothes as “sacrificial.” Wear a separate set for warming up, including different socks and even shoes if it’s really wet, then change into dry race gear right before you head to the start.
Dry socks are gold, and having an extra pair (or two) can make a huge difference in comfort, blister prevention, and overall morale once you’re out there for miles.
#7: Bring Plastic Bags
Plastic garbage bags are ideal for storing in the athlete’s village before the start of the race. You can also transform them into a poncho.
Smaller Ziploc plastic bags will keep your phone dry, and some runners have even been known to cover their running shoes in plastic shopping bags with elastic bands while they are waiting for the start of the race.
#8: Bring a Full Change Of Clothes
As soon as you finish a rainy race, your priorities shift: get warm and get dry. Even if you felt fine while running, once you stop moving, your body temperature can drop quickly, and staying in wet clothes is one of the fastest ways to end up shivering, miserable, and at risk for hypothermia.
Pack a completely dry post-race outfit and make it easy to access. At a minimum, bring dry socks, a dry top, and something warm to throw on immediately.
If it’s cold or you tend to get chilled, also bring dry shoes and a warm layer like a hoodie or jacket. The faster you can strip off wet gear and change, the better you’ll feel, and the safer you’ll be.
#9: Call Upon Your Training
One of the best things you can do to prepare to run a race in the rain is to run in the rain during training.
Don’t shy away from running outside on rainy days, even when the treadmill may be beckoning to you.
Getting used to running in the rain during training will make it that much less of a surprise on race day. Plus, you’ll have road-tested strategies for the best gear to use and clothing to wear for maximal comfort.
#10: Recite a Positive Mantra
Mindset is key when you are running a race in the rain.
Recite a positive mantra like “I am tough,” “Rain makes me fly,” or “Rain is fresh.”
It’s all part of the joys and challenges of being a runner.
What if your race is hot and humid instead? If so, check out our helpful tips on how to run in the humidity with our helpful guide:
