These running tips could come in handy for a rainy day — literally.
We’ve all been there: your alarm goes off, maybe even before sunrise, and you’re ready to lace up and head out for an early-morning run — only to pull back the curtains to discover that it’s pouring rain outside.
Sometimes it can feel like a relief to crawl back into bed and get a few extra hours of sleep. But if you’re a long-distance runner who likes to stick to a certain routine, or if you’re training for a race and sticking to a certain program, then being at the mercy of the weather isn’t ideal.
Of course, you could always hit the treadmill as a no-brainer alternative. But we’ve got some other rainy day running tips up our sleeves that could still help you become a stronger runner in the long run.
1. If you really need to, do it safely
Running when it’s raining out isn’t always dangerous, as long as there are no signs of flooding, lightning, or heavy storms. In fact, many runners still hit the pavement during light showers. So if you’re still itching to go for a run, as long as conditions are safe enough, you technically could — just don’t expect to go at your usual pace. Take it nice and slow, and be cognizant of the way the weather might change.
And if you really must go for a run while it’s raining out, be sure you have the right gear to keep you safe. Put on a light, waterproof jacket if you have one; wear clothes that have reflective materials so passing vehicles can spot you more easily; bring a cap to keep the water from your eyes; and make sure the soles of your running shoes aren’t worn out, as you’ll need all the grip you can get from the slippery roads.
Run outside in the rain at your own risk — just make sure you do everything in your power to make it a safe run!
2. Work on strength training
If you live in a tropical country such as the Philippines, running outside while it’s raining is often a no-go. So if you’re stuck indoors for the meantime, why not go for a strength or resistance workout to help build muscular endurance or strength?
Cardio might be your bread and butter, but strength training is absolutely essential for runners. It builds the strength in your muscles and joints, and in the long run, could help you increase speed and, more importantly, prevent injuries down the line.
Pilates, reformer workouts, CrossFit, or even something as simple as lifting weights in the gym can really be an asset to your running routine.
3. Look for an indoor cardio alternative
Still in need of a cardio burn for the day? Then there are other cardio options you can consider that go beyond running on a treadmill. In fact, incorporating other forms of cardio workouts can even help you get stronger on the road.
Since you’re already giving up your running shoes for the day, why not try out a low-impact cardio workout to keep things balanced and to give your joints a little break? Some great options include indoor cycling, swimming (in an indoor pool), hitting the rowing machine, or even an at-home HIIT workout.
These options could also give your body some variety and work on the muscle groups that running may not be hitting.
4. Try out a mobility workout
Although running can greatly improve cardiovascular health and build strength in the lower body, it can also cause some tightness in the muscles and can lead to a reduced range of motion if you don’t take the time to properly stretch or recover after workouts. So if the rain is keeping you from your run anyway, why not take some extra time to work on mobility?
Try to go for a simple mobility workout that will target the parts of the body that get tight from runs, such as the hip flexors and ankles. You could opt for a pilates workout, a simple yoga flow, or even a mobility workout you can find on YouTube.
Incorporating mobility training into your running routine will help you improve your range of motion, prevent injuries down the line, and make you a better runner, too.
5. Take an extra recovery day
Our final tip: why not take the extra day to recover your body?
Working hard and staying consistent with your workout routines is important if you want to become a better runner, or a better athlete in general, but recovery is a huge part of the process that often goes unprioritized.
Get a massage, go for a quick sauna session, take a cold plunge, do some recovery stretches — giving your body the time it needs to recharge could be the best thing for you on a rainy day. And when the sun finally comes back out to welcome you on the road again, you’ll be back even more refreshed.
Banner image from cottonbro studio on Pexels.