Rain or shine
Tips and tricks to stay ahead of the pack even when the rain comes pouring down
You’ve been training up for the perfect day. Miles under your belt, nutrition strategy set… and mother nature throws a curve ball. As you obsessively check race day weather, let’s take a moment to review a few tips so you’re prepared… just in case those pesky clouds stick around.
Tip #1: No Rain Jacket
“Wait… Cass, what!?” Yup, you read that correctly. Your goal is to stay dry, BUT most traditional rain jackets are not breathable and will trap heat in while running. Consider a disposable poncho for the start line. If you’re in a bind, poke a few holes in a trash bag and call it a day (exhibit A - my photo above). You’ll want to remove and throw to the side just before you cross the start line.
Depending on how cold race day is expected to be and how much rain, a breathable waterproof shell could be helpful. Think along the lines of a wind jacket. If you do go this route, find one you’d be comfortable taking off mid-race to tie around your waist, or one that you wouldn’t mind ditching at a water station. We’re simply avoiding the full-on rain jacket.
Tip #2: Accessorize (Smartly)
A few accessories you may consider: golves, arm sleeves, and a hat or visor. Gloves and arm sleeves will keep you warm and protect areas that would be otherwise exposed. Anything with a brim will allow you to keep your gaze up while running and maintain proper running form versus hunching over and looking “down” while attempting to raindrops out of your eyes.
Depending on how chilly it may be, another great idea could be hand warmers. These are great for the start line and something you can easily throw to the side in a trash can or at a drink station a few miles in. Last but not least, if you enjoy running with music powered by you phone - bring a ziploc baggie. Pack your mobile away in a small ziplock at the start and control music from your headphones. You’ll want to have it at the finish for getting in touch with anyone waiting for you and a photo or two!
My number ONE rule of racing is to not try anything new on race day. If you haven’t run with any of these before, my best advice is to try them out in advance (if you can), even if it’s inside on a treadmill. Buy these cheap too. If you get warm and want to ditch any of these accessories, you shouldn’t feel bad throwing them to the side of the road as you pass a drink station. Fashion most definitely comes after function and performance today!
Tip #3: Hydration & Nutrition
It’s natural when the weather’s cool and rain in the air to feel less thirsty. This doesn’t mean you aren’t thirsty or that you don’t need a bite for energy. Focus on having water and nutrition at the same time or mile that you would take it wasn’t raining. Your body still needs the hydration and fuel, give it what you need before it’s too late to “catch up” and you feel the “bonk” sneak in.
Tip #4: Body Glide
This is something I use regularly in mid-long distaance runs to prevent chaffing. I apply to the sides of my torso where my arms swing against the top line of a sports bra. I also use this along my lower back where my water belt wiggles around during a race. Other women use this under the front bottom of their sports bra, inner thighs, and well… anywhere that they feel friction will be present during a race. Male runners will use on their nipples or even set a bandaid here to prevent chaffing against their shirt.
Add in the element of rain and humidity, your clothes are going to “stick” to you even more than usual. It’s tricky enough to run miles in the rain, let alone trying to battle the uncomfortable feeling of chafing. Get ahead of this with a preventative body glide. My personal favorite is body glide (link). In a pinch, at home, you can use deodorant instead of body glide. Vaseline is another great alternative and commonly found at first aid stations along the race course.
Tip #6: Don’t Skip The Warm-Up
It’s chilly out there! You want to cozy up under an overhang or maybe you found a heater with fellow runners circled around. If you’ve arrived early to the start line, this is a great strategy when you have time to kill. Difficult as it may be, you will need to part ways with this space to complete a proper warm-up before you hit the start line.
Time this just right so that you finish your warm-up right before the race begins. The goal is to feel warm and ready to go at the start, versus warming up too early, cooling down while crowding around with other runners and feeling the shivers.
Tip #7: Finish Line Baggie
Pre-pack a bag that will be waiting for you at the finish line, stuffed with all the goodies you might want after a rainy run. You can have a family member or friend bring it to you at the finish, or check a bag that the race will return to you at the finish line. My finish line bag after a rainy race will usually include:
Dry Clothing (pants, shirt, jacket, underwear & sports bra)
Dry Pair of Shoes & Socks
Plastic Bag (to hold wet, gross race clothing)
Ibuprofen
Deodorant
Dude Shower Wipes (link)
Post Race Nutrition
Wallet (if family is bringing, do NOT put into a checked bag!)
Tip #8: Trust In Your Training
Bottom line, you’ve trained for this race and you know what do to. Trust that you’re physically fit and mentally capable. Sure, it’s raining. Keep your mindset positive and focus on the mile you’re in. Make the best of it, bond with a few fellow runners and get out there! Just think how proud you’ll be to cross the finish line.
Happy racing team, get out there & show them what you’ve got - Rain or Shine!
