What to wear when running in the rain

A bit of wet weather won’t put off committed athletes. Some runners prefer heading out when the clouds start gathering. Refreshing, fun, and full of puddles, having the right running kit will help you stay warm and safe in rainy conditions. 

From waterproof shoes to lightweight running base layers, these items will help you stick to your training plan through showers or storms. 

Comfortable Weather-Proof Running Essentials

Whether you get caught out by sudden rain or have an endurance run scheduled when there’s bad weather forecast, it’s less than ideal if you’re ill-prepared. Wet conditions have the potential to slow your pace and increase the risk of injuries, while low visibility means you need to take extra care, particularly when running on the road. 

Having a dependable rainy-day running wardrobe will help fix these problems so you can perform at your best, come rain or shine.

Running Headwear

You might not think of headgear as an essential item. Yet once you’ve worn a running headband, beanie, or cap you’ll understand why they’re so popular. 

Benefits 

The main advantage of wearing headgear is that it keeps your eyes and face clear from water. Caps are particularly effective at deflecting raindrops so you can see the road or trail in front of you. If you tend to feel the cold or are running in lower temperatures, having a running beanie or headband will keep the warmth in (and rain out) without feeling heavy on your head. 

Recommended Headwear

Waterproof, breathable fabric and a comfortable fit are must-have features when choosing rainy-day headgear. Finding your preferred design will also help you gain the most benefit. 

The most common types of waterproof headgear are:

• Caps: with a peak that keeps your eyes clear from rain, lightweight designs will help your head stay dry and warm without being heavy.

• Headbands: if you want a little extra warmth for your ears or under a hood, then headbands made from thermal fleece are a great option.

• Beanies: these keep your head dry and cozy without weighing you down, just make sure you choose a fit that’s not too tight.

Base Layers For All-Weather Running

Whatever experience level you’re at, having quality base layers is essential for keeping you comfortable when you’re running in bad weather. Choosing items made from materials with good moisture management helps you stay dry from the inside, keeping your body temperature optimal whatever the conditions.

Benefits 

Keeping your legs warm might be your main focus when running, but a cozy top half is essential to maintaining good blood flow to your muscles. This reduces the likelihood of fatigue and promotes good recovery. Choosing running base layers made from thermal, breathable materials will help you stay at the optimal temperature even in the worst weather. 

Specially engineered fabric technology designed with minimal seams also helps avoid chafing and discomfort, which is particularly important with running tights. They’re also available in full-length, three-quarter, or short designs depending on your preference and the outside temperature.

Recommended Base Layers

Even for beginners, having the right base layers will set you up for better running performance. For running in the rain at any time of the year, keeping your torso covered with the below items will help you move comfortably. 

• Tops: choose between full, short, or no-sleeve designs and always opt for a close-fitting, moisture-wicking option.

• Tights: also available in different lengths, thermal, water-resistant, and windproof materials will keep you warm and comfortable in all weathers.

Windproof Jackets & Vests

The first defense against light rain is a lightweight wind jacket that will insulate you against the cold, even if you’re out for hours at a time. Vests are also handy items for running in transitional seasons or as easy-to-carry core protection. 

Benefits 

When there’s rain, there’ll likely be some wind too. Running jackets and vests help you stay protected from both. 

Choosing items made with GORE-TEX Fabric will keep you warm and dry for mile after mile without weighing you down. Durable, breathable, and lightweight, these fabrics are designed to keep you moving comfortably.

Jackets and vests are also available with features such as extra storage space. Zip pockets mean essentials can be carried safely while reflective details can be seen when hit by light. Close-fitting hoods and high collars also offer extra protection from the elements. 

Recommended Jackets or Vests

When searching for a running jacket or vest, look for items made from lightweight, durable materials that are resistant or fully proofed against wind and water. Depending on your needs, you might want an outer layer with specific details such as: 

• CONCURVE GORE-TEX Jacket: Completely waterproof and breathable, this outer layer is ideal for runners with winter training plans.

• R5 WINDSTOPPER® Insulated Jacket: Windproof, water resistant, and equipped with a hood. Extra features like multiple pockets, adjustable hems, and reflective tape are perfect for city runners.

• Drive Vest: An easily packable and versatile layer, making it a valuable addition to your training bag for unpredictable autumn or spring weather.

Shorts or Pants

Many runners might be happy in running tights. But for particularly damp days, warmer temperatures, or more technical training, running shorts and pants are useful for your wet-weather kit bag. 

Benefits 

When worn over base layers, shorts or pants give runners an extra layer of protection from the elements. Light, moisture-wicking shorts are also useful for running in warm and wet weather or heading out for speed sessions on the track. With 2-in-1 designs, runners get protection from chafing on long training sessions.

For particularly bad weather, full-length pants will keep you warm and dry without restricting any movement. A comfortable set of sweatpants in your kit bag means you’re ready to relax post-run without getting cold in your damp layers. 

Recommended Running Bottoms

No runner will regret having a good pair of shorts and pants in their closet. Depending on your level and specific needs, you might consider the following options: 

• R5 5 Inch Shorts: a versatile, lightweight option that can be thrown on top of a base layer or alone for quick sessions on the track.

• Ultimate 2in1 Shorts: the seamless design, flexible compression layer and ultra-light outer short helps runners move freely and stay free from chafing for mile after mile.

Water-Resistant Socks & Gloves

Your feet and hands are often the first to feel the wet and cold. Giving them extra protection from the rain, particularly on long runs, will avoid discomfort. Quality socks are especially important to keep your toes and ankles injury-free.

Benefits 

Wearing socks with moisture-wicking materials keep your toes and ankles comfortable in your trainers. Extra features like windproof or thermal materials and arch or sole support will help prevent cold-related injury. 

While your hands aren't the powerhouse of your running, wet and cold conditions can distract you from the trail or road ahead. Particularly in winter, wearing gloves will keep your fingers and palms warm, allowing you to focus on your training session. 

Recommended Socks, Gloves, and Running Accessories

If you’re heading out into wet weather regularly or for long periods, consider investing in the following items: 

• Socks: Essential Daily Socks are quick drying, reducing the build up of moisture which can cause discomfort on long runs.

• Gloves: For ultimate insulation, M WINDSTOPPER® Thermo Gloves offer protection from both wind and splashes.

• Face and Neck Warmers: Perfect for cold and wintery conditions, face and neck warmers keep out sleet and strong winds.

Running Shoes

As surfaces get wetter, they become more unpredictable. To stay safe, runners should always slow down their pace in rainy conditions, even on flat roads. The extra support of wet-weather running shoes will help you maintain stability and focus on performance.

Benefits 

Just like in dry, warm weather, the right shoes provide the best traction on your running surface. In the rain, firm contact with the trail or road is essential to prevent slips and falls. Wearing shoes with a good tread, or trail shoes for off-road runs, will help you feel confident as you stride. 

Choosing trainers that protect your feet from the wet weather will also avoid problems like blisters or rubbing. It also means your toes and soles will stay dry and warm for as long as possible. Having the right support in your arches and ankles will help prevent injury.

Recommended Shoes

When you’re looking for a wet-weather running shoe, make sure you consider the following features: 

• Waterproof Uppers: Reduce water entry into the shoe, preventing discomfort during wet runs.

• Comfortable Fit: Ensure a close fit to avoid sliding, shifting, and the resulting chafing or blisters, especially in wet conditions.

• Good Tread: Essential for trail runs, a shoe with good thread provides traction and grip on wet and slippery surfaces.

Tips to be Visible in Rain and Low Light Conditions

If you’re running on or near the road in wet weather, it’s important to remember that rainy and cloudy conditions make it difficult for motorists to spot you. To help you be seen, make sure you’re wearing:

• Contrast Colors: Avoid black or dark shades and choose bright, neon items that will light up in headlights or under street lamps.

• Reflective Details: Opt for jackets, bottoms, and other running accessories with reflective details to catch light and increase your visibility.

• Lights: Attach small lights to your head, wrists, ankles, and torso, and set them to flashing mode to ensure other road users are aware of your presence.

Take extra precautions when you’re running near traffic in wet weather. Ideally, run without your headphones in and wear a cap so you have full awareness of your surroundings. Stay on sidewalks or footpaths where possible or, if you can’t avoid running on the road, position yourself to be visible to other road users. 

Common Issues When Running in the Rain

If you’re an endurance runner or heading out for a long training session, spending hours in the rain can cause particular problems and discomfort. 

Rubbing and Chaffing

Damp, ill-fitting clothing can cause friction against your skin and become uncomfortable with repetitive striding. To avoid this, make sure the clothes next to your skin are made from materials that keep as much moisture out as possible and wick away sweat from the inside. 

When you’re trying on items, check they’re as close-fitting as possible so they won’t shift and rub as you move. Designs with minimal seams and adjustable hems will also help avoid friction between your skin and clothes. 

Body Temperature

Being wet can mean you get cold quickly. If you’re not careful, this can leave you feeling stiff, cause injuries, or even make you ill. To stay warm without overheating as you run in the rain, choose technical clothing made from breathable fabrics. These release heat without letting in any moisture and help you maintain an optimum core temperature. 

Carrying easily packable, lightweight jackets or tops on long runs also means you can layer up quickly and easily if needed.

Kit Damage

If certain parts of your running equipment get damp, it can cause huge damage. Here are some tips for keeping key items in top condition:

• Cell Phone: keep your cell phone in a zipped, fully sealed pocket. For extra protection, put it in a dry bag before slipping it into your pants or jacket.

• Shoes: Even waterproof shoes can get damp in severe weather. After your run, remove your shoes and insoles, and stuff them with newspaper. Replace the newspaper regularly and place your shoes in a warm spot to dry.

• Clothes: Washing your kit regularly and whenever you notice dirt or odor to keep it looking and smelling fresh.

Post-Run Cleaning Care 

Even if your running kit is waterproof, regularly machine washing your jackets, bottoms, and base layers will make sure they stay rain-resistant and odor-free. 

How Long Does GORE-TEX Last?

If you follow the use and care instructions on your garment, then GORE-TEX will keep its water or windproof qualities. When you’re choosing a GORE-TEX item, make sure it suits your specific needs (e.g. is fully waterproof if you wear it regularly in wet weather). This will ensure it lasts as long as possible.

How to Wash a GORE-TEX Jacket?

If your GORE-TEX Jacket is particularly damp or dirty, then you can wash it in a machine. Close any zips, pockets, or fastenings and put it on a double rinse, low spin cycle at 40C with a small amount of liquid detergent. Then leave it to air dry or put it in the tumble dryer on a gentle cycle. 

How Waterproof is GORE-TEX? 

Subject to rigorous testing processes, GORE-TEX is one of the most reliable waterproof materials on the market. Our product descriptions make clear if an item is waterproof, water-resistant, or waterproof so you know exactly what level of protection you’re getting.