Running in the rain - Just Run!

Running in the rain is one thing you really have to get over yourself to do. The wind sweeps around the house, rain or slush on the streets and actually it's really very cozy on the sofa, snuggled up in a blanket. But with the right running clothes, it doesn't matter what the weather is like: running is always nice. So put on your running clothes and go!

"There is no such thing as bad weather, only the wrong clothes."

Wet and cold weather really makes high demands on running clothes. After all, you don't want to freeze or get too wet. But you also have to make sure you don't dress too warmly in uncomfortable weather, so you don't sweat too much after you run in. Even now, the rule is to choose clothes that make you feel a little chilly at the start! The body heat that is generated during running must be able to be dissipated. Sweat-soaked clothing that sticks to the body becomes very uncomfortable. In addition, the body uses more energy to cope with the body heat. This is comparable to running in very hot weather in the summer. It is clear from the outset: clothing made of cotton is absolutely unsuitable for running training, regardless of the weather, but especially in rainy weather.

Why? Cotton is a fiber that is capable of absorbing up to 40% of its own weight in water, whether that is sweat or rain. If you want to protect yourself from hypothermia and a resulting weakening of the immune system, it is better to wear cotton clothing for another occasion. When training for running, you should only choose clothes made of functional fibers that wick sweat away from your body.

Therefore, in wet weather, one should pay special attention to the right running clothes. It should absorb as little moisture as possible to avoid a wet film on the skin caused by sweat.

Dressing correctly - but how?

As soon as the days get shorter and the temperatures colder, the so-called "onion principle" has proven itself. Here, several layers of functional clothing take on specific tasks.

  1. Layer: This lies directly on the skin and ensures that perspiration is drawn away from the body as quickly as possible.
  2. Layer: Here, the water vapor from the first layer is absorbed and carried further to the outside.

Depending on the wind and temperature conditions, more layers of clothing are needed for thermal insulation. The outermost layer in winter is a jacket, which has a wind- and / or water-repellent function depending on the weather conditions.

Rain jacket - yes /no?

This is where opinions differ. A rain jacket that is water-repellent on the one hand has the problem that it can only transport the water vapor generated inside the jacket to the outside to a limited extent. This means that a rain jacket is always a compromise between water-repellent function on the outside and the function of letting the sweat out. There is hardly a rain jacket that provides optimal protection against rain and can sufficiently transport the water vapor/sweat generated by a fast run to the outside. Therefore, many runners prefer to reach for an additional shirt and a rather light water-repellent running jacket. In the end, it is important that the runner does not start to freeze, as this can result in pulled muscles in addition to a cold.

What running shoes should be worn?

In heavy rain, running shoes are usually so filled with water after just a few steps that you feel like you're patting barefoot through the puddles. If you don't like that, you should go for running shoes with a Goretex membrane, usually trail running shoes are the first choice then. These shoes keep the feet dry and warm from the outside. What is ideal for the cold season can quickly become a sauna in the shoe in summer when temperatures are warm. The dense outer material of the trail running shoe can often not optimally carry sweat to the outside in summer in warm temperatures.

The advantage of trail running shoes is the grippy sole. Especially cross-country and in the snow, you have a safer step due to the coarse-textured sole. The higher shaft and the more stable upper materials give the foot a better grip. The upper material is less permeable to air, which leads to nice warm feet, which can be very pleasant, especially in winter.

Keeping a warm head

Even though you often don't realize it while running, we give off up to 30% of our body heat through our head. You should make sure that your head and ears are sufficiently protected, especially in winter when it rains, snows or cold winds. A thin running cap in combination with a peaked cap prevents you from freezing on the head and ensures that it does not rain directly into your face.


photo credit: (30/366) rain, veel regen (57/365) [in explore] via photopin (license)