Why you need to run in the rain!

There's no feeling quite like setting out on a run on perfect, crisp morning with the sunshine on your shoulders - nothing but you and the open road.  Unfortunately, not every day brings idyllic conditions for running.  Many people will postpone a run, move to the treadmill, or skip it all together in the face of rain.  I'm no fan of running in the rain, but it's a necessary evil for anyone who plans to run a race.  Not only does it keep you on schedule, but it gives you invaluable experience dealing with  adverse conditions that may reappear on race day.  We all hope race day brings picture perfect weather, but you have to be prepared for anything! If it rains, you've got to be prepared, and the only way to do that is to do a practice run.  The same is true if your race is at a time of year when it could be bitterly cold or hot and humid.  Do your best to get out on at least one run that emulates the extremes of the conditions you may encounter.

When I was training for a marathon, I purposely picked a rainy day to go for a 16 mile run so that I could "practice" in case it rained on race day.  Rain brings more than soaked clothing, and it's important to know how your body reacts.  Everyone is different, but here are some tips that work for me:

• Wear the best wicking clothing that you have. Not only will it help to keep water off your skin, but should the rain stop, it'll dry faster. Stay away from cotton on these runs!
• Less is more - wearing extra layers thinking that you'll stay drier by shedding them as you go doesn't work.  All your layers will be wet and just weigh you down even more.  If it's not too cold, a singlet and capris are your best bet.
• Oddly enough, your eyebrows collect more water than you might expect - wear a hat with a brim to keep the water out of your eyes if you can tolerate it.  It's also going to trap heat from escaping, so this isn't the best option in hot weather. 
• Wear seamless, wicking socks like these from Under Armour. I love the support they provide while keeping your feet as dry as possible. 
• Double up on the aquaphor anywhere your feet rub in your shoes - especially if you have unsightly, protruding bunions! Most shoes are made of breathable mesh, so the rain is going to soak your feet quickly.  The extra moisture is going to cause your shoes and socks to rub differently than normal, and the aquaphor will prevent blisters. 
• Make a rain coat for your iPod or mp3 player with a ziplock baggie.
• Take the same amount of water you typically would.  Even though you think you may not need or want the water, you need to hydrate during you run.  You're still sweating and losing electrolytes even though it's harder to gauge.

So, while running in the rain may not be the most fun part of training, it's extremely important to experience how your body reacts at least once before the big day.  This way, if the weather is less than stellar, you are prepared to deal with the conditions because you've done it before! Don't let a race you've trained so hard for be ruined by rain!

Stay fit!