What to Wear Running in the Rain
What to wear when running in the rain to stay safe and dry
September 28, 2023
Running in the rain may sound like a drag to some folks–it’s hard to leave a dry home and venture into the humid or cold, wet conditions. But with the proper gear, safety measures, and recovery strategies, running in the rain can be fun.
I was a competitive runner for about 18 years and a coach for about 5 years. Nearly all of that time was spent in Indiana, where precipitation is common year-round and comes as everything from a light rain to a torrential downpour. When you’ve trained and coached in that environment that long, you learn a lot of tips and tricks for how to dress for the rain.
I look back on my high school cross country days with a lot of fondness, as I made lifelong friends, gleaned so much knowledge from my brilliant coaches, and made delightfully ill-advised decisions to learn from. Some of my teammates and I loved “puddle jumping” during runs, which mostly involved finding the biggest puddles on rainy routes and seeing how big of a splash we could make. That was the fun part of rainy runs, but we also made poor choices. For example, we wore a lot of cotton, which retains rather than wicks away moisture, causing discomfort in the form of heavy clothing, chills, chafing, and blisters.
My goal with this guide is to set you up for the joy of running in the rain–the puddling jumping, if you will–while helping you avoid the pitfalls and easy mistakes that make wet runs less fun. Below you’ll find gear recommendations and safety strategies to help you get the most out of your training in rainy weather.
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Running in the rain checklist
| GEAR ITEM | PRODUCTS WE LIKE | |
|---|---|---|
| RUNNING SHOES | ||
| Grippy Trail Running shoes | ||
| Salomon Speedcross 6 (men's) | ||
| Scarpa Spin Ultras (women's) | ||
| Grippy Road Running Shoes | ||
| Hoka Challenger 7 (men's) | ||
| Brooks Cascadia 16 (women's) | ||
| Moisture-wicking running socks | ||
| Balega Silver No-Show Socks | ||
| Gaiters | ||
| Kahtoola INSTAgaiter Low Gaiters | ||
| WHAT TO WEAR RUNNING IN THE RAIN |
Footwear for running in the rain
Grippy running shoes
Why you need it:
Good traction on the soles of your shoes is important when conditions are wet and the ground may be slick. Trail running shoes with sizeable lugs and/or a grippy material on the soles, or road running shoes with proper tread (i.e. the tread isn’t so worn down–that’s a sign you need new shoes), are appropriate for running in the rain.
You can opt for waterproof running shoes if you want, but keep in mind they are less breathable. I personally don’t find it necessary to have a waterproof shoe, even for heavy rain, but for cold weather, some folks prefer them.
Our choices:
Trail running traction:
SALOMON SPEEDCROSS 6 (men's)
SCARPA SPIN ULTRAS (women's)
Road running and trail hybrid:
HOKA CHALLENGER 7 (men's)
BROOKS CASCADIA 16 (women's)
Why we like them:
The Salomon Speedcross 6 and Scarpa Spin Ultra trail running shoes won our Best Trail Running Shoes for Traction for men and women, respectively. Both shoes offer excellent traction across any variety of surfaces.
The Hoka Challenger 7 and Brooks Cascadia 16 were our winners for Best Crossover Trail Running Shoes for men and women respectively, as we appreciated both shoes' abilities to handle the switch from trail to pavement well. To learn more, you can see our in-depth review of the Hoka Challenger.
Moisture-wicking running socks
Why you need it:
Regardless of whether you wear regular or waterproof shoes, moisture-wicking socks are perhaps the most important clothing item for running in wet conditions. Socks made of polyester, nylon, merino, and other moisture-wicking materials are ideal–basically, avoid cotton. These materials not only protect your feet from soaking in puddles in your shoes, but they help prevent blisters from friction too. Basically, avoid cotton.
Our choice:
Why we like it:
These socks are made from moisture-wicking materials–nylon, polyester, and elastane–and are wonderfully cushioned and breathable. Treeline Review writer Trey French wrote about the Balegas in his Best Running Socks guide, describing them as comfortable and well-fitting.
Gaiters
Why you need it:
Running gaiters–which weigh less than traditional gaiters, only covering up to the ankle area–may be helpful during heavy rains on flooded or mucky paths. They can prevent even more water from entering your shoes. However, if you’re running in non-waterproof shoes, it frankly doesn’t matter that much–you should expect to still get wet feet. Nevertheless, gaiters help prevent other debris from entering your shoes at the ankle, so if you’re running on a messy trail, for example, gaiters may be a nice addition to your attire.
Our choice:
Why we like it:
These gaiters are lightweight and secure. We appreciate how well they prevent debris from entering the shoe at the ankle. Learn more about why our testers like these and other similar gaiters in our Trail Running Gear List.
What to wear running in the rain
Layering is the key to success when it comes to rainy runs. Even when it’s warm, wet skin can cause chills over the course of a long run. Depending on weather, temperature, and running duration, consider the following for what to wear when it rains.
Moisture-wicking shirt or base layer
Why you need it:
Like with the socks, your clothing should be constructed with moisture-wicking materials, like polyester, nylon, elastane (spandex), merino, etc. These materials wick the moisture off your body so you aren’t progressively getting more drenched, they don’t hold the water and get significantly heavier, and they help prevent friction blisters.
Moisture-wicking clothing is always a good idea, even when it’s not raining, because the same benefits apply to sweat. High school me loved running in cotton t-shirts (because she had so many of them), but rainy runs would have been a lot more comfortable had I followed even just one of the pieces of clothing advice I’m sharing now.
Our choice:
T-shirts
JANJI HELIO TECH TEE (men's)
NATHAN 2.0 DASH SHORT SLEEVE (women's)
Baselayer
Why we like it:
These tops are just a few of our testers’ favorites, primarily for their moisture-wicking abilities, breathability, and comfort.
For warm rain, you can get away with a short sleeve but for cooler temperatures, we recommend a long sleeve. We have several guides to finding the running tops for you, including the Best Running Shirts for Men and Women, and Best Base Layers.
Insulating layer
Why you need it:
If it’s rainy and cold, an insulating layer underneath your rain shell will keep you warm and dry during the run. Insulating layers are designed to help you retain heat. Look for wool, polyester fleece, down, and other warm (and moisture-wicking!) materials, but keep in mind this will make your overall attire less breathable. That is, you’ll stay warm, but airflow will be restricted. Find the balance between staying warm enough, without sweating so much your body gets cold.
Note that a synthetic layer–like a fleece or synthetic insulated jacket or vest–is the best option as it will stay warm when wet. It will also dry more quickly than down. Down may be fine in light rain, especially if it has a good waterproof shell material and you aren't out for long. But generally, stick with synthetic insulation if you can. The older I get–and more difficult it is to get out on a run in cold and rainy weather–the more I’ve become a fan of overdressing just to get out the door. This means I’ll wear more clothes than I’ll need once I warm up, with the understanding I can always shed layers. I’ll often do a small loop by my house or car to get warm, then shed a layer and be on my way. Being extra warm at the start is mentally helpful for tackling the weather. (Side note: this is also a good trick for early morning long runs when you haven’t had a chance to use the restroom before the run and know you’ll need to go a mile in.)
Treeline Review writer Sam Schild recently tested fleece jackets and the Patagonia R1 Air Full Zip was his favorite, including for bad weather. Fleece can be useful for keeping your core warm and fleece keeps you warm, even when wet. The Patagonia R1 breathes particular well for active use. You can read more in our in-depth review on the Patagonia R1 Air Full Zip or in our Best Fleece Jacket guide.
Waterproof running jacket
Why you need it:
Not all waterproof jackets make good running rain jackets.
Waterproof running jackets are designed for movement, making them less cumbersome and more breathable than traditional rain jackets. Venting systems like pit zips increase airflow while ensuring you’ll stay dry. Nevertheless, they won’t be as breathable as a water resistant jacket or windbreaker, since the waterproofing seals out rain and makes true ventilation difficult. This means you may heat up faster in a waterproof running jacket than a non-waterproof jacket, making it a better option for runs in the cold and/or heavy precipitation. Look for a running rain jacket with an adjustable hood.
This running jacket offers superb protection from the rain and good ventilation despite the breathability limitations of a waterproof jacket. This Janji running rain jacket is also more affordable than similar options on the market, like the winner of our men's best rain jacket for running, The North Face Futurelight Lightriser. We tested and loved that jacket, but it is almost at twice the price because it has advanced features like more breathable fabric and taped seams. For more, check out our men’s and women’s guides to the best running jackets. Or if you would prefer a less expensive (but less ventilated) rain jacket, see our guide to the Best Rain Jacket for Hiking.
Running Pants or Tights
Why you need it:
Like with insulating layers, running pants or tights are ideal for rainy runs in the cold, as your legs are likely to get cold and stiff. And as with all running clothes, we recommend moisture-wicking materials, like nylon, polyester, and merino. While your running rain gear likely will not include rain pants, having warm running pants can help you stay warm when wet, even if you won't be able to stay dry.
These tights won Best Reflective Tights in our Best Men’s Running Tights guide for their comfort, warmth, and functional pockets. They’re made of moisture-wicking material, so they’ll do well in wet conditions as well as the dark. The biggest downside is they are expensive, so for more options check out the other tights in the men’s and women’s guides on tights.
Hat with a brim
Why you need it:
Hats with brims keep rain off your face, improving your visibility and enjoyment of the run. Most runners consider a brimmed hat to be an essential piece of running rain gear. It will provide some weather protection, even during torrential rain. I also find hats convenient when you need to wear a headlamp, as I’ve noticed they help the headlamp stay in place better.
Our choice:
Why we like it:
This hat is comfortable, breathable, and moisture-wicking, and won our best overall running hat in our Best Running Hats guide. In addition to being a good hat for its moisture-wicking abilities and comfort, it dries quickly and our tester didn’t experience any strange rubbing during the rain.
Gloves
Why you need it:
If it’s cold, choose gloves made of moisture-wicking materials (basically, avoid cotton). If it’s really wet and cold, and especially if you’re in the Raynaud’s disease club (represent!), you may find gloves limit your circulation, causing coldness, numbness, or even a burning sensation. I’ve found wool mittens to be a game changer for extra cold and/or wet runs. They keep my hands warm and dry without limiting circulation.
The North Face Denali Etip Gloves are our overall top pick for Best Winter Gloves for their warmth, durability, and breathability for high-output activities. The zipper also makes it easier to maneuver around a running watch.
Neck gaiter
Why you need it:
Neck gaiters–commonly called by the brand name Buff–are an all-around efficient running gear choice, as they can serve many purposes. On cold runs, having one around your neck that you can periodically pull up over a cold nose will make you feel warmer and more comfortable. They also work as ear and/or head coverings to protect you from the cold or even sun exposure.
Our choice:
Why we like it:
Buffs serve many purposes–warmth, sun protection, bandana, hairband, helmet liner, and more–and they come in a fun variety of styles. They’re particularly great when you aren’t sure what the weather is going to do, as they can serve a purpose in pretty much any conditions.
Recently, I was descending Mt. Bierstadt in Colorado–which started with flurries (my Buff kept my neck and chin warm), then got warmer but windy (my Buff kept my hair back), then got warm and mild (used the Buff to wipe my sweat and protect my head from the sun). What was even more fun was I was wearing my Appalachian Trail Buff, and someone running up the mountain noticed, stopped, and proudly showed me her same AT Buff. I assume this is how Jeep drivers feel when they see each other.
Safety Gear
Reflective Gear
Why you need it:
Since rainy runs are often accompanied by dark skies, you’ll want to stay visible to drivers and other pedestrians if you're road running. Hi-vis and reflective gear are designed to increase your visibility. Check out our guide to the Best Reflective Gear for Running.
Our choice:
Why we like it:
This reflective vest is lightweight, hi-vis, and reflective, keeping you visible in the dark without feeling cumbersome. We recommend this vest, as well as other reflective clothing items and gear, in our Best Gear for Running in the Dark guide.
Lights and Headlamps
Why you need it:
If it’s dark, wearing lights will help you be visible to drivers. Headlamps also serve this purpose, while helping increase your ability to see your surroundings as well.
Our choice:
Why we like it:
This headlamp is secure, long-lasting, and has a variety of light settings on both the front light and the tail light. Having both the front and back light is a huge safety bonus, as it helps you stay visible to both oncoming traffic and cars coming from behind you. It stays on comfortably while running, and comes with a portable charger. To learn about more of our favorite headlamps, check out our Best (and Brightest) Headlamps guide.
Electronic Protection
Phone case
Why you need it:
If you run with a phone, you’ll definitely want a case that adequately protects it from falls and from moisture, whether that’s from rain or sweat. We recommend storing your phone in a waterproof hand pocket.
Our choice:
Why we like it:
While the phone case you choose of course needs to fit your phone, the OtterBox is a good example of a super-protective case that is waterproof, dust-proof, and withstands drops.
Water resistant GPS watches
Why you need it:
GPS watches not only conveniently track stats for you, but they’re typically waterproof and can easily withstand precipitation.
Our choice:
Why we like it:
The Garmin Forerunner 55 offers plenty of easy-to-use and useful features, and has a water-resistance depth of 50m. We love this watch for its affordability while offering so many great features ideal for running. It’s a great deal. We go into more detail in a full review of the product here.
Water-resistant Headphones
Why you need it:
If you run with headphones, it’s vital for your safety that you can still hear what’s going on around you. Additionally, if you’re running in the rain, you’ll want to be sure your headphones are safe to wear in the rain.
Personally, I’ve always been pretty anti-headphones while running outside. I enjoy taking in the world around me, but mostly it has always felt like a safety issue as a woman running alone, or frankly as a human running around traffic. Nevertheless, I understand why some folks enjoy running with headphones, and simply encourage them to keep safety in mind by wearing headphones that are safe around water/sweat, and that allow you to still hear your surroundings.
Our choice:
Why we like it:
While I personally do not run with headphones, these were our overall winners in our Best Bluetooth and Earbuds for Outdoor Activities guide, and I like the specs. Waterproof, dustproof, durable, and they allow you to still hear what’s going on around you. The ability to maintain situational awareness and stay safe during the rain is huge.
Hydration and Nutrition
Hydration vest or belt
Why you need it:
Hydration vests and belts allow runners to more easily maintain proper fueling and hydration levels during their runs. Even when it’s raining, your hydration and fueling needs do not change, so if you’re running long and/or on trails, this is a good idea to add a way to stay hydrated to your wardrobe.
This was our top overall pick in our Best Running Hydration Vests guide for its storage capacity, durability, breathability, and comfort. It’s a well-designed and crafted hydration vest with plenty of room for bottles, fuel, and any other small things you may need to store. We go into greater detail in our in-depth, long-term review of the Salomon Adv Skin 12 in this single product review.
Electrolytes
Why you need it:
As stated above, your hydration needs don’t change when it rains. Electrolytes–essential minerals like sodium, calcium, potassium, magnesium, and others–improve your hydration and are correlated with fewer muscle cramps. You can replenish electrolytes post-run, or during the run if you’re running long.
Our choice:
Why we like it:
This electrolyte powder earned best overall in our Best Electrolyte Powder guide for being a quality product that is vegan-friendly, free of common allergens, and has a low cost per serving. The taste is good and it mixes easily into water.
Personal Care
Chafing prevention
Why you need it:
Anyone who’s ever finished a run and discovered burning red marks–or even blood–where their body rubbed against itself or clothing knows how deeply unpleasant chaffing can be. Chaffing is caused by friction, and is made worse when your body is wet from rain or sweat. Wearing a product like Body Glide, or even just petroleum jelly, can help limit or prevent chafing.
Well-fitting, moisture-wicking clothing and gear also help with chafing. I learned the hard way a few years ago that I would have benefitted from wearing a tank under my hydration vest rather than just a sports bra (it was 85 degrees with 90% humidity and I couldn’t stand the thought of putting on any more clothing than needed). I spent weeks healing chafing marks where my skin was rubbed so raw it could hardly withstand a slight breeze or a trickle of water in the shower.
Our choice:
Why we like it:
BodyGlide is easy to apply and is non-greasy. It protects your skin from friction and it comes in a small, easy-to-pack vessel. We recommend this product in our Trail Running Gear List guide, if you’re curious to learn more tips for what to pack on a trail run too.
Blister prevention
Why you need it:
Blisters are a common ailment for runners, and the risk of getting some increases during rainy runs due to the friction of wet clothing on the skin. You can prevent blisters by wearing moisture-wicking clothing. You can also lubricate your skin, tape or bandage spots where you typically have issues. Items like gaiters–which keep debris from getting in your running shoe at the ankle–and toe socks might also help.
Our choice:
Why we like it:
Leukotape is a tried-and-true blister prevention product for our testers who both trail run and thru-hike. Applying Leukotape to areas on your skin that are prone to blisters will help reduce friction that causes blisters.
Eye protection
Why you need it:
If your rainy run is accompanied by spurts of sunshine and/or strong winds, eye protection may also be beneficial. Sunglasses can protect your eyes from UV light, and if the winds are blowing debris around, having something over your eyes will help prevent debris from entering and damaging your eyes.
While it's actively raining, getting water drops on sunglasses is not fun. However, I always keep them in a hydration pack if there's any chance the rain might stop in the middle of my run.
Our choice:
Why we like it:
The Tifosi Swank Polarized sunglasses earned our top pick for our Best Running Sunglasses guide because it is lightweight, comfortable, affordable, and even has Rx options available. The hydrophilic nose pad keeps the glasses secure as you sweat or are otherwise wet, which makes them a great option for rainy runs.
Training Tips
Running in the rain can sound like a chore sometimes, especially if you’re not accustomed to it and are struggling with motivation. I wrote Tips for Running in the Rain that provides a more detailed guide for how to safely run in the rain and enjoy yourself. Below is a brief rundown of a few key tips.
Warm-up and cool-down
As you always should, be sure to warm up your muscles prior to a rainy run–active stretching drills, walking and/or light jogging–so you aren’t going into a run with stiff muscles. This is extra important if the temperatures are cold.
Cooling down also assists in your recovery, so it’s a good practice to end your wet weather run with some light jogging or walking. Again, if it’s remotely chilly and you’re wet, you’ll want to take extra care to keep your muscles warm until you can dry off. This will help prevent your muscles from stiffening and help you feel recovered more quickly.
Adapt your training plan
If conditions are bad–e.g., running paths are flooded or slick, rain is accompanied by high winds, a torrential downpour, or the run is in any way dangerous–it’s wise to scale back your expectations for a rainy day. You won’t lose fitness by rearranging your workout plan or running a bit slower or even taking a day off. If you feel remotely skeptical about the conditions and feel you’re at an increased risk for injury should you run in them, it’s probably best to recalibrate and adapt.
Can I still trail run in the rain?
Absolutely! Rainy trail runs are so fun. Just keep in mind, the terrain may be mucky, muddy, slippery, flooded, or even icy. You’ll want to wear the gear mentioned above, and exercise caution to prevent yourself from falling and injuring yourself.
about the Author / Why You Should Trust Us
Becca spent nearly three decades in the Midwest, about 18 years of which was spent as a competitive runner. As anyone who runs or lives or visits or even avoids the Midwest knows, you simply cannot avoid running in the rain–and all its temperaments–while training competitively. From joyful sprinkles, to misty mornings, to torrential downpours, and to ill-advised severe weather runs, Becca has trained through it all. Today, as a more laid-back runner in Colorado, she feels giddy when those afternoon rain storms roll in, and wants to help others find that same joy (and safety!) in rainy runs.
Additionally, Becca ran D1 cross country and track for Indiana University—Purdue University of Indianapolis (IUPUI) and continued racing everything from elite miles to an ultramarathon in her post-collegiate years. She earned a USATF Level 1 certification and coached boys and girls high school cross country and track in Indianapolis for four years. Becca then joined the IUPUI women’s distance coaching staff as a volunteer assistant coach in 2020-2021. She geeks out on trail running, track and field, and cries every time she watches a marathon (they’re just so beautiful!). After notching a few small FKTs under her belt in 2020, she was diagnosed with hip arthritis and now channels her passion for running into coaching, writing, creating training plans for her friends, hiking, and running when her hip allows it.
You can read more of Becca's work at her blog or on her author page.
