Tips for Running in the Rain

The weather news draws a sad face among the runners. Most of the runners don't like running in the rain. Just trying to imagine the soggy socks, dirty shoes, flooded and slippery roads makes you cringe. Rain makes it harder to run and it lessens your mileage for the week. The increased possibility for rainy, wet conditions might make most runners take their routine indoors. However, with the right precautions, runners can keep up their outdoor running even on rainy days. They may even find the rain a refreshing change. Here are some tips to get you started:

• Create a natural moisture-wicking layer: Rub a bit of baby oil on your arms and legs to stop the water from sitting on you. This will help the water to rolls off instead.

• Choose your fabrics carefully: It's best to avoid cotton, it just soaks up the water. There are plenty of synthetic tops you can get that don't hold the water.

• Keep your feet dry: If your feet are prone to blisters or feeling cold in the rain, try lambswool socks. Your feet won't stay dry but they will be warm and the socks won't rub. Cotton socks are a no-no. Get yourself some waterproof sneakers. If you don't want to buy a whole new pair, just use an old pair.

• Pop a hat on: Wear a head cover that will keep your head dry. A peaked hat is a good way to keep the water off your face but do buy a lightweight one. Try and look out for a waterproof top that has air vents built into it.

• Don't forget to safeguard your gadgets: If you carry a mobile phone then put it inside something waterproof like a zip food bag to protect it.

• Avoid puddles when possible: Stomping through standing water is fun but that puddle could be deeper than you think and a spraining an ankle is not much fun at all.

• Slow down your pace: When running in the rain you don't feel as hot which might tempt you to run hard. Don't. You drive more cautiously during a down pour. It's good to use the same judgement when running in the rain.

• Do not run fast against the wind: Be aware of how windy weather can affect your running. Slow down when running in a strong wind. You are spending six percent more oxygen than in ordinary conditions. Running slower while against the wind will give you the same benefits as when you run fast during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind to your back and are not fighting to run against it when you are more tired.

• Stay Hydrated: Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.

Run in rains just for the pure enjoyment of it. Everything sounds different in the rain. You will love the sound of rain hitting the canopy of trees. Things even smell different in the rain and they certainly feel different. It's OK to get soaked to the core. If you haven't done it, try it.

Have fun!