People who go running have been seen to pay attention to their weather app on their mobile phones just as much, if not more than, they check their e-mail or most beloved online network in the days right before a major competition.
What’s the weather going to be on race day? Will the conditions on race day be ideal for setting a new personal best, or will it be very hot and humid? Or, perhaps worse, will you race in the rain?
Some runners enjoy a race more in rainy conditions as opposed to a hot day, but other can think of nothing worse than running a full or half marathon in the rain.
No matter where your opinion lies, the good news is that there are guidelines you can use to make running in the rain a more pleasant experience, or at the very least, less unpleasant.
We have not been able to manipulate the weather in any way yet, but we can regulate our response to it and make the most of being outside in rain by, for example, running a race in it.
What To Wear When Running A Race In The Rain
There are two types of conditions you could encounter if you are racing in the rain: when it is raining warmly, or when it is raining coldly.
If a poll was taken, the vast amount of runners likely would choose running a race in the rain on a temperate day over participating in a race in chilly rain.
It can be somewhat refreshing to jog in the rain during a warm day, but if the weather is cold and precipitation is present, you are at risk for hypothermia unless you’re appropriately clothed.
It is natural to want to put on lots of clothes when it is cold and wet, but this can sometimes cause you to get too warm while you are running.
Clothes that are water-resistant or waterproof, like rain jackets and rain pants, generally do not allow air to pass through them very well.
Instead of allowing you to cool off, the clothes keep you warm, causing you to be saturated with raindrops on the exterior and perspiration on the interior. Your clothing will be a soggy, heavy, hot mess.
Put on several layers of clothes that absorb sweat, which you can take off as needed when the race starts and you start to get warm.
When the temperature and weather are very unfavorable, it is wise to invest in a waterproof shell, but be careful to not add too many layers of clothing beneath.
It is significant to point out that when competing in a half marathon while it is raining, or any race in general, you should attach your identification badge to your trousers or leggings, not your shirt.
You should consider taking off some of your garments in the middle of the competition, so you don’t have to stress about reattaching your bib.
Instead of wearing a rain jacket when running a race in warm rain, perhaps a lightweight singlet is a better option.
If it’s warmer than 65 degrees Fahrenheit (18 degrees Celsius), it may be too hot to wear the rain jacket when running the race as it could cause you to become overly warm.
Instead, wear a light singlet and arm sleeves.
Before the race, you might feel a little chilly and uncomfortable, but you will soon get used to the temperature and be thankful that you are not wearing a heavy raincoat that keeps the heat in.
Begin the race in dryness with an economical, disposable rain protectant that you can toss in the waste bin when the starting signal is done.
Tips For How To Race In The Rain
1. Accessorize Smartly
When you are competing in a race in bad weather, selecting your accessories can be almost as critical as deciding on which garments to wear.
Using items such as gloves, arm sleeves, an ear warmer, and a buff can be a good option to protect and keep warm those areas of skin that are more exposed while avoiding too much perspiration.
You can put things in or take things out of your pockets depending on how hot or cold it is.
2. Wear a Cap
A cap or visor is a great way to protect your face and keep rain out of your eyes when competing in a race whether it is warm or cold.
This helps to stop the inclination to keep your head tucked down and stare directly at the ground when running in the rain in an attempt to keep the rain away from your eyes.
Having correct running form means having your back in the normal position, with your eyes looking forward.
When the temperature is sky high, you should consider wearing a visor – this way, you permit your head to stay quite open and can still get rid of additional heat.
3. Use Body Glide
Even if chafing isn’t a common occurrence for you, you don’t want to experience painful skin friction on the day of the race. Running a race in rainy weather is already difficult, but it is even more challenging when your skin is on fire.
When you take a jog during the precipitation, the garments you’re wearing may become pasted to your body, resulting in harsh irritation due to the rubbing of your skin and the fabric.
Apply Body Glide, Vaseline, or other anti-friction creams to delicate places such as your armpits, where your bra straps lie, and the area between your toes and inner thighs.
4. Don’t Forget Your Nutrition
If you are participating in a marathon while it is raining, you cannot ignore your nutrition and water consumption scheme.
It’s common not to desire to eat or drink as much when running in wet conditions, so it’s important to deliberately and attentively plan your nutrition during the race.
Keep up with your energy supply and perform the same plan even though it is raining, as your body still requires fluids and energy.
5. Stay Dry Before the Race
Runners who are trying to learn how to race in the rain frequently just think of the moment the gun fires, but it is vital to consider the pre-race experience in wet weather too.
If you don’t manage to keep yourself dry, not only will you feel uncomfortable and lack enthusiasm to go for a jog, but you could also become too cold and stiff.
Avoid getting wet as much as you can—inside or in your vehicle.
Put on completely rainproof garments and take an umbrella with you while getting your race bib.
Other Tips for How to Run a Race in Bad Weather
6. Control what you can control.
Realizing what can be managed and what can not be controlled is the key to succeeding in running and life. Do not expend vitality being anxious about things that you can’t control, such as the climate. Instead, relinquish that grip and adapt.
Coach Laura Norris, who has provided coaching to hundreds of athletes, states this to her trainees. She instructs them to concentrate on what is within their management, such as the clothes they select, their diet, how hard they are willing to work, and their demeanor.
In the event of rain, you might want to wear a hat or put some extra lubricant on yourself, for instance. If the weather is hot, it might be necessary to include additional electrolyte-rich drinks into your nutrition plan. If the weather is mild, you will have to put in less exertion. In the event that the conditions are not ideal for achieving a personal best, it is essential to alter your outlook. Keep your eyes on the prize and enjoy the journey; have a good time and be proud of yourself.
Remind yourself that all the hard work you put in was not just for this one instant. It entailed a lot of advantages–self-improvement, befriending, opting for a healthier lifestyle, and in the case of mothers who run, inculcating beneficial habits in their offspring.
7. Adjust your effort.
Neely Gracey, who is an experienced running coach, former professional runner, and multiple-time Olympic Trials Qualifier, emphasizes that regulating effort is crucial.
Gracey promotes giving your best effort for the day, no matter what the conditions are. As a professional racer, she has come to terms with the fact that certain elements can’t be managed and will potentially affect how she performs in a race. We might be experiencing illness, dealing with an injury, or competing in a marathon in inclement weather. Put all of your effort into that particular day, depending on what the conditions are.
This means that you should adapt your level of exertion instead of concentrating on how fast you are going in foul weather conditions. It is unreasonable to think that you can keep the pace you had planned for a marathon race if you are running against a 50 mph headwind. If the intensity of this run reaches a level of 6 on a scale from 1 to 10, maintain that level of intensity no matter what your Garmin watch indicates.
Do regular body scans to see how you’re feeling. If you start to feel your legs burning during a marathon and you still have 16 miles to run, then it’s a good idea to take it easy and slow down.
Gracey suggests that you should not let outside influences that you cannot control disturb you. Keep calm and concentrate on the speed that is comfortable. Don’t overthink times and how that may reflect fitness.”
She remarks that the Boston 2018 and Chicago 2021 marathons demonstrated that you can be successful even in unfavorable conditions, both extreme heat and cold, if you don’t overexert yourself.
8. Have more than one goal.
Elisabeth Scott, a trainer of runners and presenter of the Running Explained podcast, asks her athletes to identify various levels of desired running speeds–such as a top-level aim, a secondary target, and a minimum plan. This enables athletes to modify their competition plans based on the situation of the day, for example if they are feeling sick, hurt, or have to contend with disagreeable climate.
The range is from conservative to aggressive. I appreciate this plan because most of us tend to choose the aggressive pace plan since it will bring us a record time.
Scott and Norris both suggest that their athletes go into a race with a restrained pace, regardless of the weather conditions, and then quicken the speed if they are feeling well.
When the weather is unpleasant, we usually take a more cautious approach and scrap our ambitious aims completely, focusing on the techniques involved (fueling, drinking fluid, and maintaining self-control) to complete the race competently.
9. Compartmentalize.
Gracey also recommends compartmentalizing on race day. That signifies, if anything unfortunate occurs, confront it and carry on. Move your attention to what is working out well.
For instance, if you’re jogging in a strong breeze, don’t worry too much about how lengthy your mile split took. Lower your gaze, keep going, and then proceed.
If you are dripping wet and freezing after having run in the rain, concentrate on how the rest of your body is feeling or look at it from a different perspective and be thankful that you are not too hot.
Dividing into sections is an incredible approach to addressing barriers that are encountered in running and life. Don’t continue to stress about what went wrong. Concentrate on the positives and how awesome you’re doing in spite of difficulties such as running in inhospitable conditions.
10. Change your metrics.
In a discussion on The Passionate Runner podcast, Claire Bartholic, an accomplished running coach and the host of The Planted Runner, compared maintaining goals to gripping a bar of soap. If you hold on too tightly, there is a chance that it will get away from you.
What greater challenge to overcome than competing in a race in harsh weather? She says:
Your ability to overcome difficulties is what determines your success in both marathon running and life. How will you rise? What will it take for you to reach the end line with a grin? Everyone participating in the race will experience the same meteorological conditions and all finishers would be quicker if the weather was just right. Demonstrate your satisfaction with what you have achieved regardless of the hurdles you faced.
Running is a reminder that there is much more to life than just the numbers on the clock. Don’t let one particular measurement prevent you from taking advantage of all the things this has offered you. That’s not what it is about!
Take a step back and consider the entire situation—for yourself, your existence, your well-being, and those you care about—and that you and all the other competitors are united in this. You are putting in a considerable amount of effort by competing in a race that is being done in troublesome weather, use that momentum to motivate you and be proud of your accomplishments.
11. Don’t forget to smile.
Evidence from science has demonstrated that having a smile on your face helps make the task seem easier and will raise your spirits. When you find yourself getting overwhelmed with negative thoughts, try to put a smile on your face. Say something friendly to a fellow racer. Offer your gratitude to those who are rooting for you, or just think of something humorous.
Smiling serves as an indication that we decide to run regardless of the weather condition. We do this for fun—because we love it.
No matter what ethnicity, we are going to be uncomfortable. We are going to feel pain. Embrace it. We don’t grow in our comfort zone. That’s what happens when circumstances become difficult and we exceed what we believed ourselves capable of.
Leave a Reply