What to Wear Running in the Rain
Dress for the temperature first; our guide to what to wear running today covers that. Then add what the rain changes, reading the table by the coolest temperature you'll see before you finish.
| Rain temperature | What to wear for the rain |
|---|---|
| Warm, about 70°F and up | No jacket. A brimmed cap keeps rain out of your eyes and off your glasses. |
| Mild, about 60 to 69°F | A light wind- and water-resistant jacket, plus the cap. |
| Cool or cold, below about 60°F | A breathable waterproof jacket, or the most water-resistant jacket you own. A cap, or an ear band or beanie when your ears need warmth. |
In any rain, your usual shoes work if the tread still grips. Expect wet feet: soaked socks can chafe into blisters, so wear quick-drying, non-cotton ones.[1]
Under the jacket, synthetic or wool beats cotton, which stays heavy and cold once it's wet.[1] Rain pants are rarely worth it; save them for a cold downpour.
Wet fabric chafes more, so put anti-chafe balm or petroleum jelly wherever fabric or straps rub.[2]
When You Need a Rain Jacket
A jacket keeps rain out, but it also holds sweat in. On a warm run you'd be damp inside it anyway, so in warm rain, skip it and accept getting wet.[3][4]
Cool rain is different. Wet clothes pull heat from you much faster than dry ones, and wind adds to it.[5] There, a waterproof jacket keeps the layers under it dry. If you don't own one, the most water-resistant jacket you have still helps.
In mild rain, the light jacket is enough. For walk breaks and adjusting layers as you warm up, see our guide to running in the cold.
When Rain Starts or Stops Partway Through
- Dry now, rain later: Dress for the rain you'll meet, not the dry start. If rain is likely before you finish, wear the jacket for it.
- Raining now, stopping soon: Once it stops, the jacket's job is done, so pick one you can open.
- Raining the whole way: Dress by the table. In warm rain, stop trying to stay dry; in cold rain, the jacket is what keeps the layers under it warm.
Deciding whether to wait for it to pass? Our guide to the best time to run today helps you compare.
Let RunOutNow Check When the Rain Arrives
RunOutNow reads the whole 1-, 2-, or 3-hour window you'll be outside:
- When it starts: It says roughly when rain should arrive, such as "in ~2 hr."
- How long it lasts: If it's already raining, it shows about how long is left, such as "~1 hr remaining."
- What to wear: If rain is likely at any point in the window, the outfit covers it, from a cap in warm rain to a breathable waterproof jacket when it's cold. A thunderstorm gets a warning instead.
Current weather and outfit advice work without an account.
Once You're Wet
Once your shoes are soaked, stop dodging puddles.
Painted lines and wet leaves get slick,[6][1] and so do manhole covers. Shorten your stride on turns and downhill.
In warm rain, being soaked changes nothing, so carry on. In cold rain, a loop that passes your door lets you add or drop a lap once you know how the rain feels.
After the run, change out of wet clothes soon; you cool off fast once you stop. For your shoes, pull the insoles, stuff them with newspaper, and skip the dryer.[1]
Is It Bad to Run in the Rain?
No. Run in any rain, wind, or cold unless the temperature is below −13°F (−25°C), the wind is strong enough to knock you off your feet, or the rain has left no solid ground to run on.
RunOutNow does not guarantee safety. Check the tips in the app before you go out, then use your own judgment and common sense. The app's own timed warnings, such as thunderstorms or freezing rain, are among those tips.
Common Questions
Can you get sick from running in the rain?
No. Being wet makes you cold, but colds come from viruses, not from the rain.[7]
Is running in the rain good for you?
It's the same run on a wetter day. Steady rain can mean cooler air and a break from humidity.[6]
Do I need waterproof running shoes?
Not usually. Your feet will get wet either way. Waterproof shoes help most in slush.
Do I need special rain gear?
No. A cap or ear band and non-cotton socks cover most rain. A waterproof jacket helps most on long, cold runs; until you have one, wear your most water-resistant jacket.
Your next step: Next time rain is likely, check the temperature, add a jacket only below about 70°F, wear a cap (an ear band when it's cold), and open RunOutNow to see when rain reaches your window.