RUNNING IN THE RAIN
Prepare & enjoy yourself!

Don’t worry, you won’t melt. Running in the rain can be quite enjoyable if you’re prepared for the conditions and bring the right attitude. Remember when you were a little kid and your parents had to force you to come in because it was raining? That’s because it’s OK to have fun when there’s a little weather!

Remember, rain typically comes in spurts, so even if the skies really open up, the ‘pounding’ will likely pass in relatively short order. I’ve often had runs that started out in miserable, rainy conditions, then cleared up into truly spectacular skies and cool, clean, crisp air! There are only a few things you need to remember when running in the rain:

WHAT TO WEAR

Think artificial materials. You want materials which don’t retain much water (polypro, dri-fit, nylon, etc.). You want the water to roll off of you from head to toe:

§ HEAD: Wear a HAT! This is VERY important, as you actually lose a majority of your body heat through your head. Keep your hat on the whole time to keep that layer of warmth intact even if you get wet.

§ UPPER BODY: Think layers! Depending on how cold it is and how well you tolerate cold, wear at least one base layer and one outer layer:

Base Layer (1): Thin, long sleeve shirt — a long sleeve, breathable shirt. Patagonia’s thin weight Capilene (available at REI, A16, etc.) is my favorite, but Nike Dri-Fit, or simple CoolMax are also fine. Only if the expected weather is COLD (under 60f° or if you’re a cold wuss) will you likely need a long-sleeve base layer.

Base Layer (2): CoolMax or similar—your TNT singlet or shirt.

Outer Layer (3): A VERY lightweight and breathable windbreaker. My favorite brand is Helly Hansen, but there are tons of great jackets out there. Get water-resistant material with ventilation flaps across the back of the jacket. DO NOT get waterproof wear, which doesn’t breathe well at all.

Outer Layer (4): a TRASH BAG or lightweight PONCHO. Your top layer. Don’t throw it away if the clouds clear up…stuff it in your jacket pocket or your running pack in case the skies open up again.

§ LOWER BODY: Most people are fine wearing their usual running shorts. If you prefer tights, that’s fine, as long as they are not cotton-based. Wind pants (warm-ups of a wind breaker material) are also fine if you’re sensitive. Look at Target or Ross for cheapies, which are fine.

§ HANDS: Gloves are optional, again, for those who are sensitive. Ski glove liners are a great option, as they’re designed to keep water away. (Sport Chalet, A16, REI)

§ SOCKS: No cotton! Since you’re a lot more likely to get your feet wetter than usual, you may blister more in the rain than on a dry day. Make sure you’re using a coolmax or other moisture-wicking material sock.

ON THE COURSE

§ Race Debris — at the start of a race, there’ll be lots of trash bags, etc., and the rain makes the whole surface that much more slippery.

§ Oil — on the road, keep an eye out for oil spots, which appear as translucent, variegated patches of color on the ground. Be especially aware around gas stations & other high traffic areas (e.g., near driveways).

§ Manhole covers, metal grates, & plastic drain covers — all slippery little buggers. Stay away from them.

§ Pavers and decorative tile — some commercial buildings will have decorative tile in front of their buildings. This stuff is notoriously slippery, so watch out.

§ Gutters — wherever water runs, algae tends to gather. Again, very slippery!

If you keep a few things in mind, you’ll be fine:

§ Avoid the puddles…try to step on the driest spot.

§ Stay toward the center of the road…water runs down to each side, and the centerline is the driest. Plus, there’s minimal oil runoff because cars don’t go over it.

§ Keep your stride short (keeps your from sliding with your front leg fully-extended).

COMMON SENSE

Don’t let yourself get too cold! Monitor your condition as you go:

YOU’RE OK

You’re still OK if you have any of these symptoms:

§ A little stiffness and or numbness in your fingers and/or toes

§ An occasional shiver that you can recover from

YOU’RE NOT OK

The biggest danger in running in the cold for an extended time is hypothermia (a significant drop in core body temperature). You need to take care of youself if you have any of these symptoms:

Uncontrollable shivering / severe body chills / teeth chattering

Headache

Severe skin discoloration (e.g., pink is OK, reddish is marginal, blue is not good)

Disorientation

§ If you’re between aid stations, duck into a FAST FOOD restaurant, grocery store, coffee stand. Wrap up and drink warm fluids (coffee, hot chocolate, etc.). Stand near a heater if you can find one.

§ Let another teammate know if you step off the course into a business, so they can notify aid station personnel and TNT staff.

§ If symptoms persist, get to a medical station ASAP so they can evaluate you.