[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-en-2026-06-14-8-tips-running-in-rain":3},{"article":4,"alternates":418},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"body":17},"6a2ee69600ac93cebc81ce96","articles:2026-06-14-8-tips-running-in-rain.en.md","\u002Farticles\u002Farticles:2026-06-14-8-tips-running-in-rain.en","8 Tips for Running in the Rain (Without Regretting It)","Mindset, gear, pace, route, recovery: 8 practical tips to turn a rainy run into an epic moment rather than a wet nightmare.","\u002Fimg\u002Frunning-rain.jpg","Training","RunRun","2026-06-14",true,"en","8-conseils-pluie",{"type":18,"children":19},"root",[20,28,34,39,46,59,64,70,82,87,93,98,103,138,155,161,166,194,199,205,217,222,228,233,245,251,256,281,287,292,297,353,357,363,368,381,384,390],{"type":21,"tag":22,"props":23,"children":25},"element","h1",{"id":24},"_8-tips-for-running-in-the-rain-without-regretting-it",[26],{"type":27,"value":8},"text",{"type":21,"tag":29,"props":30,"children":31},"p",{},[32],{"type":27,"value":33},"There are two kinds of runners: those who cancel their run at the first cloud, and those who put on their cap with a smile. To be honest, the second group wasn't born that way — they just learned a few simple rules that change everything.",{"type":21,"tag":29,"props":35,"children":36},{},[37],{"type":27,"value":38},"Running in the rain can be surprisingly enjoyable: fresher air, empty parks, renewed sensations. You just have to avoid the classic traps. Here are 8 concrete, field-tested tips.",{"type":21,"tag":40,"props":41,"children":43},"h2",{"id":42},"_1-decide-before-going-out-not-at-the-window",[44],{"type":27,"value":45},"1. Decide BEFORE going out, not at the window",{"type":21,"tag":29,"props":47,"children":48},{},[49,51,57],{"type":27,"value":50},"The hardest part isn't running in the rain. The hardest part is putting on your shoes when you see the rain. ",{"type":21,"tag":52,"props":53,"children":54},"strong",{},[55],{"type":27,"value":56},"In the morning (or the night before), make your decision based on your training week, not the weather.",{"type":27,"value":58}," Once you're dressed and outside, 90% of runners will tell you: you never regret a rainy run, you always regret the one you canceled.",{"type":21,"tag":29,"props":60,"children":61},{},[62],{"type":27,"value":63},"Mental hack: promise yourself 10 minutes. If after 10 minutes you want to go home, you go home without guilt. You almost never will.",{"type":21,"tag":40,"props":65,"children":67},{"id":66},"_2-the-peaked-cap-the-accessory-that-changes-everything",[68],{"type":27,"value":69},"2. The peaked cap: the accessory that changes everything",{"type":21,"tag":29,"props":71,"children":72},{},[73,75,80],{"type":27,"value":74},"If you only remember one piece of gear from this list: ",{"type":21,"tag":52,"props":76,"children":77},{},[78],{"type":27,"value":79},"the cap",{"type":27,"value":81},". The visor protects your eyes and glasses from the drops, and lets you keep your head up instead of running with your chin in your neck. Bonus: in cold weather, it insulates the skull.",{"type":21,"tag":29,"props":83,"children":84},{},[85],{"type":27,"value":86},"A thin technical beanie works in winter. The point is to have something between water and your eyes.",{"type":21,"tag":40,"props":88,"children":90},{"id":89},"_3-dress-in-layers-not-in-waterproof-armor",[91],{"type":27,"value":92},"3. Dress in layers — not in waterproof armor",{"type":21,"tag":29,"props":94,"children":95},{},[96],{"type":27,"value":97},"Classic mistake: putting on a heavy waterproof shell hoping to stay dry. Result: you sweat inside and end up just as wet as with nothing.",{"type":21,"tag":29,"props":99,"children":100},{},[101],{"type":27,"value":102},"The right approach:",{"type":21,"tag":104,"props":105,"children":106},"ul",{},[107,118,128],{"type":21,"tag":108,"props":109,"children":110},"li",{},[111,116],{"type":21,"tag":52,"props":112,"children":113},{},[114],{"type":27,"value":115},"Technical base layer",{"type":27,"value":117}," (no cotton) or merino wool if it's cool",{"type":21,"tag":108,"props":119,"children":120},{},[121,126],{"type":21,"tag":52,"props":122,"children":123},{},[124],{"type":27,"value":125},"Water-repellent outer layer",{"type":27,"value":127}," (not necessarily waterproof) that breathes",{"type":21,"tag":108,"props":129,"children":130},{},[131,136],{"type":21,"tag":52,"props":132,"children":133},{},[134],{"type":27,"value":135},"Shorts or tights",{"type":27,"value":137}," depending on temperature — skin dries faster than any fabric",{"type":21,"tag":29,"props":139,"children":140},{},[141,143,153],{"type":27,"value":142},"For full gear details, we wrote a complete guide here: ",{"type":21,"tag":52,"props":144,"children":145},{},[146],{"type":21,"tag":147,"props":148,"children":150},"a",{"href":149},"\u002Farticles\u002F2026-01-16-how-to-gear-up-running-in-rain",[151],{"type":27,"value":152},"How to Gear Up for Running in the Rain",{"type":27,"value":154},".",{"type":21,"tag":40,"props":156,"children":158},{"id":157},"_4-anti-chafing-everywhere-really-everywhere",[159],{"type":27,"value":160},"4. Anti-chafing everywhere (really everywhere)",{"type":21,"tag":29,"props":162,"children":163},{},[164],{"type":27,"value":165},"Rain multiplies chafing by ten. Salty sweat + wet fabrics rubbing = guaranteed burns when you get home. Before heading out, generously apply an anti-chafing stick (like Body Glide) or petroleum jelly on:",{"type":21,"tag":104,"props":167,"children":168},{},[169,174,179,184,189],{"type":21,"tag":108,"props":170,"children":171},{},[172],{"type":27,"value":173},"Inner thighs",{"type":21,"tag":108,"props":175,"children":176},{},[177],{"type":27,"value":178},"Nipples (yes, really)",{"type":21,"tag":108,"props":180,"children":181},{},[182],{"type":27,"value":183},"Under arms and armpits",{"type":21,"tag":108,"props":185,"children":186},{},[187],{"type":27,"value":188},"Feet, especially heels and between toes",{"type":21,"tag":108,"props":190,"children":191},{},[192],{"type":27,"value":193},"Waist if you wear a hydration belt",{"type":21,"tag":29,"props":195,"children":196},{},[197],{"type":27,"value":198},"Five seconds of prevention saves you three days of painful showers.",{"type":21,"tag":40,"props":200,"children":202},{"id":201},"_5-slow-down-and-shorten-your-stride",[203],{"type":27,"value":204},"5. Slow down and shorten your stride",{"type":21,"tag":29,"props":206,"children":207},{},[208,210,215],{"type":27,"value":209},"Wet asphalt, fallen leaves, painted crosswalks, manhole covers, cobblestones: in the rain, they're ice rinks. ",{"type":21,"tag":52,"props":211,"children":212},{},[213],{"type":27,"value":214},"Slow your pace by 10 to 15 seconds per kilometer",{"type":27,"value":216}," and shorten your stride. Your foot will land flatter, under your center of gravity — much more stable.",{"type":21,"tag":29,"props":218,"children":219},{},[220],{"type":27,"value":221},"Avoid hard braking on descents, anticipate turns, and forget personal records today. Rain is for easy endurance, not intervals.",{"type":21,"tag":40,"props":223,"children":225},{"id":224},"_6-pick-a-rain-friendly-route",[226],{"type":27,"value":227},"6. Pick a rain-friendly route",{"type":21,"tag":29,"props":229,"children":230},{},[231],{"type":27,"value":232},"Not all routes are equal in a downpour. Avoid: country roads without sidewalks (terrible visibility for cars), dirt paths that turn into mudslides, wooded sections where branches dump water on you.",{"type":21,"tag":29,"props":234,"children":235},{},[236,238,243],{"type":27,"value":237},"The good plan: a route on ",{"type":21,"tag":52,"props":239,"children":240},{},[241],{"type":27,"value":242},"dry asphalt and well-lit",{"type":27,"value":244}," that you know by heart. Ideally short loops near home — if the rain intensifies, you're never far from a warm shower. Urban parks with wide paths are perfect.",{"type":21,"tag":40,"props":246,"children":248},{"id":247},"_7-maximum-visibility-rain-makes-runners-disappear",[249],{"type":27,"value":250},"7. Maximum visibility: rain makes runners disappear",{"type":21,"tag":29,"props":252,"children":253},{},[254],{"type":27,"value":255},"In rain, especially late afternoon or early morning, visibility drops drastically. Drivers have foggy windows, overwhelmed wipers, and you're running in grey or black like half the runners.",{"type":21,"tag":104,"props":257,"children":258},{},[259,271,276],{"type":21,"tag":108,"props":260,"children":261},{},[262,264,269],{"type":27,"value":263},"Go for ",{"type":21,"tag":52,"props":265,"children":266},{},[267],{"type":27,"value":268},"bright colors",{"type":27,"value":270}," or a reflective armband",{"type":21,"tag":108,"props":272,"children":273},{},[274],{"type":27,"value":275},"Activate your watch's light function if you have one",{"type":21,"tag":108,"props":277,"children":278},{},[279],{"type":27,"value":280},"A small headlamp on red blink mode can save a life — yours",{"type":21,"tag":40,"props":282,"children":284},{"id":283},"_8-recovery-the-step-everyone-skips",[285],{"type":27,"value":286},"8. Recovery: the step everyone skips",{"type":21,"tag":29,"props":288,"children":289},{},[290],{"type":27,"value":291},"You're back, soaked, proud of yourself. Classic mistake: drop the bag, fire up Strava, share your run on socials. Meanwhile, your body is cooling down fast.",{"type":21,"tag":29,"props":293,"children":294},{},[295],{"type":27,"value":296},"The right routine, in order:",{"type":21,"tag":298,"props":299,"children":300},"ol",{},[301,311,321,331,348],{"type":21,"tag":108,"props":302,"children":303},{},[304,309],{"type":21,"tag":52,"props":305,"children":306},{},[307],{"type":27,"value":308},"Take off wet clothes immediately",{"type":27,"value":310}," (before even unlocking your phone)",{"type":21,"tag":108,"props":312,"children":313},{},[314,319],{"type":21,"tag":52,"props":315,"children":316},{},[317],{"type":27,"value":318},"Hot shower",{"type":27,"value":320}," right after — not lukewarm, hot",{"type":21,"tag":108,"props":322,"children":323},{},[324,329],{"type":21,"tag":52,"props":325,"children":326},{},[327],{"type":27,"value":328},"Hot drink",{"type":27,"value":330}," (tea, soup, hot chocolate)",{"type":21,"tag":108,"props":332,"children":333},{},[334,339,341,346],{"type":21,"tag":52,"props":335,"children":336},{},[337],{"type":27,"value":338},"Dry your shoes smartly",{"type":27,"value":340},": remove the insole, stuff them with newspaper changed every 2 hours. ",{"type":21,"tag":52,"props":342,"children":343},{},[344],{"type":27,"value":345},"Never on a radiator",{"type":27,"value":347}," — heat softens the glue and warps the foam",{"type":21,"tag":108,"props":349,"children":350},{},[351],{"type":27,"value":352},"Next day, check that your jacket has dried inside before putting it away",{"type":21,"tag":354,"props":355,"children":356},"hr",{},[],{"type":21,"tag":40,"props":358,"children":360},{"id":359},"summary",[361],{"type":27,"value":362},"Summary",{"type":21,"tag":29,"props":364,"children":365},{},[366],{"type":27,"value":367},"Running in the rain isn't complicated: decide fast, gear up smart (cap + breathable layers), protect your skin, slow your pace, choose a safe and visible route, and nail your recovery. The rest is bonus — and often the best runs of your season.",{"type":21,"tag":29,"props":369,"children":370},{},[371,373,379],{"type":27,"value":372},"As the Scandinavians say: ",{"type":21,"tag":374,"props":375,"children":376},"em",{},[377],{"type":27,"value":378},"there is no bad weather, only bad clothing",{"type":27,"value":380},". 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