When the skies open, most people evacuate. But some people run for fun.
Whether it’s jogging, hiking, or strength training, the benefits of exercising in the rain often outweigh the hassles if you’re strategic about both your exercise and your mindset, experts say.
Trisha Steidl, running coach for Olympic candidates in Washington state and president of the Seattle Running Club, said learning how to overcome mental and physical obstacles is key to athletic training. She says, “Going out in uncomfortable situations is a great way to make discomfort comfortable.”
Whether you’re interested in training in the rain or want to stick to an outdoor training plan regardless of the weather forecast, here’s why and how to exercise in the rain.
Why it’s good to train even in the rain
Although there aren’t many scientific studies specific to exercising in the rain, experts say it can be assumed that there are some benefits. First, navigating slippery roads requires agility and concentration, and requires building strength and balance in muscles you don’t normally use, said Ben Huang, a physical therapist in San Diego. rattle (Walking quickly with a weighted pack on his back) In the rain.
“It’s not a controlled environment, so you can prepare for other physical challenges than just training in the gym,” he says.
It’s also important to exercise with others in inclement weather. A great way to bondsaid Ben Delaney, director of training programs for the New York Roadrunners.
Dr. Cindy Lin, a sports medicine professor at the University of Washington Medical Center, said exercising in the rain does not increase your chances of catching a cold. evidence Rainy or not, moderate-intensity exercise boosts your immune system. ”
How to get the most out of it
Wear the correct gear.
Experts advise dressing in layers to keep you warm and dry. “Start with a base layer of moisture-wicking fabric to help evaporate sweat,” says Jillian Sestoso, outdoor expedition director at Outsiders, a social club in New York that offers activities such as group hikes and runs. talk. “My favorite base layer year-round is merino wool,” she said.
On top of that, layer an outer layer with a water-repellent finish. A hooded jacket is ideal. Rex Overholt, REI’s senior outerwear designer, said the key is to find clothing that protects from external moisture (rain) while allowing sweat to escape from your body.
For easy hikes where rain is a bigger problem than sweat, a three-layer, breathable rain jacket may be most comfortable, he adds.
If you are doing more strenuous exercise, it is better to wear a lighter outer layer. A simple water-resistant windbreaker is fine too. “Even if you’re wearing the best Gore-Tex rain jacket, if you sweat a lot inside the rain jacket, it’s going to be pretty bad,” Overholt said. One of the most effective features for staying cool are the pit zips, or zippers, located under the armpits.
Wear a brimmed hat to keep water out of your eyes and brightly colored reflective clothing to help drivers see you.
Delaney says choose shoes with textured soles for added traction and avoid shoes with worn soles that can cause slipping. (He suggested stuffing it with newspaper to prevent dryness after exercise.)
Some experts recommend waterproof shoes, while others say water can easily collect in shoes. All the experts agreed that merino wool socks are the best way to keep your feet warm and comfortable.
Exercising in the rain can increase your risk of chafing, so experts recommend covering sensitive areas of your body (like your thighs) and fabric (like your heels) with a balm like Bodyglide before heading out. is recommended.
Take advantage of your surroundings.
Experts advised abandoning city streets and building parks if possible. “Trees are nature’s umbrellas,” Sestoso said.
Try to train on paved surfaces and avoid quick movements on slippery grass, mud, and fallen leaves. And think of puddles as natural obstacle courses. Moving around puddles “improve your balance, improve your agility, and really work on some of your fast-twitch muscles,” Dr. Huang said.
Don’t forget to stay hydrated.
Nnamdi Nelson, an exercise physiologist at NYU Langone’s Sports Performance Center, says even if you’re soaking wet, you still need to rehydrate to replace the water your body is losing.
“When it’s raining outside, it’s much more difficult to assess how much sweat you’re producing,” says Nelson. Just like in dry weather, be sure to drink water before, during and after your workout, he said. (but don’t overdo it. )
Know when to head indoors.
“Stay indoors if there is a high risk of thunderstorms or lighting, or if there is strong winds that could bring down power lines or tree branches,” Sestoso said. She also recommended keeping a towel and dry change of clothes in her car to keep her warm after a rainy adventure.
