Tips for Running in the Rain

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The days are getting wetter and the trees are losing their leaves. A fatal combination! Not only drivers have to watch out, but also runners: The danger of slipping is lurking everywhere. We have some tips for a safe training despite the cold and wet conditions.

Warm-Up
Warm-up exercises are always important, but they’re especially necessary when it’s cold outside. Therefore, the body needs to be warmed up thoroughly to become slowly adjusted to the cold weather.

Clothing
Keep in mind: There’s no bad weather, only wrong clothing! While running in every kind of weather, you need to wear functional clothing. Shirts and sweaters made of cotton are definitely out of place within a jogging outfit, as this material only soaks up liquid and doesn’t transport it. The fluid on the body in combination with cold air can make runners freeze and even cause colds. Functional wear, on the other hand, transports the fluid away from the body.
To thick and warm clothing is also a no go. The practical “onion-principle” is the runner’s perfect answer to cold and rainy days. It just means that you wear several layers of functional clothing on top of each other.
As for the shoes: They should be waterproof and have a rough profile, in order to prevent slipping on the wet ground. Finally, we can recommend thin running gloves, reflectors and a running hat made of functional wear, as particularly fingers, head and ears react sensitively to strong wind during autumn runs.

In case of injuries
If you fall or twist your ankle, you should follow four basic rules.
1. Take a break. Don’t ignore pain in your leg or ankle. Take your time to check how bad the injury is. If everything’s alright, you can still continue running after a short break.
2. Cooling. Especially on cold days, this rule is easy to follow. Snow or wet leaves / grass are a quick alternative when you need to cool off your ankle.
3. Warm-up. If you realise that you shouldn’t continue running, you should hurry to find a warm place, in order to prevent catching a cold.
4. Calm leg. After having returned home, you should calm your leg and go to the doctor if necessary.

Technical equipment
If you like running while listening to music, you should be careful on longer distances. Being in a wet environment for a while can cause MP3 players etc. to get some technical problems. Therefore, it’s better to get a protective cover for it (even if it’s just a little plastic bag from the kitchen ;-)). Also, a supporting running tool for monitoring training efficiency should be at your side while running in autumn. Perfect are easy-to-use running computers, which reliably provide data, such as current and average speed, distance and running time.

(Image: © Gorilla – Fotolia.com)