There are two kinds of runners: the ones who check the forecast, see rain and stay in, and the ones who see rain and get a little bit excited. If you live with the second kind, you already know the sound of wet shoes being stuffed with newspaper by the front door. Here is how to dress so a rainy run is fun instead of soggy.
Updated October 2026
Quick answer
In the rain, wear the same clothes you would for that temperature, plus a brimmed cap to keep water out of your eyes. Add a light rain shell in cold rain, roughly under 50°F, or when it is windy. Skip the shell in warm rain. Wear thin non-cotton socks, use anti-chafe balm, and have dry clothes waiting.
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See hats, socks and towelsShell or no shell?
A rain shell keeps rain and wind off, but it also keeps heat and sweat in. In warm rain, most runners are happier without one: you will get wet either way, and wet is fine when it is warm. In cold rain, especially in the 30s and 40s, a light shell helps a lot, because wet plus cold plus wind is a hard combination. Our tool adds a rain shell or a brimmed cap when the chance of rain is 50% or higher.
Head to toe in the rain
- Head: a cap with a brim. It is the single most useful rain item, since it keeps water out of your eyes. In cold rain, an ear band over it.
- Top: whatever the temperature calls for. A light shell on top in cold rain.
- Hands: light gloves in cold rain. They will get wet, but wet gloves are still warmer than bare hands.
- Legs: shorts in most rain. Wet tights get heavy, so many runners wear shorts unless it is cold.
- Socks: thin, non-cotton socks. Cotton soaks up water and causes blisters.
- Shoes: shoes with good grip. Wet leaves, painted lines and metal covers get slippery.
- Extras: anti-chafe balm, a zip bag for your phone, and lights and reflective gear, since rain makes everything darker.
Cold rain vs warm rain
Warm rain (60°F and up): tee or singlet, shorts, a cap, no shell. Honestly, it can be lovely.
Cool rain (50s): tee and shorts plus a cap. A light long sleeve or shell if it is windy.
Cold rain (30s and 40s): long sleeve, light shell, cap, gloves and an ear band. Shorter runs and routes close to home. This is the rain that gets people cold quickly, so get inside and dry soon after you finish.
Easy run vs workout or race
On an easy run, pick a loop so you can cut it short if the rain gets heavy. For a workout or race, wear a throwaway poncho or trash bag over your kit at the start, and take it off right before you run. Retie your shoes snugly, since wet laces loosen.
Anti-chafe and shoes
Rain makes clothes rub more. Put anti-chafe balm on the usual spots before you go: underarms, thighs, sports bra or waistband lines, and feet. After the run, loosen the laces, take out the insoles and stuff the shoes with newspaper. Let them dry away from direct heat. If you run in the rain a lot, a second pair helps.
Common mistakes in the rain
- A heavy jacket in warm rain. You will be wet from the inside instead of the outside.
- Cotton socks. Blister city.
- Skipping the cap. Rain in your eyes for an hour is no fun.
- Standing around wet. Get into dry clothes as soon as you stop, especially in cold rain.
- Running in a thunderstorm. If there is thunder or lightning, go inside and wait it out.
If you run cold or run hot
Run cold: a shell and gloves in rain below 50°F, and a dry hat in your pocket or car. Run hot: a cap and shorts, and you may be happiest without a shell unless it is truly cold.
For spectators and family
Rainy race days are hardest on the people standing still. Wear a rain jacket with a hood, warm layers under it, a hat and gloves if it is cold, and boots that keep your feet dry. An umbrella is great, but close it near a crowded course so nobody gets poked. Pack a bag with a towel, dry socks, a dry shirt and a warm layer for the runner, plus a plastic bag for their wet clothes. Kids do better in rain pants and with a dry backup outfit in the car.
A general note: clothing advice is a guide, not a rule, because people vary a lot. Use this as a starting point and adjust to how you feel after the first mile.
Check your exact forecast: our free What to Wear Running tool.
For the dry clothes bag and the small stuff, see tote bags and hats, socks and towels.
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See all gifts for runnersFAQ
Should I wear a rain jacket when running?
In cold rain, a light shell helps. In warm rain, most runners skip it, since it traps heat and you get wet either way.
What socks are best for running in the rain?
Thin, non-cotton running socks. Cotton holds water and leads to blisters.
Is running in the rain bad for you?
For most people, running in rain is fine with the right clothes and good footing. Avoid running in thunderstorms, and get dry and warm quickly after a cold rain run.
How do I dry my running shoes after a rainy run?
Loosen the laces, take out the insoles and stuff the shoes with newspaper. Let them dry away from direct heat.
