Wet Weather Running Tips By Our Expert Running Coach Andy Smith

Local runners are very keen to start training for the Lane Cove Fun Run, which is back in 2022 and they won’t let this rain stop their training! Follow the Lane Cove Fun Run’s Facebook page to keep up to date with details and registration.
ITC was impressed by their dedication, but how do you make sure you safely run in wet weather?
Our resident running expert Andy Smith from North Shore Running and Outdoor Fitness (Running Partner for the Lane Cove Fun Run)has put together some tips to make sure you train safely.

Tip 1 – Do Your Research Before Heading Out

Ensure you check the  Bureau Of Meteorology resources (weather apps and alerts, news reports, radars etc.).  If there is a current severe wet weather, thunderstorm, or flood warning do not go for a run.  Always check the BOM warning site here.

Check the livetraffic page to see if roads are closed.

Do you know a friend who lives near where you plan to run? Give them a call to find out local weather conditions. And of course, look out the window or up in the sky!

Before heading out, make sure someone knows where you are going and when you will be back or run with a friend.

Tip 2 – Wear Clothing That Matches the Conditions

Wear clothing that matches the temperature as well as the adverse weather (e.g. no need to wear a rain jacket when it’s warm as you’ll sweat inside it!)

Wear close-fitting items (e.g. a triathlon suit is a great outfit to swim, ride and run in, so it will also work perfectly for running in the rain!)

Wear headgear such as a cap, sun visor or sweatband as they are a valuable tool to keep the rain out of your eyes.

Think about applying anti-chafing creams before you leave home. In the wet weather, your clothing may rub against your skin more than usual.

Tip 3 – See and Be Seen – Be Visible

Remember, visibility goes both ways.

If you can’t see much at all, other people out in the same conditions most likely cannot see you. This includes pedestrians, dogs, bikes, cars but hopefully not boats!

If conditions are awful, wear a head torch (preferably with a white front and red rear light).

Wear clothing and shoes with reflective strips.

Politely call out to others sharing the same path that you are passing by.

Alternatively (or additionally!), dig through your collection of running gear and find the bright fluorescent outfit that may have been fashionable back in the 1980s but is now highly functional in the fog, mist and rain!

Tip 4 –  Choose Your Route Carefully

Pick a safe and away route from areas that are hazardous or have poor visibility.

Avoid busy roads.

Avoid roads without a footpath.

Do not go near bush tracks, parks or ovals that have excessive standing water with unseen hazards and might be very slippery.

Tip 5 – Wear Shoes With a Good Grip

Wear shoes with a good grip. Shoes with good grip can come in handy when you’re in an area where bitumen or concrete paths have been replaced with fancy glossy paving bricks!

You may be tempted to wear an old pair of shoes to avoid ruining the new pair but remember, a worn sole can lack grip.

When running through a puddle, slow down and make sure your foot lands on solid ground (remember, a puddle could be deeper than you think!)  Sometimes making an effort to avoid a puddle can be your undoing (e.g. tripping on an uneven surface next to the footpath).

If you have a pair of trail running shoes, you can use these for the road as they are designed to provide far more grip than a pair of road running shoes.

Tip 6 – Take Your Run Indoors

As runners, we all embrace the joy of being outdoors, but there are occasions where an indoor running based session can work to your benefit (rain, hail or shine) and

Jump on the treadmill and spice it up with varied speeds and gradients to replicate outdoor running terrain.

Find a running partner to share the indoor time with a run challenge or relay session.

You can also do some exciting indoor running or step drills to achieve the craving for a “runner’s high”.

Other Lane Cove Running Suggestions – When the Sun is Shining

Andy has put together some bush trail runs, hill runs, and stair climbs, all LOCAL.

Top 10 Stair Runs in Lane Cove

Top 10 hills to run in Lane Cove

Top 8 trail runs for more details

Run a Lap of Lane Cove

Lane Cove River Road Rollercoaster

As a bonus, Andy has also put together some local bike-riding routes for you. More details here

Andy is the Running Coach for the North Shore Running and Fitness Group and Personal Trainer at the affiliated Sydney Performance Lab.

Whilst heavily immersed in the running concept of “longer is better”, with numerous marathon, Ironman Triathlon and trail ultramarathon finishes, Andy still thrives on testing his performance with races of any distance and loves to share his passion for running, health and fitness with everyone around him!

Andy is ITC’s running expert and works with North Shore Running and Fitness Group, an ITC business supporter.

Contact Details

Website: nsrunningfitness.com.au
Email: [email protected]
Mobile: 0412 522 047
Facebook: https://www.facebook.com/andrew.smith.395454