It is important to be clear and point out that safety should always come first, despite the rain and cold, you just have to do sports outdoors with a little more attention, and also be aware that there are risks. But if we keep them in mind and equip ourselves for them, there is no problem.
Use the right equipment
You cannot do sports with any clothes, it must be synthetic fabric so that it does not absorb water in case of rain. It’s the only way to stay dry and light. Cotton fabrics are not the best for running or cycling, as they trap sweat and, in case of rain, they will also absorb drops and you will end up completely wet.
Even if it is a garment that you are going to wear when it rains, in this case you should avoid wearing totally waterproof clothing, And the reason is very simple: can create a greenhouse effect that will make you sweat more than you should. If you want to avoid getting wet, choose waterproof clothing that is breathable.
Maintain body temperature
We should not confuse waterproof clothing with thermal clothing. They are different concepts and thermal clothing will not help unless it is very cold, in case of rain. In this sense, it is important to be aware of the risk of hypothermia on very long excursions. Therefore, we must try to maintain our body temperature with the right clothes and accessories and dress in layers.
Warm up and recovery
If you’re going out in the rain, you better warm under a covered area where you won’t get wet. If you can’t do it, you’ll have to warm up at home and go straight for a run. It’s always better to get wet after warming up, as you only have to maintain body heat.
If the rain surprises you in the middle of training, and you are well equipped, don’t worry. Then you will have warmed up enough And you won’t be affected so much by temperature change and environmental conditions.
In both cases, the recovery should always be done under cover. If you can, slow down to an easy jog and finally do the stretches indoors or when you get home. This will keep your body warm for as long as possible before cooling down.
Reduce speed and intensity when it rains
On a rainy day, you shouldn’t go for a run/walk like a normal training day. In these cases, it is important to adapt and modify your running/walking technique to the weather conditions to increase stability and safety. The ideal in these cases will be run medium distances with small changes of pace.
Depending on the intensity of the rain, you will have to reduce the pace of your run/walk and even the length of your stride to a greater or lesser extent. Hands must be free of material during exercise. The reason is simple: if you slip on wet ground and fall, you need your arms to react, support you and reduce the severity of the impact.
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What you should not reduce is the hydration. Just because you run at a lower intensity doesn’t mean you don’t need to drink. Keep in mind that you will continue to sweat as much or more and you will need to regain strength, especially if the race / march is long. For your safety, you should also bring reflectors on clothing or footwear, depending on the intensity of the rain or fog.
if it goes in bicycleIn addition to all the precautions already mentioned, you must lower tire pressure when it rainsas this gives you more grip and less chance of skidding, and the use of front and rear lights is essential.
Don’t lose motivation and keep moving forward
If you go running in the rain, you will get wet, so it is best to get used to it as soon as possible. The first 15 or 20 minutes can be uncomfortable, but then you get used to it and adapt to the conditions. You may even find it a fun experience and enjoy the beauty of the landscape and the smell of wet earth.
You won’t catch a cold from exercising in the rain as long as you follow these tips. It has been shown that exercise increases our defenses, so the body will be better prepared to fight against diseases.
When you get home after a rainy session, you should do the indoor stretches. Right after you have to remove all wet or damp clothing and take a hot shower. This way you will fully recover body heat and avoid getting cold.