Serious runners don't let anything get in the way of their training – especially not a measly rainstorm. Running in the rain can even be enjoyable. The trickling water keeps you cool and refreshed, allowing you to power through your workout. There is one part of your body, however, that may not be so happy about running in the rain: your feet. Wet weather leaves your feet susceptible to blisters, can irritate or perpetuate the development of athlete's foot, and can make slipping injuries more likely. Follow these tips to keep your feet safe when running in the rain.
Choose shoes with plenty of traction.
This is not the day to put on your minimalist racing flats. Donning a worn out pair of old, worn out running shoes is also tempting, since you don't want to ruin your new ones by getting them wet. However, old, worn shoes tend to have old, worn soles, which leave you prone to slipping on wet surfaces. Make sure the shoes you wear have plenty of traction, or you might end up nursing a broken ankle instead of training hard over the next few weeks.
Wear moisture wicking socks.
Many popular running brands offer socks made specifically for wet conditions. If you don't have a pair of these, visit your local running store and invest in a pair or two today. The few dollars spent on moisture-wicking socks will save you from countless blisters in the months or years to come.
Change your socks every couple of miles if doing a long run.
If you're running for more than about 30 minutes, you'll want to plan a sock change approximately every half hour during your run. If you have more than one pair of running shoes, you can change your shoes, too. Changing your socks not only keeps your feet a little drier, but also helps keep the bacterial and fungal counts down inside your shoes. This is especially important if you're prone to athlete's foot. It's also essential if you have any open blisters or sores on your feet, since bacteria love moisture and may replicate inside your shoes, leading to an infection in your blisters.
Wash your feet immediately after your run.
Don't lounge around in your wet socks for hours. Strip your shoes and socks off and wash your feet, if not your whole body, immediately when you get back from your run. Again, this will help prevent athlete's foot and bacterial infections. If you developed blisters, you can puncture them with a needle after washing your feet thoroughly. Make sure you apply an antibiotic ointment after popping the blister so it does not become infected.
As long as your feet are generally healthy, running in the rain should not present any major risks if you follow the tips above. If you do suffer from weak ankles and are prone to slipping, or if you have an ongoing case of athlete's foot, you may wish to put off your run until the weather clears up, or head to the gym for a treadmill run instead. For more foot care tips, contact a podiatrist such as Newsom Russell Dr.