6 tips for training under the rain

Rainy weather doesn’t mean you have to take your training inside. Most trainings are not canceled because of rain. You should take advantage of opportunities to train in the rain. Doing so builds mental toughness, and you’ll feel more mentally prepared if it rains on match day. Try these tips to make sure you’re prepared for training in the rain.

1- Wear a Hat
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face so you can see. Make sure you consider the temperature and other conditions when you choose your brimmed hat. If it’s warm and rainy, wear a breathable one with plenty of venting so you don’t overheat. If it’s cold, rainy, and windy, choose a thicker hat and wear a fleece headband over it to protect your ears. A headband can also help keep it from blowing off in a gust of wind.

2- Dress in layers if it is cold
If it’s very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it’s a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a wind- and water-resistant jacket or vest.

3- Don’t Overdress
Overdressing is one the biggest mistakes footballers make when heading out for a rainy drill. Wearing more layers will not keep you dry. Unless you’re training with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothing. Dress for the temperature, as if it were a dry day.

4- Prevent Chafing [Skin Rub]
Chafing can happen during any run, but it can be much worse if you’re wet from the rain. If you’re running long, spread a moisturiser or Vaseline on parts of your body where you would normally chafe or get blisters, such as your feet, inner thighs, underarms, sports bra lines (women), to help prevent the chafing.

5- Change Out of Your Wet Clothes Immediately
You may feel warm when you finish your training, but make sure you change out of your wet clothes quickly in the changing room. When you’re wet, you’re at an increased risk for hypothermia, a lowering of your body temperature.

Bring an extra set of clothes (specially the socks) to put in a checked bag so you can change out of your wet training outfit into dry clothes soon after you cross the finish line. Your checked bag should be waterproof as it may not be stored in the locker room.

6- Dry Out Your Shoes
When you get back from a wet run or race, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes. Don’t put them in the clothes dryer or in front of a heater—that can shrink them or warp their shape so they won’t fit you properly.


The hardest part of playing/training under the rain is often just getting started. Once you begin training and warm up, you may find that you actually enjoy it.

Training in the rain will make you feel like you are playing a World Cup match. As you step through the puddles and the rain is hitting your face, you’re building your mental toughness and realizing that you can handle any challenge that comes your way.