For runners, running a marathon is certainly a very happy thing, but to run happily, many factors need to be considered, including personal condition, the organizing committee's event management level, and even the weather.

As an outdoor long-duration extreme sport, weather often plays a very important role in affecting the runner's race experience. In the southern regions, there is usually more rainy weather in April and May, making it easy for runners to encounter rain during marathon races.

So, the question arises, if we encounter rain while participating in a marathon, how should we cope? Today, the editor will explain it to everyone~

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What preparations should be made before running a marathon in the rain?

With the advancement of technology, the accuracy of weather forecasts has greatly improved, so we can generally know the weather conditions during the race in advance. If rain is predicted, we need to start preparing early, mainly including psychological preparation and equipment preparation.

1. Psychological preparation

On rainy days, the atmospheric pressure is relatively high, the air is more humid, and the track will be very wet, which invisibly increases the difficulty for runners to complete the race. If it happens to be a high-temperature day, then all the factors that most affect the race experience come together.

At this time, if you are a rational runner, the first thing to do is to lower your expectations for the race, including the pursuit of results and the requirements for the race experience, and be prepared for a tough battle, which will yield more rewards.

2. Equipment preparation

Disposable raincoat

Raincoats are very cheap (many marathon organizing committees or sponsors will give them away), but they are very useful. They can be worn before and after the race to protect against wind and keep warm. Once the race starts and your body heats up, you can fold it up and put it in your waist bag or throw it in the trash can. It is very portable and can greatly enhance the race experience.

Hat or headband

Many friends choose to wear a hat or headband when participating in a marathon, mainly to block the sun and prevent sweat from getting into their eyes. Similarly, in rainy weather, besides sweat, there will also be rainwater, which will affect the race experience. Especially if you are nearsighted, it is best to wear sports glasses.

Compression clothing

On rainy days, the temperature is generally lower, especially in northern regions where the temperature may only be around ten degrees Celsius when it rains. Some runners like to wear short sleeves or vests for the race, but in rainy weather, wearing only short sleeves and shorts, especially if they are not waterproof, will not only allow rainwater to take away a lot of heat, making it hard to stay warm, but also stick to the skin when wet, severely affecting the race experience.

Over time, this can cause the body to become too cold, leading to cramps, spasms, and other adverse symptoms. Therefore, it is best for runners to wear compression clothing and compression pants, and if necessary, prepare a waterproof jacket to avoid wet clothes sticking to the body for a long time, causing colds and other discomforts.

Non-slip shoes and socks

The most important equipment for the race is running shoes, especially in rainy weather. When choosing running shoes, pay attention to two points: the shoes should be relatively loose, and the running shoes should have good non-slip performance.

When running in the rain, it is inevitable that shoes and socks will get wet, so it is recommended to wear compression socks or toe socks to reduce friction between the socks and the feet and toes, preventing blisters. If you don't have compression socks, you can wear smaller-sized socks.

Band-aids and Vaseline

Both are used to prevent friction between wet clothes and the body. Band-aids can be applied to the nipples, navel, or toes, which are prone to friction. Vaseline can be applied to the armpits and inner thighs to prevent chafing. This is highly recommended for overweight marathon runners; those who use it know its benefits!

A set of clean clothes for changing

Generally speaking, most domestic marathons now provide towels (some generous organizing committees even provide large bath towels) after the race, which can be used to wipe off sweat and water immediately after finishing. However, since the clothes are wet, it is strongly recommended to prepare a set of clean clothes in your storage bag (along with a pair of slippers). After finishing the race, find a place to change, then walk around in slippers while others are still in wet clothes. The satisfaction from this is higher than winning a prize.

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What should be noted during a marathon in the rain?

Warm up thoroughly before the race

Be sure to warm up thoroughly before the race. Rain often lowers the runner's body temperature below normal, preventing muscles from reaching their optimal state, making warm-up especially important. If you are an ordinary runner and the gathering area is crowded, making it inconvenient to warm up, it is recommended to treat the first five kilometers of the race as a warm-up, running slowly to reach the best state before accelerating.

Avoid hypothermia

During the race, closely monitor your body's condition, especially temperature changes (hypothermia is one of the most dangerous conditions in extreme sports). If you feel cold, remember to stop and seek help at a medical point. Depending on the situation, either quit the race or rewarm yourself. Do not blindly persist.

Replenish supplies in time during the race

Participating in a marathon in the rain consumes a lot of energy, so be sure to replenish food appropriately.

Arrange tactics properly

The beginning is always the hardest. There are too many uncertainties in a rainy race. Therefore, the pace for the first 5 kilometers should be 5 seconds per kilometer slower than the pre-set pace. After starting, gradually find your running rhythm based on adapting to the weather and road conditions, and quickly adjust to the normal pace. During the run, always watch out for garbage and empty water cups underfoot, and avoid stepping in puddles and mud pits. Slow down decisively when encountering turns, uphill, and downhill sections.

Avoid cramps and stomach pain

Cramps are the most common problem for athletes in a rainy marathon. The reason for cramps in the rain is that the muscles are affected by low temperatures for a long time. Therefore, during the run, we need to constantly wring out the rainwater from clothes, pants, and hats, and keep patting our thighs and arms to give the muscles sufficient stimulation and mobilization.

At the same time, stomach pain is also common in rainy races. Stomach pain usually falls into two categories: side stitches and gastrointestinal discomfort. In rainy races, wet clothes sticking to the navel for a long time can easily cause the stomach to catch a cold, leading to discomfort, and in severe cases, diarrhea. Therefore, it is recommended to cover the navel with tape, adhesive tape, or muscle tape during rainy races to avoid stomach pain caused by headwinds and rain.

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What should be noted after reaching the finish line?

After completing a marathon in the rain, the body is at its most vulnerable, with physical strength at its lowest and significant heat loss. Immediate adjustments are necessary to avoid catching a cold.

1. Quickly dry your body immediately after finishing to avoid unnecessary heat loss.

2. Quickly take off the wet clothes and change into the clean clothes prepared in the storage bag. If possible, take a warm shower before changing. Most large marathons now have changing rooms in the finish area, and some well-equipped organizing committees even provide hot and cold showers.

3. Replenish some food. At this time, don't worry about the calorie count. Hot porridge or noodles are the best choices. If conditions do not allow, you can also drink some hot water or ginger soup to keep warm, and then replenish some high-sugar foods.

4. After replenishing energy, do some proper stretching and relaxation to help the muscles recover quickly.

Finally, after a rainy race, immediately dry your head with a towel, change into dry clothes, drink a cup of warm water, do some simple stretching, and quickly go home for a hot shower until you sweat. Then, quickly replenish sugars, fruits, and carbohydrates to ensure a quick recovery of the body.