What should you wear to run in the rain?

The rain run has a reputation problem. From indoors it looks miserable. Once you are out, five minutes in and fully wet, it turns into something else entirely: empty paths, the smell of wet stone, the faint sense of being the hero of a sports advert. The trick is dressing so that "wet" doesn't also mean "heavy and cold".

The layers

• Base layer: thin and synthetic or merino. Technical fabrics and wool stay light and comfortable when wet. Cotton absorbs water and clings, so a cotton T-shirt becomes a damp towel within a mile.
• Shell, if it's cold or windy. A light, packable running jacket keeps the wind off. In warm summer rain you may not want one at all; you will get damp from the inside anyway.
• Bottoms: shorts or tights. Legs dry quickly and don't mind rain. Long, loose trousers soak up water and slap around your ankles.
• Gloves on cold days. Thin ones. Wet cold hands are the most miserable part of a winter rain run.

Dress for the temperature as if it were dry, slightly cooler, and then add the shell. Overdressing is the classic mistake: you end up wet and warm, which is surprisingly unpleasant.

The cap

A cap with a brim is the single best piece of rain kit. It keeps water off your face and out of your eyes, which is most of what makes rain feel bad. If you wear glasses, it is essential. Choose a light, quick-drying one rather than a cotton baseball cap.

Feet

Your feet will get wet. Accept it at the door and you will run happier.

• Socks: synthetic or wool, not cotton. They will be wet but won't turn into sponges.
• Shoes: your normal ones are fine. Shoes with a more grippy sole help on slippery paths and leaves. Waterproof shoes keep out light rain and puddle splashes, but once water comes over the top, it stays in.
• Puddles: go around them if you can, then give up after the third one and enjoy it.

What to leave at home

• Cotton anything.
• A heavy waterproof jacket designed for walking, which will turn you into a boil-in-the-bag runner.
• Anything you love that isn't meant to get wet: headphones that aren't water-resistant, a paper map, a good book in your pocket.

Put your phone and keys in a small zip bag. Choose clothing that makes you visible to traffic: rainy days are darker than they look.

Lightning is the exception

Light rain and showers are fine to run in. Thunderstorms are not. The US National Weather Service is blunt: there is no safe place outside when thunderstorms are in the area. Its advice is to go indoors when you hear thunder and to wait 30 minutes after the last thunder before going back out. Check the forecast, and if the sky starts rumbling, cut the run short and head inside.

Drying out afterwards

• Get changed straight away. Warm, dry clothes and a hot drink first. Stretching and admiring yourself in the mirror can wait.
• Shoes: take out the insoles, loosen the laces wide, and stuff them with newspaper. Change the paper after an hour or so. Keep them away from radiators and direct heat.
• Kit: rinse muddy things, hang everything to dry rather than leaving it in a heap.