While most runners dial it down during the rains, a growing number of enthusiasts also choose to lace up and take on the challenge of monsoon runs. Interestingly, in a study on epidemiology of illnesses encountered during a marathon race, amongst 10,000 marathon participants, around 252 (2.5%) have required medical assistance — ranging from musculoskeletal injuries to blisters and cramps. To help runners navigate the risks and gear up smartly for wet-weather running, we spoke with seasoned international marathoner and certified coach Suresh Srinivasan, who brings over two decades of experience and science-backed insights to the track.

Suresh began his journey in 2000 as a recreational runner and transitioned into distance running by 2009. With 9 full marathons and over 30 half-marathons across the globe, including the Queenstown Marathon in New Zealand in 2024, Suresh today wears multiple hats — marathoner, coach, certified applied nutritionist, and recently he also completed 200 hours of the Yoga Teacher Training Course (NYS-conducted).

So, what does someone like Suresh do differently when monsoon’s around the corner? Let’s break it down:

Rain-Ready Running Gear Essentials

While waterproof shoes may seem like a must-have for rainy runs, Suresh busts the myth: “Waterproof isn’t necessary. Fit matters more.” He recommends runners undergo gait analysis (offered by brands like ASICS) to find shoes best suited to their pronation and foot strike.

Top gear essentials for pre-monsoon runs:

• Moisture-wicking dry-fit socks: Short ankle-length socks offer better breathability. CEP compression socks (Germany) are a great choice as they are expertly engineered for peak performance, suggests Suresh.
• Dry-fit fabrics: Essential for reducing chafing and staying light during wet weather.
• Anti-chafing balm: Apply Vaseline or use products from Glide on vulnerable areas like the armpits, groin, or chest.
• Rain jacket: A lightweight waterproof running jacket is a must for light drizzle.
• Waterproof gear covers: Use ziplock bags or waterproof pouches for electronics.
• Headgear or a cap: Helps manage sweat and shields from rain.
• Hydration vest or handheld bottle: A must have as your body loses a lot of sodium.

2. Safety First: Don’t Let the Rain Fool You

“Running in heavy rain can derail your progress or lead to injury,” warns Suresh. While light drizzle may be okay on familiar tracks like New Delhi’s Nehru Park’s rubberised path but trail running or exploring unfamiliar routes in the rain is a big no.

Monsoon Running Safety Tips:

• Check the weather forecast before heading out.
• Avoid slippery areas like tiles or grassy slopes.
• Don’t push through dangerous conditions—there’s always another day.
• Avoid trails when wet—muddy terrain can be unpredictable.
• If you want to take on a full monsoon marathon, plan in advance i.e atleast a year prior. 

3. Smart Hydration & Nutrition: Don’t Skip It Just Because It’s Cooler 

One of the biggest mistakes runners make in the monsoon is underestimating hydration needs. “Even if you’re not sweating visibly, your body is still losing sodium and electrolytes,” Suresh explains.

Pre-Monsoon Hydration Tips By Our Expert:

• Carry a 500ml handheld bottle.
• Use a hydration backpack for longer runs.
• Electrolyte tablets or drinks to replenish lost salts.
• Putting cold water on your head and neck to cool down your body temperature. As during runs your body emits heat like a car radiator. 

4. Warm-Up Matters More Than Ever

With changing weather and slippery grounds, pre-run warm-ups are non-negotiable. Suresh recommends starting with mobility drills and glute activation exercises like:

• Cat-cow pose, fire hydrants, donkey kicks are great for glute activation 
• Follow with light jumping jacks or a gentle jog
• Your first mile should always be at an easy pace

Suresh Srinivasan says, “This not only prepares your joints and muscles but also boosts blood circulation and reduces injury risk”.

Related article: 7 Ways To Boost Post-Workout Muscle Recovery

5. Post-Run Hygiene: A Must-Do Especially During Monsoons

“Never stay in wet running clothes,” advises Suresh. “Change immediately—even if you can’t shower.” This helps avoid fungal infections, rashes, and the post-run chills.

Checklist for After the Run:

• Carry spare clothes and slippers.
• Dry off completely before commuting home.
• Ensure shoes are aired out properly to prevent odor and bacteria build-up. Never use the washing machine to wash shoes as water shouldn’t enter the shoes' sole.

The Trick Is To Have a Plan, Not Just Passion

Whether you’re training for a marathon or running to stay fit, the key is planning your runs around the weather. According to Suresh Srinivasan, “Most seasoned runners follow a yearly training plan. If it’s raining heavily, adjust. Resilience also means knowing when to rest.”

So before you head out in the drizzle, make sure you tick off this pre-monsoon running checklist. Because the best runs don’t just depend on weather—they depend on your preparation.

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