Ibaraki 100k Ultra marathon in rokko
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Running experience in Japan
8 Tips for running a marathon in the rain
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A full marathon on a rainy day comes with challenges such as slippery roads, wet shoes and clothing, and the risk of hypothermia in cold conditions. Here are some tips to help you run comfortably even in such conditions.
１. Vaseline
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There are two main uses for Vaseline:
- Skin Protection
→ Applying it to areas prone to friction, such as the underarms and neck, helps prevent chafing and injuries. - Cold Weather Protection
→ Applying it to your stomach can help shield your body from cold air and wind.
Cautions
- Vaseline may cause tape or bandages to peel off more easily.
- Applying it to your toes or feet may make them slippery, increasing the risk of blisters.
To avoid these issues, use sports Vaseline, which is specifically designed for athletes. A recommended option is Teng Balm, which helps minimize these concerns.
STRIDE LAB
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２. Base Layer
A base layer is worn underneath your running shirt and is designed to wick sweat away from your skin while preventing external moisture from seeping in.
Thanks to this function, even if your running shirt gets wet, your skin remains dry and comfortable. It is an essential item for protecting against chills caused by sweat, especially on rainy or windy days.
Wearing a base layer is highly recommended for rainy marathon conditions! Millet’s base layers are a great option.
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３. Wear
For running in the rain, avoid cotton clothing. Cotton absorbs water, becoming heavy and uncomfortable. Instead, opt for moisture-wicking, quick-drying materials like polyester or merino wool to stay light and dry throughout your run.
４. Poncho
When it’s raining, it’s recommended to wear a poncho or rain gear to prevent your running clothes and shorts from getting soaked, and to protect your body from the wind to avoid heat loss.
Standard rainwear or raincoats can sometimes cause sweating, so it’s better to go for a sports poncho with cut-off sleeves. For those aiming to finish the marathon in 5–6 hours, walking at times may happen, so choosing a type of poncho that helps trap warmth while walking is ideal.
Important Note: After the race starts, if you no longer need the poncho, do not discard it along the course, as it could cause other runners to trip. Make sure to dispose of it properly in a trash bin.
A great recommendation is the Asics Sports Poncho.
使い捨てではないレインウェアもエコの観点からオススメです。
筆者のおすすめはTHE NORTH FACEのトレイルジャケットです。
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５. Cap
To prevent your vision from being obstructed by rain and wind, a cap is highly recommended. A cap with a longer brim is particularly effective for rain protection.
A rain cap is especially useful, as it prevents rain from seeping inside, keeping your hair dry and stopping water from dripping down your face.
A great recommendation is the SALOMON rain cap, which is designed to keep you dry and comfortable during rainy conditions while also offering optimal visibility.
パドルクラブ
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６. Waterproof Spray
The easiest and most convenient way to protect yourself in the rain is by using a waterproof spray. Apply it to all areas that are likely to get wet, such as your cap, running gear, and shoes.
However, keep in mind that it’s not completely waterproof, so it might not be as effective in heavy rain. Even so, it’s still better than not applying it at all, making it a worthwhile recommendation for rainy days.
７. Sunglasses
If heavy rain with strong winds is expected, a cap alone may not be enough to keep your vision clear, as rain can obstruct your view. In such cases, wearing sunglasses is a great solution. Sunglasses can help prevent raindrops from hitting your eyes, which could otherwise cause discomfort or pain.
However, since it’s often darker on rainy days, clear lenses are recommended. Avoid reflective lenses as they may worsen visibility in low-light conditions. Clear lenses will ensure you can still see clearly while protecting your eyes from the rain.
８. Socks
When choosing socks for running in the rain, it’s important to select moisture-wicking, quick-drying socks to keep your feet dry. Personally, I prefer five-toe socks over the rounded ones, as I find they are less prone to absorbing water, helping to keep my feet more comfortable.
A great recommendation is socks made from washi (Japanese paper). These socks are highly breathable, moisture-wicking, and lightweight, making them a solid choice for rainy-day runs.
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９. Hydration (Bonus Tip)
On sunny days, we actively hydrate and consume electrolytes because we sweat more, but even on rainy days, sweat and salt are still lost from the body. Just because it’s cold or rainy, don’t avoid hydration or electrolyte intake. Make sure to properly replenish fluids and salts to maintain your performance and prevent dehydration, even if it feels cooler outside.
１０. Running Technique (Bonus Tip)
When running in the rain, try to avoid slippery areas like manhole covers and road markings, as they can be hazardous when wet.
While it’s best to avoid puddles, sometimes it’s unavoidable. In such cases, be mindful of other runners around you. Try to avoid splashing water onto them by maintaining a safe distance or adjusting your stride to minimize the splash.
By being cautious of these slippery and splash-prone areas, you can reduce the risk of accidents and keep the run as comfortable as possible.
１１. After the Run (Bonus Tip)
After finishing your run, it’s important to change out of wet clothes and dry off with a towel as soon as possible. After crossing the finish line, adrenaline might make you want to take pictures, but during that time, your body can cool down quickly. To avoid getting sick, change into dry clothes as soon as you can.
Also, since your feet are more likely to get cold, it’s a good idea to bring a change of socks and shoes to keep your feet warm and dry after the run. Taking these steps will help you avoid discomfort and reduce the risk of getting sick after your race.。
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