How to Run in the Rain and on Muddy Trails

Quick answer: To run in the rain and on muddy trails, shorten your stride, keep your feet under you, and slow down on descents, roots and rocks. Wear shoes with good grip, carry a rain shell, keep your phone and spare layer in a dry bag, and check the forecast and trail conditions before you go. Afterwards, dry your shoes and rinse your vest.

Before you go

  • Check the forecast and trail conditions. The National Park Service advises checking the weather before you head out. Some trails close or ask runners to stay off them when they are muddy to prevent damage, so check the land manager's page.
  • Choose your route. Pick a route you know, with places to turn back. See the trail route planning guide.
  • Tell someone your plan. Weather makes this more important, not less.

Technique on wet and muddy ground

  • Shorter, quicker steps. Keep your feet landing under your body rather than out in front.
  • Slow down on descents. Wet roots, rocks and wooden boardwalks are slippery. Our downhill technique guide covers control on the way down.
  • Look ahead and pick your line. See technical trail footwork.
  • Walk the worst sections. Walking a slippery stretch is faster than a fall.
  • Stay on the trail. Going around puddles widens the trail and damages the edges.

What to wear

  • Trail shoes with good grip for mud.
  • A light rain shell. Take it off before you overheat on long climbs.
  • Moisture-wicking layers, not cotton, which the American Academy of Dermatology notes soaks up sweat and moisture. See how to layer for cold weather.
  • A cap with a brim keeps rain out of your eyes.
  • Moisture-wicking socks, and a spare pair on long runs, to help prevent blisters; see how to prevent blisters.

Keep gear dry

Put your phone, a spare layer and anything else that must stay dry in a small dry bag or zip bag inside your vest.

After the run

FAQ

Should I run muddy trails at all?

Check the trail manager's guidance first. If a trail is closed or runners are asked to stay off it, choose another route.

Do I need waterproof shoes?

It is a personal choice. Many trail runners prefer shoes that drain and dry quickly and rely on good socks.

Sources: NPS, Hike Smart; AAD.

Back to blog