Rain does not automatically cancel a run. A light shower on a familiar route can be pleasant. The decision changes when rain brings lightning, flooding, strong wind, poor visibility, dangerous footing, or cold conditions you are not equipped to manage.
First separate uncomfortable from unsafe
Ordinary rain usually creates a clothing and footing problem. Thunderstorms create a shelter problem. Environment and Climate Change Canada advises going indoors when you can hear thunder and waiting at least 30 minutes after the last rumble before returning outside. A gazebo, picnic shelter, or lone tree is not adequate lightning protection.
Skip or delay the run if warnings are active, water is crossing the route, drains are overwhelmed, branches are falling, visibility is poor for drivers, or you cannot stay warm enough if you slow down or stop.
Make an ordinary wet run simpler
- Choose a familiar loop with an easy way home.
- Wear a brimmed cap if rain in your eyes bothers you.
- Use visible or reflective details in dull conditions.
- Keep the phone and anything moisture-sensitive in a secure water-resistant pocket or bag.
- Avoid cotton layers that become heavy and cold when soaked.
- Slow down for painted lines, metal covers, wet leaves, wooden bridges, and sharp corners.
Do not overdress
A waterproof shell can trap substantial heat. In mild weather, accepting that you will get wet may be more comfortable than sealing yourself inside a jacket. In cold rain, wind protection and a dry route home matter more. Dress for the full outing, including the possibility of walking.
Look after the shoes afterward
Remove the insoles, loosen the laces, and let shoes dry at room temperature with air moving through them. Stuffing them loosely with paper can help absorb moisture. Avoid intense direct heat, which can damage foams, adhesives, and shape.
Have a fallback that still counts
If conditions are unsafe, move the run, walk indoors, use a treadmill, do a short strength session, or take the recovery day. You do not need to manufacture danger to prove consistency. The habit is protected by making a deliberate substitution rather than treating the whole week as lost.
A regular runner is allowed to be weather-tolerant and weather-wise at the same time.
Source
Environment and Climate Change Canada: Lightning safety overview.