Running a Marathon in the Cold and Rain: What to Expect and How to Prepare

Cold, wet marathon weather isn’t most runners’ dream scenario, but the truth is, the weather doesn’t always cooperate. Bravehearts’ 777 Marathon has seen its fair share of cold and rainy conditions over the years, particularly at the Canberra and Hobart legs. The rain and cold can feel intimidating, uncomfortable, and mentally draining before you even reach the start line, but with the right preparation and mindset, running a marathon in the cold and rain can be not just manageable, but surprisingly rewarding.

Here’s what to expect, and how to give yourself the best chance of a strong, steady race when the weather doesn’t cooperate.

Cold and rain change the game, but not the goal

Running in wet, cold conditions adds complexity, not impossibility. The distance is still the same, the effort still matters, and your training still counts. The main difference is that comfort becomes performance. Staying warm, dry (where possible), and regulated matters as much as pacing or fueling.

Dress to stay warm, not dry

In the rain, staying completely dry is unrealistic. The goal is to stay warm.

• Choose technical fabrics that wick moisture and dry quickly

• Avoid cotton, which traps water and causes heat loss

• Dress slightly cooler than you think – you’ll warm up once running

• Consider arm sleeves or gloves, which can be removed if needed

• A lightweight, breathable rain layer can help early on, especially in the wind

A hat or visor can also make a big difference by keeping rain out of your eyes and helping retain warmth.

Protect against chafing and blisters

Rain magnifies friction.

• Apply anti-chafe balm generously (inner thighs, underarms, nipples, bra line, toes)

• Wear socks you trust, preferably moisture-wicking and seamless

• Consider taping hot spots or nipples if you’re prone to chafing

• Secure gels and bibs carefully to avoid rubbing

A few extra minutes of prep can save you hours of discomfort later.

Fueling still matters, even when you don’t feel thirsty

Cold weather can dull thirst cues, but dehydration and low energy can still derail a race.

• Stick to your planned fueling schedule

• Take fluids regularly, even in small sips

• Use gloves or gel flasks that are easy to open with cold hands

• Practise fueling in wet conditions during training if possible

Cold hands and stiff fingers are real. Plan accordingly.

Expect heavier legs and adjust your expectations

Wet roads, soaked shoes, and extra layers can make your legs feel heavier than usual. This doesn’t mean you’re failing or undertrained.

• Focus on effort rather than pace

• Accept slower kilometres early

• Break the race into manageable sections

• Stay patient – forcing the pace often backfires

In tough conditions, restraint is a strength.

Mindset matters more than ever

Cold rain can be mentally wearing. It’s easy to fixate on discomfort or compare your race to ‘ideal’ conditions.

Try reframing:

• Everyone is running in the same weather

• Discomfort doesn’t mean danger

• This is part of the challenge, not a sign something’s wrong

Small mental anchors, such as music, mantras, or counting steps, can help you stay present when conditions feel relentless.

Look after yourself at the finish

Post-race hypothermia is a real risk in cold, wet marathons.

• Change into dry clothes as soon as possible

• Keep moving gently until you’re warm

• Eat and drink promptly

• Use blankets, jackets, or space blankets provided

Planning for the finish is just as important as planning for the start.

There’s a quiet pride in tough-weather marathons

Cold, rainy marathons aren’t about fast times or perfect photos. They’re about resilience, adaptability, and grit.

Finishing in difficult conditions often brings a deeper sense of accomplishment, the kind that stays with you long after the medal is tucked away.

You didn’t just run a marathon. You ran it when it was hard! And that counts for something.

LEARN MORE about Bravehearts’ 777 Marathon and how to get involved at 777marathon.com.au