Today is the last official day of summer, so make some time to get outside and enjoy the beautiful weather. Although summer is drawing to a close, autumn is generally perceived as the most picturesque season, especially here in Minnesota. Fall is also the time of year when people try to squeeze in a few more outdoor runs before the snow comes, but this can be dangerous if you’re not prepared. Today, we share for running tips to keep your body injury free during the cooler fall season.
Fall Running Tips
1. Dress Warmer – The temperatures will begin to taper off, so make sure you wear enough layers to keep your body warm. This means wearing long sleeves, long athletic pants, a hat and even gloves for particularly cold days. If you don’t keep your body warm, your muscles won’t move as easily and your body will be forced to expend more energy keeping it warm than it normally would.
2. Find a Good Route – As we mentioned above, autumn in Minnesota can produce some picturesque scenery, but that doesn’t mean you should just go bounding through the woods. Stick to a paved or well-groomed dirt path when you’re running through a park or around a lake. If you run off the path, you could easily sprain an ankle if you step in a hole or on a tree root. Also, since we lose some daylight in the fall, sticking to a well lit path can help others find you more easily in the event you suffer an injury and need assistance.
3. Know Your Body – Odds are you’ve been running outside during the summer, but if you’re not used to running outside, you’ll need to take it slow. Running outside is very different from running on a treadmill, and most people find it more physically exhausting. If you’re used to running 6 miles on a treadmill, don’t try to run 10 miles right away on your first outdoor run. Work your way up to longer distances, and listen to your body. If you start to feel pain, stop your run right away.
4. Stretch and Cool Down – Again, since the temperatures are going to start cooling off, stretching and cooling down is more important than ever. Your joints won’t be as naturally loose as they are during the hot summer, so take time to stretch before going for a run. If you go from limited movement to a full out run, you’re more likely to pull a hamstring or strain a muscle.
