Summer is just around the corner, and that means many Minnesotans will be exercising and training for marathons outside in warmer temperatures. Running in the summer offers less to worry about than running outside during the cold winter months, but there are still things you need to do to prevent summer running injuries. Here are five tips to keep in mind.
1. Keep Cool
The summer heat can take a run from uncomfortable to dangerous very quickly if you’re not careful. Dress for the weather so you’re not sweating buckets, and find a shady path to run on if possible. If you start feeling dizzy or light headed, stop running immediately and find a place to rest.
2. Hydrate
Going off the above point, it’s very important to stay hydrated during long summer runs. The summer heat will cause you to sweat, meaning you’ll become dehydrated more easily. Always bring a water bottle on your run, or plan a route that will take you past a few drinking fountains.
3. Stretch and Cool Down
Even though the weather is nice, you still need to take time to let your body warm up and cool down. You may feel loose, but your joints and ligaments will benefit from a quick warm up. The same thought process applies at the end of the run. Once you’re done running, walk for 5-10 minutes to let your body cool down.
4. Get The Right Shoes
A good pair of running shoes can go a long way in protecting your feet from nagging injuries. A good running shoe will have adequate padding to protect the pads and heel of your feet, be tight enough to provide ankle support so you don’t roll or sprain your ankle, and plenty of tread to ensure you don’t slip on a wet spot. You might have a favorite pair of running shoes, but if they are beat up and worn, it may be time to upgrade.
5. Don’t Overdo It
Running outside can be a lot of fun, but you don’t want to overdo it. Overuse injures are one of the most common injuries I see in my office – be it stress fractures, shin splints or ligament damage. Slowly work your way up to longer distances, and give yourself a day off after a long run. You can still get your exercise in, but consider opting for an upper body workout instead of stressing your legs.
