Thanksgiving is tomorrow, and that means some of you are getting ready for a Thanksgiving run! Turkey Trots and mini marathons seem to be all the rage this year, but that also means if you’re doing it here in Minnesota, you’re probably not going to be running in ideal conditions. Even when you’re careful, the snowy weather and less than ideal road conditions can put you at risk for an injury during your Turkey Trot or any late season outdoor run. We hope to reduce the risk of lower body injuries by sharing some tips for your Turkey Trot or winter run in today’s blog.
Turkey Trot Injury Avoidance
So whether you’re pounding the pavement tomorrow or you’re simply trying to squeeze in one more outdoor run before winter settles in, here are some tips to keep in mind to avoid an injury.
1. Stretch – Stretching is important before any run, but it takes on a whole new level of importance when the weather is cold. When temperatures drop, it takes longer for your muscles to transition to an active state, so if you just jump into a run, you’re more likely to pull a muscle or strain something along the way. Get loose before you start your run, and stretching after your run can also help keep your muscles from stiffening up when activity halts.
2. Stay Warm – Another way to help keep your muscles performing optimally is by keeping your body warm. If you’re not dressed for the conditions, your circulation isn’t going to be ideal, and that can lead to fatigue-related injuries or problems due to numbness in your extremities. Pack plenty of layers, because you can always take them off, and invest in some moisture wicking gear if it’s going to be wet.
3. Mind Your Shoe Tread – Tread is important for gripping the pavement, and while it’s not going to do a whole lot on a patch of ice, there are some shoes that are designed to provide a better grip when running in less than ideal conditions. If you’re running in the same shoes you ran in all summer, you’re putting your ankles and feet at risk. Consider investing in a cold weather running shoe that is prepared for the elements.
4. Night Before Prep – Even if you’re only running a 5K, take the night before seriously. Eat a healthy dinner, avoid alcohol, and get to bed at a decent time. Take the run seriously, and that means making good decisions the night before the race.
5. Pack Extra Socks – Whether it’s going to be cold and wet, or your feet tend to sweat when you run, it’s a good idea to have an extra pair of socks on hand. Wet socks can cause shearing and the formation of blisters and sores. Even if you only plan on switching into them after the race, have them handy to help protect your feet!
Have a great Turkey Trot, and if you need help after your run, reach out to Silverman Ankle & Foot today.
