We saw temperatures dip these past couple of weeks as a sign that the weather is finally changing. Along with chill in the air, there was an abundance of rain…and there’s more on the way with the National Weather Service predicting a particularly wet winter ahead for Central Texas.
Dedicated runners will no doubt continue on their regular routes despite the weather. So to avoid the many, painful injuries that can arise from slick surfaces–such as ankle sprains, broken bones, or fractures, or torn knee ligaments and meniscus tears–check out these five tips for safer running in the rain:
- Always warm up indoors first. Subjecting your muscles to immediate physical activity right as you step out into cool, damp weather can cause strain and leave you susceptible to pulled muscles. Do a few minutes of light stretching, or an activity such as jumping rope, inside where your body is at a comfortable temperature and muscles can amp up gradually.
- Wear a brimmed hat and light, waterproof layers. A hat with a brim will keep water out of your face and eyes so that you can have a better view of the road or trail ahead. Light layers—preferably made of moisture-wicking fabric– that you can shed will also keep you dry and warm but ensure that you won’t get overheated.
- Check the soles of your shoes. Just as you want to be sure your tires have good tread in wet weather, the same goes for running shoes. Don’t run in the rain in shoes where the soles/rubber are worn down and flat…you’ll have no traction or grip on the road and a dangerous fall could be imminent.
- Sport reflective gear. Make sure you have on something brightly-colored and/or reflective so that cars, even other pedestrians, can see you coming through the low visibility of a downpour.
- Watch your step. Taking smaller, shorter strides will keep you more sure-footed on the road than a lengthier gait. Avoid running through puddles and stay on clearly marked roads or paths that you are already familiar with.
If you’ve injured yourself while running, contact us at (512) 439-1000 for an appointment with one of our board-certified and fellowship-trained orthopedic surgeons and sports injury doctors. Several of our physicians are also dedicated foot and ankle specialists who treat these types of running injuries.
(Adapted from VerywellFit.com)