Road-Running
Although called road running, most of this type of activity is actually tarmac/paving stone running that usually occurs more safely on pavements. Easily accessible, we all live by tarmac. The surface offers a stable, firm, and relatively flat running surface. However, be aware that when the surface underfoot has wet leaves or ice lying upon it, it can be slippery and dangerous. Flagstones are particularly dangerous when wet or frozen. Besides these issues, pavement offers potential risks to the runner such as the hardness of the ground that can fatigue are shock absorption abilities. Also, the predictability of the terrain makes us use very similar body motions every step, which again creates a higher risk of fatigue.
A whole industry has developed around running shoes providing the runner with a vast array of choice. The primary sales point is that wearing the right shoe avoids injury. It is more correct to say wearing the wrong shoe can cause injury, but training technique and running style due to muscle imbalance overrides any benefit the shoe gives to avoid injury. For more on this subject click here.
The following facts are important to avoid injury:
- Break yourself into road running slowly. See our beginners guide here.
- Avoid trying to stride out too far. Small strides are safer and more experienced runners use smaller strides and get less injuries as a result
- Do not make time limits to cover a distance during any part of your run until you have been running 12 months at least
- Avoid running the same route on the same side of the road in the same direction. Have a few routes and change direction on them from time to time
- Weather permitting, try mixing in some off-road running.
- If you feel fatigued, swap to brisk walking. Some days your body isn’t up for a run. Better to brisk walk those days and the fitness benefit of walking at pace is very similar.
- Wear appropriate running clothing to avoid skin chafing and blisters. Socks, shorts, shirts and leggings should all draw moisture away from the skin. Never wear undersized clothing.
- Compression socks, such as foot pump calf length socks can help protect calf and foot muscles and improve venous blood flow while running. During hot weather, the anklet version might be a more comfortable option
- Make sure your running shoe is appropriate for you. If you are light in weight then your running shoe should be light too, and vice versa.
After 3 months, or 200 miles (whichever comes first) buy another pair of the same trainers and alternate them. When the old ones feel less comfortable or cushioned, or you develop more discomfort in the older pair, it’s time to replace them. Then alternate between the new pair and
the second pair.
Finally, be aware that many articles written on how to pick the right running shoe do not give good advice. Shoes for under-pronation, over-pronation and so-called neutral runners are available, but we don’t recommend following the advice that wear of the sole on the outside means you’re an under-pronator, and wear on the inside means you’re an over-pronator. It is much better to get some professional advice from a quality running specialist shop or a podiatrist with specialist running knowledge.
Neither of these people should immediately want to sell you a special and expensive insole/orthotic but they should be able to advise a shoe style or changes in running technique to help you avoid injury. If you have no injury and they try to sell you orthotics, walk (or run) away!
The best way to pick a running shoe, outside of expert advice, is to find a shoe, with a little flexibility at the toe joints (not too easy bend). No flexibility within the middle of the shoe is usually a good feature. A good shop should allow you to have a little run in these. Try a few similar trainers and go with the one that feels the most comfortable running for two minutes. Make sure the shoe does not feel heavy.
Running shoe manufacturers have a nasty habit of changing their running shoe designs. They might tell you that ‘this’ is the new version of the one pair you did get on with, but if it doesn’t feel like the old style, go and find another shoe that does.
You’ll find more insightful articles and additional great support on our website, check out the Running Hub!
Associated Products
An insole designed for running that is made to be adaptable to different running styles.
Everything a runner needs to get their Achilles symptoms settled before any serious damage is done. The kit includes the AT insole an orthotic device designed specifically to resolve over-strain and pain of the Achilles tendon.
This is the complete solution to relieve and improve your heel pain caused by plantar fasciitis/fasciopathy (also known as policeman’s heel, postman’s heel or plantar heel pain). This product enables you to take control of your own rehabilitation and speeds recovery so you can get back to running asap.
Foot Pumps socks are medical-grade compression socks, with an extra twist to improve comfort and effectiveness of the compression on the veins; featuring pressure-free toe pockets that allow the muscles in the feet that run to the toes to help pump the blood out. The knee length sock is particularly comfortable and helpful to those with a history of calf injuries.
HealthyStep also offers a range of socks, many designed specifically for the runner. For more information, click here: