How to run on asphalt: tips from a sports doctor, trainer and runner

In July, adidas released the first model of sneakers designed specifically for running on urban surfaces: Pulseboost HD. "Challenger" decided to find out how to run on the asphalt, so as not to harm health. The sports doctor Alexander Kolesov, coach Daniil Vasiliev and runner Ekaterina Mastinen helped us to understand the issue.

It is believed that asphalt is the worst coating for regular running. Some athletes are sure: training on a hard surface can be dangerous to the health of the joints and spine.

But is this really so?

If you do not follow the basic rules and techniques for running on asphalt, you can get injured. Most often, such injuries are associated with damage to the Achilles tendon, pain in the knee joint, lower back, pain in the periosteum of the tibia. In some cases, fatigue fractures are possible: fourth to fifth metatarsal bones of the foot or fibula in the lower third.

How to run on asphalt: tips from a sports doctor, trainer and runner

This instruction will help you make regular running on asphalt safe for health.

Warm-up is the main element of training.

Before jogging, you can perform a five-minute block of articular gymnastics. So you prepare the body for the load. Trainer Daniil Vasiliev recommends starting the warm-up from top to bottom and working out in turn:

  • muscles and joints of the neck;
  • shoulders;
  • arms;
  • lumbar department;
  • hip joints;
  • knee joints;
  • feet.

Control the position of the whole body, and especially the ankle, knee and hip joints. Work out the correct setting of the foot.

If you train in aerobic mode, follow the correct technique and eliminate excessive loads, running on asphalt will be no more dangerous for you than running on rough terrain.

Run to at a pace that is comfortable for you, and do not force yourself to work at maximum. So you can significantly reduce the load on the joints during training on the asphalt.

If you run regularly, but for less than three consecutive years, the maximum allowable distance that you can run on asphalt is 20 kilometers per week. For example, it can be three runs: 5 kilometers, 5 kilometers and 10 kilometers.

Increasing the distance is not recommended.

If you have been running for a long time (but as an amateur), increase the distance each week by no more than 10%.

If you run professionally, it is recommended to limit the amount of training on asphalt to avoid overloading the musculoskeletal system.

How to run on asphalt: tips from a sports doctor, trainer and runner

After active runs and competitions, do a hitch , allow the body to recover (at the initial stage, do no more than three workouts per week). Perform stretching exercises, take a contrast shower (if you have no contraindications).

Muscle and bath treatments also contribute to muscle recovery. If there is not enough time to recover, the likelihood of injury during the next training session increases.

How to run on asphalt: tips from a sports doctor, trainer and runner

How to run on asphalt: tips from a sports doctor, trainer and runner

To run on asphalt, you need to choose special running sneakers ( for example, it may be Pulseboost HD). They should tightly fix the heel and have a sole with good cushioning. To choose the right running shoes, it is best to contact professionals.

In sports shops there are special zones and instructors that will help you choose sneakers based on the following parameters:

  • orientation of the training: running on asphalt or rough terrain, daily training or competition;
  • anatomical features : pronation of the foot, individual features of the structure of the foot, excess weight;
  • level of training of the athlete.

The optimal thickness of the sole of the sneakers for running on asphalt is as follows: the front (toe) - 10-12 millimeters, the back (heel) - 18- 20 millimeters. As your physical condition improves and your foot strengthens, these parameters can gradually be reduced.

Most runners do not need special insoles. Usually they are needed to eliminate the consequences of improper running techniques or illiterate shoes, that is, for medicinal purposes.

Special insoles will also be needed for flat feet (the best option is "FormTotics tm "). In running shoes, insoles should perform several functions:

  • anatomical repetition of the foot;
  • additional cushioning;
  • antibacterial function;
  • fixing the foot in the shoe (the insole should not move inside the shoe);

How to run on asphalt: tips from a sports doctor, trainer and runner

It is recommended that once every three months you run an analysis of the running technique, which is available, for example, in the following locations: adidas Performance Aviapark store , adidas Performance Metropolis store, adidas Performance Krasnaya Presnya store, adidas Luzhniki runbase. Details

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