What happens when run on road?

Running is routine for few but a passion for some. Running gives you advantages like strengthening of heart and lungs and burning calories to help you maintain your health. But running can put repetitive strain on your body, starting from your feet all the way to your lower back, and can cause aches and pains. This can be especially true if you run on hard surfaces, such as concrete.

We generally blame the shoes, if we suffer problem from running (after or during). Shoes are the main equipment for running activities or for any other sports. But we should know that shoes are not the thing responsible, when it comes to running injuries. It may be caused by running on hard surfaces also. Continuously striking of feet to the ground can give impact through your feet to your knees, hip and lower back. If you run for a long time on a hard surface chances of injuries are high. Running involves your feet repetitively striking the ground, absorbing shock through your foot to your knees, hips and lower back. When your feet strike a hard surface like concrete, the ground does not absorb any of the shock; instead, this vibration is reflected up through the foot at a greater intensity than if you were running on a surface like an indoor track intended for running or a treadmill. Over time, the impact from running on hard surfaces can translate into increased injury risk.

Hard surface runs can lead to inflammation like Achilles tendonitis,( a condition where the tendon that connects the heel bone to lower leg becomes inflamed, causing heel pain), inflammation of the tendons and muscles in the front and outside of the leg, the knees cap and the lower leg bone, or tibia. Sometimes repetitive impact also can lead to stress fractures in the small bones of the foot or ankle, which can ultimately result in breakage. Changing your running surface, “is much like increasing your mileage, changing your shoes or some other aspect of your training program.” Abrupt changes can be risky so notice your problems first before going on any coclusion.

If you are getting pain while or after running, take rest and apply ice packs the affected area. Walk before you run - before you engage in a strenuous high impact activity such as jogging or running, try walking for a week. Warm up before working out. Give your body a chance to recover from exercise. If you do high impact activities take every other day off. Avoid running up and down stairs and full squats. Doing knee exercises to strengthen and stretch the muscles that support the knee are vital for knee pain and injury prevention. Proper footwear is also important, especially if walking or running on hard surfaces. Keep your weight under control. Reducing one's weight reduces stress upon the knee. You may take some anti-inflammatory medication. Rest, better option is to run on treadmill, indoor track or gym floor built to absorb shock. Purchasing new shoes with supportive heel or heel pad also may help your feet better absorb shock from hard surfaces. One can also add an additional silicon insole nowadays available in the market (at shoes shops or the chemist.

If you continue to experience pain while running on hard surfaces after two to three weeks of home treatment, see your doctor. Pain that seems to be getting worse or developing additional symptoms also can indicate the need to see an orthopedic . He can evaluate you to ensure your pain is not because of an underlying condition that must be treated using medications, physical therapy or surgery.

Do appropriate warm up before workout. Emphasize on knee strengthening exercises. Doing knee extension also helps to take care of other body parts.

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

When it comes to sharing the road, most of the conversation focuses on the safety of cyclists. But runners, too, should be part of the conversation. According to the National Highway Traffic Safety Administration, a pedestrian is killed every 88 minutes in traffic crashes. That’s more than 16 people per day, and almost 115 people each week. Additionally, an estimated 137,000 pedestrians were treated in emergency departments for nonfatal crash-related injuries in 2017. Distracted driving is rampant, and though automakers are rolling out new safety features to keep drivers from hitting pedestrians, they don’t always work, says a study by AAA. That’s why it’s important for pedestrians, which include runners, walkers, and wheelchair users, to take protective measures while running on or alongside the road. Here are some running safety tips to know.

RELATED: What To Do If A Dog Chases You

Remember: “Bike With, Run Against”

When you ride a bike, the rules dictate you do so in a bike lane, moving in the same direction as  the flow of traffic—because bikes, technically, are traffic. But when it comes to running, safety experts recommend following the opposite rule: walking and running against direction of traffic. Research shows there are significantly fewer car-pedestrian collisions when pedestrians walk facing traffic, whether on a sidewalk, in a bike lane, or on the shoulder of the road. When pedestrians see oncoming traffic, they are able to quickly and safely take evasive action, like coming to an immediate stop or jumping onto a curb. Pedestrians are also moving slowly enough to make eye contact with a driver to ensure they are seen before entering an exit or intersection; bikes, moving at a higher speed, don’t have that luxury.

Stick to Sidewalks (When You Can)

“We know that having sidewalks in place is safer for pedestrians, with studies showing that sidewalks reduce pedestrian-vehicle crashes by 50 percent or even more,” explained Katie Matchett, transportation planner and pedestrian advocate at Where The Sidewalk Starts. In some states, it’s also the law – when there is a sidewalk available, it’s illegal to walk or run in the street.

But just having a sidewalk doesn’t mean everyone can access it, explains Julia Reitan, director of pedestrian advocacy group Feet First: “Sidewalks can be uneven, dark, narrow, temporarily blocked, or otherwise dangerous for someone running, walking or using a wheelchair. Someone walking alone may not feel safe if the sidewalk ahead is closed-in and dark; the wide open, well-lit street could be safer. Same for a runner faced with broken, uneven sidewalks, or someone in a wheelchair where the sidewalk has been carelessly blocked, or those trying to keep their six-foot COVID-19 social distance.” In these cases, it can be smart to move off the sidewalk into the street, so long as there is room to stay clear of moving vehicles. 

Be Road Safety Wise

If you take to the bike lane or shoulder of the road, do so safely: run against the flow of traffic, as far off the side as you possibly can. For added protection, consider moving up to the sidewalk (if possible) when you see a vehicle approaching in your lane.

Additionally, choose roads where vehicle speeds are low and traffic-calming measures are in place. When drivers hit a pedestrian with a vehicle, injury and fatality rates increase exponentially with vehicle speed. “As an avid runner myself, I always look for the routes where drivers will be less likely to speed,” said Matchett. “If I can’t run on a separated trail or sidewalk, narrower roads with fewer lanes, medians, and other visual cues that tell drivers to slow down are my choice.”

Position Wisely on Blind Curves and Hills

Occasionally, you may find yourself on a road with lots of hills or turns, which can make it difficult to see oncoming cars when running against traffic. If you are about to go over a hill or around a blind curve and there is no separation from the road, it can be safer to cross to the other side of the road, where you can see traffic as it goes around the curve.

Use The Crosswalk

Be predictable, and cross streets at crosswalks or intersections when possible. This is where drivers expect pedestrians. Some crossings, particularly on high-speed, multi-lane roadways, are especially dangerous and require extra caution. “Roadways don’t always have the types of improvements needed to keep pedestrians safe, like high-visibility crosswalks, medians, or traffic signals),” explained Matchett. If a crosswalk or intersection is not available, locate a well-lit area and wait for a gap in traffic that allows you enough time to cross safely.

Also, look both ways before crossing. This might be a no-brainer, but it’s a common running safety rule to forget when you’re caught up in the scenery or the data on your watch. Make sure to look left and right before crossing—then do it again, to confirm there are no approaching vehicles that you missed the first time.

See and Be Seen

Whether on the sidewalk or the road, visibility is key when it comes to running safety, said Reitan: “Make eye contact with the driver, make sure the driver sees you. If you won’t be able to see the drivers, make double-sure they see you. Yes, it’s their responsibility to see you, but if they don’t, it’s your life.” To boost your visibility, wear bright colors and don a running vest with lights or reflectors. If you’re running at dawn, dusk, or when it’s dark out, take a headlamp along for extra shine.

Run Single File

On the sidewalk, it’s a courtesy to run single file, which allows space for other runners & pedestrians. On the road, single-file is also a safety measure to keep you and your training buddy from straying into traffic. For additional safety, use hand signals (like you would in a group ride) to communicate with the person behind you: point down for trip hazards, point to the side before turning, and wave your hand behind you to move aside for oncoming traffic.

Use All Your Senses

Safety requires vigilance, so don’t do anything that could take your eyes or ears off the road. Wear sunglasses if it’s bright out, and avoid headphones, especially when running on roads. If you absolutely must run with music, keep the volume very low or run with one earbud out, so you can still hear oncoming cars, cyclists, dogs or any other potential threat.

Is running on road good for health?

What are the disadvantages of running on road?

What are the benefits of running in road?

Are you allowed to run on the road?