running on road

A Complete Guide to Road Running: Do’s and Dont’s

We have often heard people say that running is the best form of exercise. Well, it definitely is. Running benefits almost every part of your body and it is a great way to increase your overall fitness levels. It helps you lose weight and de-stress yourself. The best part about running is that it is an excellent means of conditioning your cardiovascular system. Thus, if you run regularly you will have a “healthy heart” and you will be able to keep diseases at bay.

Road Running

treadmill: running on road

When it comes to running, a majority of the people prefer to run on a treadmill, in the confines of either their homes or in the gym. This is because they are skeptical about running on road because of the threat of injuries and the potential dangers that are lurking around every corner. But, if you take the right precautions, running in the open and inhaling the fresh oxygen can work wonders for your body.

Benefits of  Running on Road

  1. Endless number of Routes

running road tracks: running on road

One of the primary benefits of road running is that you can choose from a wide variety of routes and enjoy the natural scenery outside.  You can even do different routes depending on your mood that day and the time available.  You can opt for a circular route, which means that you are always running towards your end destination, rather than a linear route, which means you will have to run back. Moreover, if you want to improve your fitness levels and burn some extra calories, you should change your route regularly so as to prevent your body from getting used to a routine.

  1. People suffering from Achilles tendonitis must take the road

Achilles pain: running on road

Running on the road is better for people who experience Achilles tendonitis since the hard surface keeps your Achilles tendon in a less-tensed position.

  1. Good practice for Marathons

marathon: running on road

If you aspire to run a marathon or a half-marathon then you must get used to running on the road because all around the world marathons are done on the road.

Dangers of Road Running

uneven road: running on road

  1. Running on an uneven surface is not good for your knee joint and may result in injury.
  2. You could get run over by a car, bus, truck or any other vehicle.
  3. There are many other safety issues.

Tips to keep yourself safe

Fitso running coach Abhishek giving some tips

  1. In order to avoid injury, your landing should be proper to avoid injuries. You must always land on your midfoot in order to have a smooth landing and avoid jerking your knee.
  2. Make sure you turn your music down low so that you can be aware what’s going on around you if you wear headphones.
  3. Run against traffic so you can observe approaching vehicles.
  4. Run with a partner (especially at night).
  5. Avoid running on the street when it is dark.
  6. Avoid highly congested streets so that you breathe in less car exhaust. Consider running in the early morning, or after the evening rush hour when there are fewer cars and fewer people on the road.
  7. Always tell someone where you’re going, even if it’s just a text or a message to someone you trust. You must always give a general indication to your friends and family of where you’re running.

How to prepare for your run

running stretches: running on road

Before starting your run, you must indulge in a few stretching exercises to get your body started. This way you will avoid injuries and body pain. Some of the stretching exercises that are highly effective are:

  1. Quadriceps Stretch
  2. Figure Zero
  3. Calves Stretch
  4. Gluts Stretch
  5. Inner Thigh Stretch

To build strength, you can perform the following basic exercises:

Burpees Exercise: running on road

  1. Burpees
  2. Lunges
  3. Squats
  4. Duck Walk

The Right Gear

running gear: running on road

Here are some essentials that you should always carry with you when you run on the road:

  • Always wear bright clothes.
  • Personal identification of some kind
  • Some money for emergency water, food, or a bus ride.
  • Avoid minimalist shoes unless you already have sufficient experience with them.
  • Make sure your socks absorb moisture and are extremely form fitting.
  • Do not forget to bring your cell-phone with you. It can be a life-saver when you need to make an emergency call. You can even call the police if you feel like someone is following you, call an ambulance if you’ve been hurt, or even call a friend to pick you up if you push yourself a little too hard.
  • Carry some food and water if you plan on going deep into the wilderness.
  • You can even carry some pepper spray to keep yourself safe.

Follow a healthy lifestyle

Last but not the least, it is essential that you follow a healthy lifestyle, if you want to become an expert runner. So, avoid alcohol and nicotine. Runaway to glory!