Running is one of the most practical and accessible activities to stay fit, especially in an urban context. More and more people are choosing to put on their running shoes and use the city as an open-air gym. But what are the advantages and risks of running in traffic, sidewalks and asphalt?
In this first article, written in collaboration with Dario Domeniconi , a physiotherapist specialized in the prevention and rehabilitation of running injuries, we will analyze the opportunities and pitfalls of running in the city : from the health benefits to the dangers associated with traffic, up to the strategies for preventing injuries and improving performance.
This article is part of a series of three articles dedicated to running in different environments: city , seaside and mountains. Today we start right from ' urban asphalt, with practical advice for making the most of it in complete safety.
In recent years, more and more people of all ages have become interested in running. Especially in cities, you can often see groups of runners trampling on the pavements, a sign of a greater attention to the health of the individual, to the desire to release the frenetic stress of city life by optimizing one's time.
Running is one of the motor activities that allows maximum performance with minimum expense. In a short time of application, in fact, an intense cardiovascular effort is carried out without the need to book particular sports facilities, expensive equipment, spend months learning a specific sporting gesture and without defined timetables.
Running offers maximum freedom of motor expression, but not without risks.
RUNNING AND INJURIES
Running involves an increase in the load on tissue structures. Bones, muscles, ligaments and cartilages are subjected to a load three times greater than walking.
It is as if every time we hit the ground we received a blow equal to 3 times our weight. This, over time and step by step, leads us to suffer injuries and it is precisely for this reason that 75% of runners' injuries are due to the overload of running due to excessive use and repetition of the gesture and only the remaining 25% are due to trauma. And it is also for this reason that every year one runner out of two suffers an injury.
In the Runbetter Fisiorunning camps , aimed at prevention, we show the athlete all the strategies for running without getting injured.
HOW TO PREVENT INJURIES
Warming up before running is essential to reduce the risk of injury. However, a light jog is not enough to warm up. You should also add dynamic stretching with lower limb oscillations, foot reactivity exercises, final gaits and stretches .
Another key point is strengthening. Strengthening the muscles also with static exercises, dynamic, plyometric and alternative sports (cross-training) allows you to better resist injuries. Without forgetting the flexibility and elasticity sector that our body needs to compensate for overloads. So after a race or an intense workout, stretching passive helps to recover better and faster. Better if done before sleeping.
To avoid overloading, it is also important to gradually increase the mileage load , both weekly and long-distance, the speed of the repetitions, alternate the walking surfaces, gradually introduce changes in level, pay attention to stress and rotate different types of shoes.
WHAT TO LOOK OUT FOR IN THE CITY ?
In the city , before preventing running injuries, it is essential to prevent the risks of road. Since there are frequent crossings and traffic, we must always pay extreme attention not to use headphones or cell phones while running and never take the green light for granted.
Remember that drivers are used to the speed of pedestrians crossing, not runners. Always look in both directions of crossing. Sometimes cyclists are against the flow of traffic and also for this reason avoid invading the cycle paths. Make yourself visible with reflectors and lights in the evening and, if possible, avoid peak traffic hours.
Once general safety is established, we can use the city as a real open-air gym, and what's more, for free.
For the serenity , in every sense, of the runner it is preferable to run in parks when possible. In this way you can alternate different walking surfaces (asphalt, cement, grass, dirt, etc.) and train your proprioceptive systems that enhance foot control.
Look for climbs and descents in your routes that allow for a sort of strengthening and muscular specificity in tackling the changes in altitude. Straight stretches with asphalt can be a good way to stimulate speed . In quick workouts and in post-run stretches you will encourage the correct running biomechanics for an efficient and functional motor pattern.
The city allows us to carry out strengthening exercises through stairs and steps. exceptional plyometrics. Jumping up and down from steps strengthens and refines muscle recruitment, reducing injuries. Also, running next to mirrored windows makes us aware of our running posture and seeking corrections.
To conclude, a personal piece of advice is to use the city run especially when you are away for vacation or work. found in a metropolis. This allows you to discover, especially early in the morning, a view unique in the city , appreciating corners and moments that are difficult for a pedestrian or a motorist to understand.