Do you jog on concrete road or footpath? Here’s why you need to STOP

Jogging on a concrete footpath can seriously injure your body.

By: Naz Haider | | Updated: August 11, 2016 12:25 pm

Working out in a gym gets a bit boring, especially if you are an outdoorsy person like me. So I decided to run instead of sweating it out at a gym. After buying a pair of running shoes and downloading a few good running apps, the next sensible step was to consult a fitness trainer, before I started running. I spoke to Dhruv Chaudhuri, Associate Vice President and Head Coach, MultiFit, about running on footpath or road, since that’s the most accessible open space in most cities, and I am glad I did. He shared some important tips and also the possible health effects of running on concrete — road and footpaths. Also Read - Fitness freaks ignore steroid abuse risks: Study

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‘Most people think that running is the easiest exercise when in reality it is very strenuous. Running on concrete can cause many injuries. The terrain of Indian roads is not suitable for running, and if you run without any preparation, you are bound to get injured,’ he said. Here are a few common injuries from running on a concrete surface. Also Read - Barefoot running: Here are some advantages and disadvantages you must know

1. Runner’s knee: This is when you experience pain around or behind the knee cap. The shock from running on concrete surface hits the knee directly, resulting in the pain. This happens due to muscle imbalance, which is when the muscles supporting the knee cap become weak. You can experience this especially when running downhill, as it stresses the knee a lot. Weak thigh muscles and lack of warm up causes runner’s knee.

2. Athletes Tendonitis: When running on a hard surface, the tendon connecting the calf muscle to knees can get inflamed, causing pain and tension. If you fail to warm up properly, you can experience this, especially when running uphill. Also, flat feet and not wearing proper running shoes puts you at a risk.

3. Shin splint: This, again, is a common injury among runners. When tibialis anterior, the muscle that supports the shin, is weak, the shin can get injured when running on road or footpath.

4. Side stitches and pulled muscles: The diaphragm regulates our breathing, and has to work extra hard when you are running. If you rush into running without a good warm up, especially when running on a challenging terrain like concrete, you can experience pain in the sides of your stomach, just below the ribs. When you have side stitches, you should bend forward, tighten your core and breathe through your mouth. Another side effect of running on road and footpath is pulled muscles, a result of the shock that the body experiences.

Rules to follow when running on road or footpath

Here are a few tips from Dhruv:

Undergo strength training to strengthen your muscles, as more than half the injuries are a result of weak muscles. Protecting your joints while running is important.
Fix your form. Consult a trainer who will analyse and correct your posture.
Invest in good shoes. A good brand of shoes, those designed for running marathons, are suitable. If you have flat feet, get foot insoles.
Change your shoes every 350 kms.
Learn and follow a proper warm up and cool down routine, along with stretching exercises, to avoid muscle injuries.
Do not push yourself. Start with light jogging, gradually increasing your speed and distance.

It is important to get the right shoes and consult a trainer to get your form right. Do not treat running as a light exercise as it affects your joints and heart.

Image source: Shutterstock

Published : August 10, 2016 4:09 pm | Updated:August 11, 2016 12:25 pm

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