How to Stay Safe and Avoid Injuries When Running on the Road

If you are one of those people who prefer to run out in the great outdoors rather than in a closed-off gym, then you know that there is a stark difference between the two. However, if you’ve been waiting to begin running outside, you may not fully understand these differences. These tips can help you understand how to stay safe and injury-free during your daily runs outside.

Replace Old Shoes

If you’re just starting to run outside, then you might already see the wear and tear that concrete does to your shoes. The impact, along with any weather conditions you are facing, deteriorates a shoe faster than constant use at your local gym. This is why it is highly recommended that you understand when it’s the right time to replace your shoes. According to the Foot and Ankle Clinic of the Virginias,  you should replace your running shoes about every six months. Often the first indication of a worn-out shoe is the feeling of pain on your foot. You might think the pain is an injury, but more often than not, it is simply the sole of your shoe becoming thinner and thinner. If you see this, do not wait until your shoes are flapping in the wind. Find your local shoe store and pick out specific running shoes.

Follow the Rules of the Road

Contrary to popular belief, pedestrians must also adhere to a few rules of the road. Just because you may have the right of way does not mean you take it blindly, especially at night. Cars are often going very fast and will not see you on time. If you’re attempting to cross the street, always make sure to wait for the proper signal, or stop and allow traffic to decrease if you are waiting on a corner without a light. Your safety can increase as you follow the rules of the road. According to Abels & Annes, it’s important to remember to use designated crosswalks, be cautious at intersections, be seen by wearing bright colors, stay alert, and be predictable.

Warm Up Properly

When people prepare to run, they may start with hamstring stretches and jumping jacks. Some warm-ups could actually make a runner more prone to injury. When it comes to warming up before your run, according to Bidvine, it is best to warm up your muscles naturally. This means instead of stretching your legs all the way back, swing both your legs back and forth in the manner that you are actually going to be using your muscles. This will allow you to not only get your heart rate up but warm up properly to avoid running injuries.

Running outside can be one of the best activities for people to enjoy. Not only does it provide you with your daily vitamin D, but it’s a great way to stay in shape. However, with any activity, there are risks, so it’s important to follow the above tips. Keeping these tips in mind can help you stay safe on your runs.

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