17/01/2022
How to prepare for running on different surfaces
Running is one of the most accessible sports. It seems that nothing is needed for classes at all. Find some sneakers, a T-shirt, shorts, and you can run. But for comfortable classes, it is still better to buy special running equipment. It doesn't have to be expensive. The article told how to choose the right equipment and prepare for running on different surfaces: asphalt, snow, off-road, at the stadium.
- Running on asphalt and paving slabs
- Off-road running
- Running on snow and ice
- Running around the stadium
Running on asphalt and paving slabs
Asphalt, tile, concrete are the most popular surfaces for running. They are affordable, smooth, predictable and, at first glance, comfortable. But there is one disadvantage that needs to be taken into account when choosing sneakers — an increased risk of injury. Therefore, running in ordinary sneakers or sneakers for the gym can be dangerous.
Sneakers
Sneakers for asphalt are light, flexible, with good cushioning and a shallow tread. Their main task is to soften the landing and help
Running shoes for asphalt are divided into training and competitive. In a separate category, you can select shoes with arch support, which is needed for longitudinal flat feet.
For jogging on hard urban surfaces, choose models with good cushioning and smooth highway tread.
For asphalt competitions, choose the lightest possible models, for example, Kiprun Ultralight. Their depreciation is much worse, so use them only for competitions.
If you have flat feet, pay attention to sneakers with additional foot support. They are designed so that they do not allow the foot to fall heavily after landing.
Clothes
Any comfortable moisture-wicking clothing is suitable.
In summer: T-shirt, shorts, socks and cap
In winter: thermal underwear, trousers and windbreaker, hat, gloves, bandana around the neck. In frosty weather, another layer of thin fleece may come in handy.
Important! Running equipment should be made of synthetic. It removes moisture well from the body to the outer layers, the body remains relatively dry and does not overcool. In hot weather, thin synthetics help the body to evaporate moisture faster, taking away excess heat.
If you run around the city, choose clothes with reflective inserts. This is especially important in the dark and cloudy weather.
Preparation for running on asphalt
If you are just starting to exercise or resume jogging after a long break, start with short, light workouts. Sometimes it's better to start with a quick step or alternating running and walking.
Choose the alternation scheme according to how you feel: 5 minutes of running after 5 minutes of walking, 10/5, 5/1 and other options.
Start with 15-20 minute workouts 3 times a week and gradually increase the duration, but not more than 10% per week. Following these simple rules, you can avoid injury and allow the body to adapt to the load.
Off-road running
Off-road running, or trail running— is a separate discipline of athletics in which athletes run on natural surfaces: trails, mud, rocks, windbreaks, sand. Trailrunning equipment should be special, because such conditions for running are hardly ideal. In addition to the increased load in trailrunning, the runner is at risk of twisting his leg or falling.
Sneakers
For comfortable running in such conditions, special equipment for trailrunning has been created. Off-road sneakers have an aggressive tread for better grip, improved foot fixation and reinforced upper material.
For running on rocky routes, choose models with a large surface contact area. A rare and deep tread does not cling well to stones, especially wet ones.
Another important factor when choosing sneakers for running on stones is the rigidity of the sole. Sharp stones pierce the sole to the foot. To prevent this from happening, choose models with thick soles and high twisting stiffness.
Do I need protection from moisture or a membrane in my sneakers?
Sneakers with a membrane are suitable for any wet and cold conditions, except when there is a chance of scooping up water or snow. The membrane does not allow moisture to pass inside and let steam out, but if you go through a ford in such sneakers, the water will gurgle inside until the finish.
Clothes
Choose clothes depending on the area where you are going to run. For forest trails or a city park, ordinary running clothes are suitable.
If you are going to participate in cross-country trails where there is tall grass, bushes, branches, wear T-shirts or running socks to protect your feet from scratches. Longsleeve or running sleeves are suitable for protecting your hands.
When running through dusty terrain, cover your mouth and nose with a bandana, use glasses with a light filter to protect your eyes.
Preparing for off-road running
Off-road running is characterized by frequent changes of coverage, so the runner's "suspension" is under heavy load. Unlike asphalt, you can't turn off your head off-road, you need to constantly think where to step, how to keep your balance and not twist your leg. Therefore, the preparation is specific.
Train on different surfaces to adapt
Do balance exercises and strengthen the stabilizer muscles
Work on pumping the muscles of the foot and ankle
Strengthen your abs and back muscles
Do stretching after training so that the muscles and ligaments are elastic
Running on snow and ice
Running in the snow is not much different from running off-road, but ice can be very dangerous. But even for such difficult conditions, there is a special equipment.
Sneakers
For running in the snow, sneakers with aggressive tread are suitable – the same as for off-road.
When the snow is very dense or the roads are covered with ice, only studded sneakers or special anti-slip pads can save. They can be used not only with running shoes, but also with everyday shoes.
Running gaiters can be useful for deep snow. They protect from snow falling through the top, and in summer they will protect from sand, branches and other forest litter.
Clothes
Choose clothes according to the weather, but do not dress too warmly. You should dress so that it is cool to stand outside without active movement. During the first 5 minutes of running, you will have time to warm up and become comfortable. If you go outside and you feel comfortable just standing, then you are dressed too warmly.
In the cold season, adhere to the principle of layering. The first layer removes moisture from the body - this is thermal underwear, longsleeve or T-shirt. Necessarily synthetic, because cotton retains moisture. The second layer retains heat - thin fleece or insulated longsleeve. The third layer protects from wind and precipitation - a windbreaker. In relatively warm weather, a combination of the first and third layers is sufficient. In frosty weather, all three layers are needed.
Do not forget about the hat, gloves and bandana, so as not to chill the neck.
Preparation for running in the snow
Preparation for running in the snow is similar to preparation for off-road. Stabilizer muscles, abs and back, developed feet and elastic leg muscles are very important.
In frosty weather, be sure to stretch out in a warm room to warm up your muscles and ligaments. So you will save yourself from ridiculous injuries.
Running around the stadium
The stadium can have different types of pavement: asphalt, rubber crumb, professional running surface made of synthetic materials (mondo, tartan). You can run on all surfaces in ordinary road running shoes, but track and field athletes run on a special coating in spikes.
Spikes can be useful if you plan to participate in competitions at the stadium. They are not needed to prepare for city marathons, half marathons or just for recreational running.
If you have never run in spikes, start gradually. Spikes heavily load the foot, so you need to let the body adapt. Run the main part of the workout in sneakers, and at the end of the workout run a little in spikes. Do not be surprised if the muscles ache after the spikes, gradually the legs will get stronger, the technique will improve, lightness will appear.
Spikes for different distances differ:
Sprinters have a very hard sole and a lot of spikes. Designed for distances up to 400 m. At the same time, spikes for short sprints (up to 200 m) and long sprints (up to 400 m) differ in the rigidity of the sole and the thickness of the heel.
Spikes for medium and long distances have a soft sole and fewer spikes. At distances of 800-1500-5000-10000 m, the speed is less, but shock absorption and comfort are important, so the sole of the remote spikes is thicker and softer.
