The success of running during the de-escalation has led many to go out on the streets of the city to return to playing sports abroad and run on asphalt. But there are some recommendations to keep in mind so that running on the pavement does not cause discomfort or injury in the short term.

It is very easy for anyone to run on the asphalt, especially those people who live in a city. You only need comfortable clothes, good shoes and a desire to enjoy a workout as complete as running. However, the team of specialized athletic trainers of the Metropolitan Running Club They emphasize the importance of technique and preparation for running on this surface. Because running is what moves us, and practicing it correctly is possible thanks to these 10 tips for running on asphalt. 

1. Footwear is the most important part of running clothing. All the weight of the body and the impact of this exercise falls on the feet, so you should choose shoes that are suitable for running on asphalt to achieve greater comfort and avoid injuries. The type of shoe will depend on your footprint, weight, height, distance and frequency with which you run. But the most important thing is the running technique you have, the lower your technique you should look for a shoe with greater cushioning and support.

2. Choose a comfortable and breathable T-shirt and pants. The best running shirt is synthetic fibers, such as polyester and elastane, breathable and light, as they help to be more comfortable during practice. The pants must also be comfortable and make it easier for you to move your body during the race, in addition to avoiding rubbing to avoid irritating the skin.

3. The perfect surface to roll faster. Being a flat, regular and uniform terrain, the asphalt is the perfect surface to avoid ankle sprains, sprains or other types of injuries, as well as to roll the days that you need to do it faster. Also, on rainy days, it is the most comfortable running surface.

4. If you are a beginner, start gradually. The eccentric work that the race has on the lower body muscles can cause muscle damage, since the muscles, after a long period without experiencing this type of stimulus, are not used to it. The progression and strengthening of the lower body muscles is the best way to start running. Strength exercises such as Splits, Squats, Squat Jumps, etc., are highly recommended for beginners in running. In addition, it is convenient to intersperse moments of greater and less intensity (even when walking), to ensure that the body recovers its previous level of physical capacity with the least possible risk of injury.

5. Going for a run two or three days is enough. For professional or more experienced runners, running is usually common and they do it almost daily. But for people who are not professionals or are fond of running on asphalt, it is recommended to go out two or three days a week interspersed with rest sessions or another type of toning or muscle strengthening exercise.

6. Train CORE to improve performance. If you want to enhance running performance, it is important to keep the CORE strong and toned, as it is the lower body force transmission structure and protects the spine, thus facilitating correct body posture during practice and helping to avoid discomfort in the back.

7. Alternate training routes. Asphalt is a surface with a greater probability of injury than any other, due to its high impact on the joints. However, if you alternate your outings with routes on other softer surfaces in the field or mountains, you will decrease the risk of injury. In addition, changing routes always helps to avoid the monotony of activity.

8 Protect your feet. Not only using good footwear that helps reduce the impact as much as possible, but also strengthening the leg muscles with specific exercises. This will protect them and improve overall running performance.

9. Take advantage of accessories. You can complement your equipment with other elements such as a watch that serves as a stopwatch, wristbands and bands to absorb sweat, running belts to carry small objects such as keys, identity document or money, a cap or glasses suitable to cover yourself from the sun while you run .

10. Stay hydrated. A correct hydration must be done before, during and after practice. Instead, poor hydration can burn your physical options out early. Thinking about hydrating only after running is a mistake since the fluid replacement must be natural and organic, so that the body can regulate the temperature, breathe well and promote sweating as it begins to generate certain physical activity.