How to Run on Concrete

Make the right preparations to ensure a safe, quality run.

Going for a run around the neighborhood is one of the most convenient forms of exercise, but pounding the pavement can take a toll on your body. Taking the necessary precautions beforehand is vital -- namely, making sure you have the right equipment and know the health risks. With appropriate equipment and awareness, you maximize the safety and convenience of running on concrete.

Things You'll Need

• Quality running shoes

Instructions

Buy the Right Equipment

1. Select a shoe with extra cushioning to absorb the repeated shock of concrete. Make sure the fit is perfect -- the shoe shouldn't feel tight or uncomfortable in any way. Allow a half inch of space between your longest toe and the front of the shoe. Go to a shoe store that specializes in running and athletic shoes. Shop at the end of the day, when your feet are slightly bigger; they'll be closer to their size when you run, which enlarges your feet.

2. Stretch for at least five to ten minutes before your run to reduce muscle tension and increase circulation and muscle flexibility. Focus on your hamstrings, thighs, calves and groin, according to FitDay.

3. Switch your technique to forefoot running, if your athletic ability is such that you are able to run an eight-minute mile. Land on the ball of your foot for each step, rather than your heel -- according to a Harvard University study on the biomechanics of foot strikes, this generates the least amount of impact and reduces the risk of injury, which is higher due to the concrete surface.

4. Select a more minimalist shoe for forefoot running. Choose a shoe with a lower heel, or look for a specialty type of running "glove," which molds to the foot to emulate the bare foot.

5. Run short intervals using the forefoot technique to build up the muscles in your feet and calves; then slowly increase your distance until you feel comfortable. Be patient; mastering this technique can take months.

Tips & Warnings

• If you're new to running, try running on softer surfaces first, such as grass, hiking trails, sand or a treadmill. Running on concrete can be difficult for a beginner.

• Don't scrimp on your shoes. Running applies a force three to four times your body weight for each step, and a concrete surface amplifies this impact, so it's important to invest in quality shoes that will protect your muscles and joints from excessive stress.

• Running on pavement can pose risks regardless of proper preparation and equipment. If you experience acute or chronic pain in your joints, legs or back, take a break from running until your body recovers, then reduce the distance you run or switch to softer surfaces. Consult a physician if pain is a persistent problem.

References

• Running Shoes: Best Shoes for Marathon Runners
• Harvard University Skeletal Biology Lab: Biomechanical Differences Between Different Foot Strikes
• FitDay: How to Optimize Your Run by Stretching before Running
• That's Fit: Is Forefoot Running Best?
• Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear: Running Barefoot, Forefoot Striking & Training Tips

Resources

• Joe the Runner: Forefoot Running Technique