How do you find the perfect place to run? A guide for those who want to train outdoors

How do you find the perfect place to run? A guide for those who want to train outdoors

Even the most seemingly convenient route can be a bust.

It’s neither hot nor cold outside right now. The weather is whispering: it’s time to put on your sneakers and go for a run. How to choose the right place? What is the best surface to run on? Where is there less risk of injury? We made a little guide on how to choose the ideal route.

Master of Sports candidate, trailrunner, PRO-expert Sportmaster PRO

Running surfaces come in two types: smooth (asphalt, running track and path surfaces) and rough terrain (parks, dirt). For running, dirt tracks (in parks or forests) are preferable – they differ from asphalt and tiles less rigid, and therefore have a lower impact load on the joints and muscular apparatus of the runner.

How to find a place to run in the city

In the city, it is better to choose places where there are no cars and exhaust fumes nearby: parks, traffic-free embankments, residential areas. A runner needs a lot of oxygen, lungs are working actively – you should not pollute them with harmful emissions.

Victor: For the same reason, running indoors is worse than running outdoors. In an enclosed space, the air has a higher concentration of carbon dioxide and lower oxygen content. Treadmills in general can replace running on special rubberized and unpaved paths, their disadvantage is the lack of picture change and worse air quality compared to the street.

What kind of shoes to choose?

For rough terrain, sneakers with more aggressive soles are better suited to move more easily and push off the rough, uneven road.

Victor: Another option is soft, rubberized paths in parks or at the stadium. The soft surface will allow you to tone your muscles, ligaments and joints. Shoes for smooth tracks should be with a non-aggressive, wear-resistant surface with a high level of shock absorption.

In general, do not chase the ideal place and distance, it is better to run at a relaxed pace. And for beginners, it is better to practice running technique first – ideally with a trainer.