We talked to local experts about how to stay safe and how to pick the proper running shoes.
By MacKenzie Reagan
As the weather warms up, many people take their workouts outside with a run around the neighborhood. We talked to local experts about how to stay safe and how to pick the proper running shoes.
“The main [safety tip] would be to be completely aware of your environment,” says Goody Tyler, the Virginia/D.C. representative of the Road Runners Club of America. “The major way to do that is [not to] wear headphones because it distracts people.” He also advises to run with a group, if possible. The RRCA’s website has a list of other safety tips here.
But how do you prevent injuries?
Ray Pugsley, owner of Potomac River Running Store, recommends stretching before, after and during your workout as well as having some form of ID on you in case of emergency.
“Stretching is always something that comes up. Ideally, if you have a good stretch and strengthening routine, that’s going to keep you healthy … Stretching after you run would be priority No. 1. Stretching a little bit into you r run would be priority No. 2,” he says. Stretching in the middle of your run “would be more effective than stretching [your muscles] cold.” He emphasizes the importance of “active isolated stretching,” or using one muscle to stretch another muscle. (For examples of active stretches, head over to Runner’s World.)
Another way to prevent injuries is to make sure you’re wearing the right kind of shoes for your running style and specific needs.
One advantage of going to a store like Pugsley’s, he says, is the in-store treadmill where he and his employees can analyze shoppers’ gaits and running styles and recommend the best type of shoe for their specific needs.
Below are two types of running shoes Ryan Long of Potomac River Running recommends:
New Balance 860v6
“The 860v6 has a sleeker fit than its predecessor that’s more secure on your foot and more stylish when you wear it post-run. Responsive, supportive, comfortable … it sets a new standard in running shoes for overpronation.”
Nike Structure 19
“From the Flymesh upper to the triple-density foam midsole, the Nike Air Zoom Structure 19 Running Shoe offers plenty of support and the response you need for a smooth, stable ride that feels ultra-fast.”
Whatever shoe you choose, Tyler recommends wearing reflective clothing and walking in the direction that faces traffic if you’re walking on the road (that is, the left side) so drivers can see you.
