Many runners prefer certain surfaces. Some swear by the softer dirt offered by trails, while others train on treadmills year-round to benefit from the belt's forgiving bounce. Pavement, while hard, is usually a consistent surface that does not require delicate footwork or special shoes. However, uneven pavement can be detrimental to any run as performance decreases and the risk of injury increases. If uneven pavement on your running route cannot be avoided, you should take certain precautions to ensure your safety and comfort.
Use Adequate Light and Reflective Gear
Similar to trail courses, routes with uneven pavement boast a plethora of tripping hazards. Consequently, visibility is important to reduce the risk of a sprained ankle or fall. In low-light conditions, such as sunrise or sunset, you should wear a headlamp or carry a flashlight to light your way. You also may want to invest in reflective equipment if you frequently train at night or in the early morning, especially if you plan to avoid potholes or a bumpy sidewalk by running closer to the middle of the road.
Invest in Proper Running Shoes
For runners who overpronate or underpronate, proper running shoes mean the difference between success and perpetual injuries. On uneven surfaces, this difference is even more pronounced. If you underpronate, your feet fail to absorb shock due to high arches and you require additional cushioning in your shoes. Overpronators are flat-footed and need a shoe that offers increases stability to prevent the ankle from rolling inward. Uneven pavement increases the likelihood that you may roll your ankle or land on an inconsistent surface. If your shoes do not give you the correct amount of cushion or stability, this shortcoming is more prominent on uneven pavement and the risk of injury increases.
Increase Your Flexibility
In "Trail Runner" magazine, Katrina Hays cites dysfunctional hip flexors as a leading cause of injuries for off-road runners and other athletes who train on uneven surfaces. Your hip flexors remain at the center of balance, and if they do not rotate across all planes, your gait and form suffer. Lengthening your hip flexors through stretching helps to improve range of motion and consequently overall muscular function. Hip flexor tightness can cause degeneration of the Achilles tendon, hamstring strain, lower back pain and hip bursitis. If you consistently run on uneven pavement, the consequences of dysfunctional hip flexors can be more pronounced.
Focus on Strength Training
Running on uneven surfaces alters the angle of your legs and consequently your gait cycle, according to Sara Brown, a doctor of osteopathic medicine. This change places additional pressure on the menisci and ligaments of your legs. Strength training remains one of the best preventions of ligament and tendon injuries. Stronger muscles in the legs help stabilize the joints without relying on tendons, ligaments or menisci. Muscle also absorbs a substantial amount of force, especially from the increased impact associated with running on uneven pavement. Focusing on your core also helps stabilize your entire body during the running cycle. By maintaining your balance on uneven pavement, you can avoid sudden movements that may cause a serious injury.
