Is it safe to do jogging on asphalt

Is it safe to do jogging on asphalt
I do jogging every day in the morning. I have a river near my house with an asphalt (bitumen) road along it. I heard, that people ruin their knees and acquire hernias on such surface. Unfortunately i have no rough terrain or stadium tracks nearby. How safe is it to run daily above the asphalt covering? Should it be prohibited at all,[link widoczny dla zalogowanych], or i can mitigate by proper techniques and certain shoes?
If the latter is true, i'm interested in the techniques and shoes in detail.
It can be done. Don't heel strike, ever,[link widoczny dla zalogowanych], that's what's going to kill your knees, regardless of the surface you're on. Make sure you land on your forefoot or midfoot (forefoot if it's more of a run, midfoot if it's more of a jog),[link widoczny dla zalogowanych], with your body weight over top of your feet. If it's behind your feet, your knees suffer.
To make it easy to not heel strike, don't wear shoes with a raised heel anything more than [link widoczny dla zalogowanych] 3.0s is too much, if you can get minimalist shoes that have no heel at all, and soles only a few mm thick, all the better. The reason barefoot runners don't have knee problems is the soles of the feet are very sensitive, so if you're landing with any kind of impact, your feet hurt before you're even damaging your knees. You said barefoot isn't an option for you,[link widoczny dla zalogowanych], and I agree, I don't want to run in dog poop or on broken glass,[link widoczny dla zalogowanych], but I still go for thin shoes that let me feel the ground very easily.
As for reliable and verifiable studies there aren't any. Anyone who has an attachment to the traditional running method or the minimalist running method will be able to poke holes in any study supporting the other side. Incidentally,[link widoczny dla zalogowanych], there aren't any studies that show that traditional running shoes offer any sort of benefit (and I would suggest if there haven't been any in 40 years, they're not going to ever show up), conversely there haven't been any to satisfy doubters that minimilast or barefoot running is any safer. But if you wear shoes that make it easy for your feet to hurt, you just make sure you're running in a way that they don't hurt. If they do start hurting and you can't change your technique so it stops. Cut your run short and walk home. If you're wearing shoes that offer lots of cushioning, you'll only find out there was a problem when your knees start hurting.
Also, the no heel striking rule doesn't apply when walking, although you don't want to literally "strike", it's more of a roll over your heel on the outside of your foot to the balls.
Another thing I've heard suggested, but haven't been able to test for myself or find any studies to back up (no surprise there), is that a higher cadence and shorter stride is associated with lower injury rates.
The big thing to ensure you do in this situation is to 1) ensure you are in properly fitted shoes and 2) have good biomechanics. If you do these, you can run on almost any terrain (concrete if the exception. Concrete is always a bit rough due to its density).
To give you an idea, I've run on asphalt roughly 75% of my miles over the past 7 years with weekly mileage totals going over 100 miles/week. If you do the daily running maintenance, asphalt can be ok. This includes:
good shoes
good form (maybe do drills once a week if need be)
stretch and keep yourself limberThe above 4 are necessary in any running routine really but important if you are not running on ideal surfaces.
Included are a few links that write about good running biomechanics and/or the importance. Googling the terms will provide you with a plethora of results. While not all institutions are exactly alike, there are a lot of common themes and several common ideals they strive for. For example, there is an ideal of strides/minute most people say is correct (170180). Other things include hip positioning, knee lift, footpath, etc.
Simply being 'aware' of 'how' one's form may be incorrect/inefficient/hampering is the first step. Keep as a mental picture the way in which the top of the head of Alberto Salazar stayed parallel to the top of the wall of the Queensborough Bridge during the New York City marathon. The foot at each foot strike should be straight and in line with the direction of forward motion. It was a limited sample of elite runners, and they blanket applied it to be "everyone" should run at 180. So what happens is you get runners doing artificial hacks to their stride to get to 180. I remember going through some videos of Geb, and counting strides, and his workout stride rate is somewhere in the 160 and his race rate is slightly over 180. It somewhat of a misperception that got applied with a very large brush. JohnP Jul 5 '12 at 22:00
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