Preventing Injury – Road Running

Preventing Injury – Road Running


If you keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at or Please refer to website (for more information on him and his programmes)

Written By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Picture 1 – There is more impact from pavement running as compared to road running

In England, we can see that many run on grass and road, only some run on pavement, as most of the roads are quite safe to run, as compared to Singapore. When I did my further studies there, I used to run mostly on grass – Loughborough University campus and a High School nearby. Eighty per cent of my run was with my former coach Alan Guilder was on grass and 20% on road. In Singapore, as all field inside the track in the stadium is more for S-League soccer and rugby usage, it is very hard to run on a grass surface, as it is only allowed if booked. However for the earthen surface, which is a good alternative to prevent injury for running, one may want to travel to Bedok or MacRitchie Reservoir to run. 

Park Connectors, in Singapore, are usually made of tarmac, is a good way to keep oneself healthy and fit. However, it is not a good way to train for performance. A performer may need to run usually 10km to 20km on a daily basis, and it is advisable to run on tarmac. In the East Coast, the running route is made pavement. The cycling route is made of tarmac. In Kenya, once I ran in Eldoret, just running 10km out and 10km back. It was all earth surface. It was very hard to get an injury there. In Singapore, I stretch a lot before and after a run, in order not to get myself injured. In Kenya, there is no necessity to stretch much and one will feel that they don’t easily get injury there. 

So, in Singapore, if one wants to avoid injury, discounting grass, it is advisable to run on a tarmac track, or better known as the road.

I remember running bare-footed when I was a 15-year-old boy running on road surfaces and it was found that it was hard to get injured. Subsequently, in teenage years, I have experienced myself running with my friend in the morning at 4am/5am on the tarmac, in Orchard Road. To my surprise, I don’t easily get myself injured. Therefore, my take is to inform people who want to continue running is to run on the road in the early hours of the morning. There is more oxygen as well, in the morning, to add to the advantage that one will accrue, as one will have more oxyhemoglobin blood in the body.  

In short, the discipline to wake up early and run on the road safety is a plus point for one to avoid injury as it is difficult to get grass area to run, as field usage in all stadiums are more for S-League and Rugby games, 7am to 10pm. To surmount this, one has to push oneself out of the bed and wake up to run early so that one may find the traffic clear to run easily to enjoy running, smoothly, safely and without any distraction. In order to do this, one will need the mental discipline to do it. Only, some will do it!



By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do the marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at

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