JOGGING is now all the go among city residents heeding the call to improve health and well-being. The increasing number of marathons held in Shanghai bears testament to the zeal for outdoor exercise.

If you are a jogger, you no doubt know all the best running routes around your home. But have you ever ventured further afield to explore the views and environment afforded by other jogging routes?

Shanghai Daily invited several dedicated jogging enthusiasts to recommend their favorite running routes in the city.

Fu Jiayin, 23, organizer of a local group called Joy Runners, told Shanghai Daily that one of the most classic routes is the waterfront along the Bund in the Huangpu District.

“The Bund is a well-known scenic spot in the city, and here joggers can enjoy the gorgeous views of both sides of the river,” said Fu. “Jogging along the Bund, you can experience old and new, East and West.”

Fu added, “The western bank of the Huangpu River features many old structures in different styles, built during former international settlements. Then, looking across to the east, you can see the modern skyscrapers like the Oriental Pearl TV Tower and Jinmao Tower, giving an entirely different perspective.”

The Bund used to be described as “10 miles of luxury.” It links Waibaidu Bridge, or the Garden Bridge, to the north and Jinling Road E. to the south ­­­­­­­— a distance of nearly 1.5 kilometers.

The historic Bank of China Building, Peace Hotel, Customs House and HSBC Building, designed by different architects, revive the grandeur of Old Shanghai.

Fu said there are also several Michelin-star restaurants along the Bund, where joggers can stop in for a gourmet meal.

“As part of the annual Shanghai International Marathon route, the Bund is undoubtedly an iconic place for runners,” Fu said, recommending that the best time to jog is just after sunrise before the day gets hot and the area gets crowded with pedestrians.

For people seeking a quiet, less crowded environment, the riverfront route between Hotel Indigo Shanghai and the Old Dock is the place to jog. The Old Dock, also known as Shiliupu Dock, stands in such stark contrast to the bustling bar scene. This area features some quaint Shanghai-style shikumen, or stone-lane houses.

Bingbing Long, 31, is another running enthusiast. Several of his favorite routes are in the Pudong New Area.

“Expo Avenue is a nice route for joggers in Pudong because of its flat, wide road and scenic views,” he said. “Jogging along this avenue, you can see many structures built for the 2010 World Expo, including the China Pavilion and the one-kilometer Expo Axis, which are now an exhibition hall and shopping center.”

Other well-known structures in this area include the Mercedes-Benz Arena.

Long told Shanghai Daily that joggers can run on this route any time of the day because there are usually few pedestrians when no concert or special exhibition is scheduled. But joggers still need to pay attention to the traffic, and female joggers are advised not to run alone after dark.

Convenience stores along the roadside are quick stops for joggers needing a bottle of water.

Also in Pudong, Century Park offers a pleasant outing for joggers. The greenery and relatively fresh air in the park make it a favorite for runners and even running groups. The 5-kilometer route around the perimeter of the park is good for speed training. Trying to keep pace with some of the better runners is a good way to improve fitness.

Some runners don’t pay much attention to the passing scene, but for runners who aren’t oblivious to their surroundings, the flowers, lake, hills, streams and gardens in the park provide a pleasant backdrop to exercise.

Long also recommends a riverside route in the Xuhui District, along Longteng Avenue. This is a quiet choice for those who want to enjoy views of the Huangpu River away from the madding crowds. With no high rises and little traffic, Longteng Avenue is a perfect place to plug in your earphones and lose yourself while running.

Shanghai does offer runners opportunities to combine exercise with the rich atmosphere of history. Old buildings along running routes have their own stories to tell.

Wang Hao, a surgeon at Tongji Hospital, said he likes to run along Wulumuqi Road, which links the Jing’an and Xuhui districts. The road has three segments: north, middle and south. Joggers can run past old Western-style villas under a canopy of trees.

There are many intersecting routes along the road, including Changle, Anfu, Dongping, Taojiang and Hengshan roads. Small shops, cafes and restaurants in the area are ideal places to stop after a sweaty run. Hengshan Road, famous as one of Shanghai’s “bar streets,” and the city center’s Xujiahui Park are easily accessible from here.

This area is full of buildings that once housed the rich and famous, including the residences of Chiang Kai-shek, businessman and politician Soong Tse-ven and Soong Ching-ling, the “mother of modern China.”

Wulumuqi Road also features a consulate zone, adding a distinctive international flavor to the area.

“The riverside along Suzhou River across the Putuo and Changning districts is also a route joggers may like,” Wang told Shanghai Daily. “Besides views of the river, there are some outstanding historical structures, such as the old Shanghai match factory and the old mint.”

Wang also dispenses medical advice about daily jogging and participating in marathons.

“Before running, you need a 20-30 minute warm-up to gradually increase the amount and intensity of exercise and prevent possible injury,” Wang said.

“And stretching after running is also important. Muscles produce lactic acid, which makes them adhere to each other and ache after exercising. It’s good to stretch your muscles to remove the lactic acid and restore normal body balance.”

After running in a race, if you feel joint pain or tendinitis, it’s advisable to pack the area in ice for the first 48 hours and then in heat in the next 48 hours. After each 20 minutes of icing, take a one-hour break from the application.

Wang said some special stretch running pants also help prevent injury during races.

TIPS

1. Getting a health check

FOR people planning to do long-distance running, doctors suggest a medical check of the heart and lungs. “People with heart problems or cerebral-cardio vascular diseases shouldn’t participate in such sports,” said Dr Sun Baogui, president of the Shang­hai Yodak Cardio-Thoracic Hospital.

2. Don’t run on an empty stomach in the morning

MANY people feel ill after running in the morning because they hadn’t eaten or drunk water. The best time to run is one hour after breakfast. “When the body awakes up in the morning, sympathetic nerves start to work and generate catecholamine,” Dr Sun said. “Then heart­beat and blood pressure start to rise, which is a peak time of risk for an outbreak of cerebral-cardio-vascular disease. Running with­out eating anything forces the body to generate energy from fat, so the free fatty acid in the blood increases. Too much free fatty acid can cause heart disease.”

3. Avoid dehydration while running

WHILE running, it is good to drink 150 milliliters or more of water every 15 minutes. Joggers may choose to drink 800ml of water 30 minutes before running, and then take along a bottle of water if they plan to run for more than 30 minutes. If one’s weight drops by over 2 percent, it’s a signal of dehydration. Don’t drink iced beverages imme­diately after running. The sudden, strong stimulation to the digestive system can cause stomach ache or indigestion.

4. Wear sunscreen while running

EXPOSURE to the sun’s ultraviolet rays for long periods of time can lead to skin cancer. It’s best to avoid direct sun between 10am and 2pm. Using a sunscreen with SPF30 or higher is recommended in summer. People should apply the cream 20 minutes before going out.

5. Don’t have a cold bath soon after running

A warm water bath is good after running. Warm water can help relax the body. But don’t take a cold bath. “It can cause heart attack,” Dr Sun said. “When a person is wet with sweat, the strong stimulation of outside cold can cause a quick shrinking of the blood vessels and drop the blood supply to the body. People who have a history of heart disease are at risk of heart attack under such conditions. In addition, cold water can cause an immediate closure of pores and result in excessive cold.”