Running on different surfaces can provide numerous health and performance benefits. Different surfaces have different requirements and affect running technique in different ways. For instance, running on grass or sand strengthens stabilizing muscles, whereas running on asphalt trains endurance. Switching up surfaces also helps distribute stress evenly across joints and muscles, which reduces the risk of injury. Therefore, it is a good idea to change surfaces regularly instead of running on just one.
Why the Running Surface Matters
The surface directly affects how the body absorbs impact while running. With each step, the body experiences a force many times greater than its own weight. While muscles and tendons are designed to absorb this force, joints are only meant to transmit it. On hard ground, the foot makes brief contact with the ground, increasing the load on the bones and shins. On soft ground, the support phase is longer and the calves, feet, and Achilles tendons take on more of the work. The body always adapts to a specific stimulus.
If you only run on one surface, some structures will strengthen while others will remain weaker. For example, if you run mostly on asphalt, it is easiest to improve your running economy, i.e., to put as little effort as possible into each step. In difficult terrain, your body focuses on providing broad stability to prevent falls. On the other hand, running on sand tests the strength of your calf and foot muscles.
Keep this in mind and, if possible, vary the surfaces you run on. Even a small change in training conditions can strengthen your muscles and force them to work differently. Most running injuries are not caused by the hardness of the ground itself but by a lack of variety in loads.
Types of Running Surfaces
When asked about running surfaces, most runners immediately mention two types: asphalt and trails. However, the spectrum is much broader. You can run on virtually anything. The most common surfaces for running are:
- asphalt roads and sidewalks
- gravel roads
- trails, including mountain trails
- beaches and sand
- grass
- tracks
- treadmills
Running Surfaces Compared: Pros and Cons
There is no clear answer to the question of which surface is best for running. Some say grass is best because it provides the most cushioning when your feet hit the hard concrete. However, running on grass is not ideal either. Another issue is that not everyone can run on any surface because of where they live. Nevertheless, it’s important to remember that each surface has its advantages and disadvantages.
Concrete and Sidewalks
Concrete surfaces and sidewalks are usually right at our fingertips. All you have to do is step outside. They are usually smooth and even. They are well-lit and safe. These characteristics make it easier to run faster and maintain a steady pace on such surfaces. With properly cushioned shoes, running on concrete can even be comfortable because it puts relatively little strain on our bodies.
However, concrete is also the least forgiving surface for our bodies. When running on concrete, the ground does not cushion the shock that passes through the runner’s feet, knees, hips, and lower back. This can lead to an increased risk of injury. Concrete should usually be avoided if possible.
Asphalt Roads
Asphalt roads offer the same advantages as concrete roads. They are widely available and are usually smooth and even, which makes running easier and faster. They are also typically well-lit and safe. Additionally, hard surfaces are slightly softer than concrete ones. It is easier to maintain a consistent training pace on hard surfaces. With properly cushioned shoes, a hard surface can be just as “comfortable” as a concrete sidewalk.
The disadvantages of hard surfaces are similar to those of concrete surfaces. Hard surfaces put a lot of strain on the body – the feet, knees, and hips – because they don’t absorb shocks well. Additionally, repetitive movement on such a flat surface is not good for the development of the body and can cause stress fractures.
Trail Running (Dirt and Forest Paths)
Trail running allows you to connect with nature. The uneven terrain and elevation changes found on trails provide a well-rounded workout that engages different muscle groups and improves balance and agility. Softer surfaces, such as dirt and mulch, are gentler on the joints than harder surfaces, such as concrete. This reduces the impact on the body.
However, uneven trails can lead to trips, sprains, and other injuries. Therefore, trail runners need to be more cautious and choose the right footwear. Trails can also be difficult to access for people living in cities.
Sand
Running on sand has a minimal impact on the joints. Running on sand also makes the legs work harder, which can help build running strength. Running on sand engages more of the body. Running on sand also usually provides an opportunity to enjoy beautiful natural surroundings.
However, you should exercise caution, as running on soft sand can increase the risk of Achilles tendon injury. Running on unstable sand can also lead to ankle or knee sprains. Often, when running on sand, we run along the edge of the beach where the sand slopes, which can cause uneven weight distribution.
Grass
Grass is often recommended as the safest running surface because it reduces stress on the joints. This makes it ideal for injury-prone runners or those needing a recovery run. However, running on grass is more difficult than running on hard surfaces. This difficulty helps strengthen leg muscles and increase endurance.
Unfortunately, strictly grassy areas are usually difficult to find. Ideally, the grass would be even, as in a park or on a grassy field. However, when running in a park, we trample a carefully maintained lawn. On a field, we are confined to a small space. Not to mention, we must have access to such a field.
Athletics Track (Rubber Track / Tartan Track)
Running tracks have smooth, even surfaces that are ideal for speed and interval training. They are usually accurately marked with distances, which makes it easy to measure and track your progress. Many modern running tracks are made of impact-reducing materials that protect your joints and reduce the risk of injury.
However, treadmills are not ideal for long-distance running because running multiple laps can be monotonous and mentally challenging. Large cities can also be crowded, especially during rush hour, which makes it difficult to perform certain exercises. Additionally, access to treadmills may be limited, particularly for those living in smaller towns.
Treadmill Running
Treadmills provide a highly controlled environment where you can adjust the speed and incline to simulate various running conditions. Running indoors eliminates the impact of adverse weather conditions, such as rain, snow, or extreme temperatures. This allows you to stick to your training plan year-round. Additionally, treadmills are a convenient option for people with limited time or access to outdoor running spaces.
However, running on a treadmill has one major drawback that deters many runners: monotony! Running on a treadmill also engages fewer stabilizing muscles than running outdoors because the treadmill belt assists with forward movement. High-quality treadmills can be expensive to purchase and maintain. Not everyone can afford to join a gym and use its equipment.
Benefits of Running on Different Surfaces
As we can see, there are many different types of surfaces. Each surface provides different stimuli and challenges for the body. Thanks to them, you will:
- Strengthen your legs. Running on an unfamiliar surface will require you to use your muscles in a completely different way. Over time, your body will adapt to the various surfaces you run on.
- You will burn more calories. Running on soft surfaces, such as grass, sand, or forest trails, burns more calories than jogging on sidewalks. Your muscles have to work harder to stabilize you, reacting slightly differently to each step. You will also have to engage your upper body more to maintain stability. Running on these types of surfaces engages more of your body and is an excellent way to burn calories.
- Reduce your risk of injury. You can get a running injury if you stick to the same surface for all your workouts. Change the surfaces you run on to expose your body to different stimuli that will strengthen it.
- Variety in training is key. When looking for new surfaces, you will naturally discover new routes. This will make your running training more varied, prevent you from getting bored with the same old routes, and refresh your perspective on your favorite hobby. Who knows how many new routes you’ll discover? !
Common Running Mistakes
One of the most common mistakes that runners make is training on the same surface all the time. This usually refers to hard surfaces. The problem is not the hardness of the surface itself, but rather the repetitive load it puts on the body. The foot lands at the same angle millions of times, and each time, the same structures absorb the shock and impact. Over time, this can lead to an overload of the shins, iliotibial bands, and knees.
A similar effect is achieved by running exclusively on a treadmill. The belt moves under the foot; we don’t make turns or sideways movements. Therefore, different muscles are used than when running outdoors. The biomechanics of movement are also different. When we run outside, our body receives a completely different stimulus. Our body must suddenly provide greater stability and be prepared for an unpredictable surface. In this case, pain in the calves or feet may occur.
However, the riskiest thing is a sudden and radical change in surface; for example, switching from a treadmill to a forest trail. Muscles adapt quickly, but tendons and fascia require several weeks. This is why Achilles tendon overload and shin splints often occur after changing training locations.
Conclusion
Running on different surfaces has health benefits, such as reducing the risk of injury, improving strength and stability, and increasing endurance. In addition, changing surfaces can improve running technique and provide psychological benefits by adding variety to training and offering new challenges and experiences.
