Running is a popular sport for building cardiovascular fitness and burning calories. It is also popular because it can be done anywhere. However, where a runner trains will have a definite impact on performance and risk of injury. Choosing a running surface to make the most of a training session can be as critical as choosing a pair of running shoes.
Running on Asphalt
Asphalt roads are usually flat, hard, predictable surfaces that allow runners to build speed. This running surface is the most easily accessible and most commonly used. An important factor to keep in mind when running longer distances is that asphalt is much more forgiving than concrete. Runners should be aware that most roads are sloped so water will run off the center and could cause runners to have more foot rotation, which has the potential for causing injury. Also, runners need to beware of potholes and traffic.
Running on a Track
Most local tracks are made of a springy material and are gentle on the joints. They offer an even surface that is firm. Running on a track is great for speed or interval training. It is also very easy to measure distances on the track. Track running is not ideal for long distances as there are frequent turns. If running for lengths of time on a track, it is advised to change directions every few laps to avoid strained muscles and injuries to the ankles, knees and hips that will have pressure on them when running around the curves.
Running on Grass
Grass is soft and provides easy impact on the joints. This softness can actually make the legs tire more quickly, but at the same time running on grass can increase strength in the leg muscles. The caution is that the grass can be very uneven and forces the muscles and tendons to work harder to keep the body stable, increasing the risk of injury. If running on grass, choose parks, golf courses and football fields where the surface is most likely to be flat, neatly cut and clear of debris.
Running on Dirt
Dirt trails are some of the best surfaces to run on. They are often scenic and free of traffic. They are also a good place to train uphill and downhill, as many are used as hiking trails. Runners are cautioned to be very aware of the trail in front of them, keeping a keen eye out for leaves, rocks, and roots.
Running on Sidewalks
It is advised to stay off the sidewalks unless absolutely necessary. Unfortunately, most people tend to do the majority of their running on sidewalks. Concrete sidewalks have the hardest impact on a runner's legs of any running surface. Many sidewalks are cracked and uneven, leaving the runner exposed to the possibility of tripping. Also, sidewalks are not continuous and runners are constantly jumping up and down to cross streets.
Running on Sand
Running on sand is a tough workout for the calves, as the softness increases resistance. On the other hand, it offers beautiful scenery and cooling sea breezes. It also provides the rare opportunity to run barefoot. Generally, for runners, sand is too soft and uneven to run on and can cause stress on the leg muscles. The slope of the beach often causes strain on the ankles. If running on the beach, it is advised to run at low tide on the packed, flatter sand. It is also recommended to run more slowly and only working limited mileage on the beach.
Running on a Treadmill
The treadmill is an indoor running option of particular benefit when the weather outside is not conducive to running. The surface on the treadmill is consistent and easy on the legs. Another benefit is the ability to easily adjust the pace of the run.
The best surfaces are firm, but not too hard. They also need to be smooth and relatively flat. The most important factor is the amount of shock absorption the runner wants to endure. Runners needs to maintain healthy bodies in order to continue their training. Running on multiple surfaces throughout the week would break the monotony and lessen the impact on the legs, keeping the runner in great physical form to continue workouts.
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