Do Running Surfaces Matter?

written by runnergirl training

There are a variety of running surfaces and they each have pros and cons. There is not a single best running surface. Mixing up your running surfaces is helpful to prevent injuries. If training for an event make sure the majority of your mileage is on the same type of surface. Also make sure you have the correct type of running shoes for the surface. For example, minimalist shoes might not be the best shoes for trail running. Be sure to gradually transition to a new running surface or shoe type.

Use this guide below to help you be in the know about where your feet decide to tread.

Treadmills

Tips:

Belt reduces impact on joints

Pros:

Flat

No traffic

Cons:

Mental boredom

Less quality treadmills can hurt joints

Asphalt roadways

Tips:

Pick a flat surface

Face traffic

Reflective & bright clothes

Only use 1 earbud to hear traffic

Pros:

Most common surface

Cons:

Traffic

Crowned & uneven roads

Grass

Tips:

Absorbs shock instead of sending it back up feet & legs

Good for injuries of tendons & muscles

Pros:

Good for after a fracture

Cons:

Can aggravate plantar fasciitis

Track

Tips:

Call schools to see track availability

Pros:

Flat

No traffic

Known distace

Cons:

Can be monotonous 

Sand

Tips:

Hard packed sand is best

Pros:

Adds variety to running surfaces

Challenging

Cons:

Can injure joints & soft tissue.

The best practice is to run on a combination of surfaces throughout the week. It prevents injuries from repetitive workout surfaces.