The Pros And Cons Of Running On Different Surfaces
Posted on 01 Jul, 2019
The biomechanics of running changes according to the terrain you are running on. Your body adjusts to the environment, and you work different muscles and joints when you switch from a hard surface to a soft one, or from flat terrain to something with a slope or camber. To avoid repetitive stress injury from running, it is important that you incorporate a mix of terrain into your routine. It’s not only beneficial to your body, but good for your mind.
Asphalt Cons: A mixture of gravel, tar and crushed rock, asphalt surfaces are quite hard on the joints. You also have the hazard of pot-holes and traffic to contend with. |
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Grass Cons: It can be difficult to find a grassy area that is ideal for running. Often they are either closed to the public (golf courses, football fields, stadiums), or packed with picnickers (public parks). Grassy areas also tend to be uneven and can be slippery when wet. |
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Sand Cons: Due to the wider degree of flex in your feet and ankle movements, there is a higher risk of Achilles injuries. And when running on a beach, the tilt of the surface by the water’s edge can be stressful on the knees. |
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Dirt Roads Cons: When wet, earthy surfaces become slippery and muddy. Sometimes the opposite occurs. In really hot and dry areas, the road gets overbaked and turns into a hot, dusty oven. |
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Cinder
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Forest Trails Cons: Unless you’re lucky enough to find a wood chip trail or one with well-drained peat, woodland trails can be muddy and slippery. Tree roots can also be a hazard. |
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Synthetic Track Cons: Some tracks have a slight camber to it which can put additional stress on your ankles, hips and knees. If you are alone on an empty track, you can alternate your running direction to even out the strain on your joints, but in most cases, you'll have to run in the pre-determined direction set for the day. |
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Snow Cons: Snow obscures dangerous objects or dips in the landscape from view. One can easily take a misstep off a curb and twist an ankle. |
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Treadmill Cons: Running on a treadmill isn’t very exciting and many runners get bored of it. A treadmill’s moving belt is also said to result in unnatural body motion, which could be injury causing. Lastly, unless you have the space for one, you probably have to belong to a gym to gain access to one, and this can be quite uneconomical. |
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Concrete Cons: Made primarily of cement, it delivers the most impact of any surface to a runner’s legs. |
Final Wrap Up
Even if you’re a road racer, pushing off on softer surfaces engages and strengthens more muscles, which can translate into faster times on the road. But that doesn’t mean you should be a complete off-roader. Training on harder surfaces like asphalt and concrete have their advantages. They allow you to work on your race rhythm and gets your legs accustomed to running on hard surfaces.
So, as with most things in life, take a break from your regular routine, switch it up a bit, and enjoy the new.
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