What are the best surfaces to run on?
Have you ever wondered if running on sand is the same as running on a treadmill or asphalt or grass? Well, there sure are some differences between each of the surfaces. Every runner will find a suitable surface for them, based on the pros and cons of each one. So if you are asking yourself: What are the best surfaces to run on? Here are some answers.
1- Sand
The pros of running on the sand are that hard sand makes it easy for your joints to move. This is good because it is an excellent way to improve your stamina and running techniques. However, soft sand will require more pushing efforts and you will have to pick up your knees and use more strength. On the other hand, it can be very tiring to run on soft sand and requires taking breaks regularly to avoid injuries. If your aim is a long run, then try to change directions regularly to avoid pelvic obliquity.
2- Synthetic track
The surface of a synthetic track is suitable for runners who are recovering from an injury or new runners. This is a good option for interval training and structured tempo. When it comes to cons, running on synthetic tracks can lead to muscle imbalances because runners usually run counterclockwise on the trail. So if you choose this surface, try to change directions more often.
3- Treadmill
The treadmill is a good surface for your ligaments and tendons. It is a low-impact way to train after an injury. Another good thing about treadmills is that you can set the incline and the pace. However, running on a treadmill is different than running outside because when the ground is pulled underneath you, the training effect achieved is much smaller. Furthermore, a big part of the stress during push-off is on the Achilles tendon and the calves, leading to injuries due to muscle overuse.
4- Asphalt
Running on asphalt does not require paying attention to the surface, which is beneficial for tempo workouts and helps you achieve maximum propulsion. You can also run faster on asphalt. But, the orthopedic stress on such a hard surface is higher, which can be harmful to your joints, especially if you have joints issues. Choose a well-cushioned pair of shoes for such runs.
5- Forest trails
Forest rails are usually soft woodland and have the best cushioning which makes them great for the joints. They are also appropriate for a reactive and flexible running technique. If you chose to run in a forest, keep in mind that the soft surface can slow down your pace and strength. So if you are looking for fast runs, it is better to avoid running here.
6- Grass
If you like to run barefoot, then grass is a good surface for you. It helps to strengthen your foot muscles and boost your running techniques. Furthermore, it can offer you good cushioning if the grass is well maintained.
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