Running is a great forms of exercise that can be done almost anywhere. However, not all running surfaces are created equal. Some surfaces are better for your body than others. Some surfaces can help prevent injuries, while others can cause more harm than good.
Paying attention to the surface you run on is important for several reasons. First and foremost, the surface you run on can have a significant impact on your body, particularly your joints and muscles. Different surfaces can cause different levels of impact and stress on your body, which can lead to injuries over time. By running on the right surface for your body, you can help reduce the risk of injury and keep yourself healthy and active.
Another reason why it’s important to pay attention to the surface you run on is that it can affect your performance. For example, running on a soft surface can be more challenging than running on a hard surface because it requires more effort to maintain your balance and stability. Similarly, running on a surface with a lot of hills or uneven terrain can be more challenging than running on a flat surface.
In this article, we’ll take a closer look at the best and worst running surfaces and the best type of running shoes for those surfaces.
Best Running Surfaces
1. Grass
Running on grass is one of the best options for your body. It provides a soft, cushioned surface that reduces the impact on your joints. Running on grass also helps to improve your balance and stability. It’s an excellent surface for runners of all levels and is especially beneficial for those recovering from an injury.
You don’t have to be in the country to get the benefits of running on grass. You can go to your local park, find an open field, or run on the grass on the side of the road.
Best Running Shoes for Grass
When running on grass, it’s important to wear shoes with a good grip to prevent slipping. Trail running shoes are a great option for running on grass as they provide excellent traction and stability. They often have a rugged, lugged outsole that can handle uneven terrain. Look for shoes with a breathable upper to keep your feet cool and dry during your run.
2. Trails
Running on trails offers a variety of different surfaces, including dirt, rocks, and gravel. This can help improve your balance and coordination, while also providing a softer surface than pavement or concrete. Trail running is a popular form of running and can be found in parks, forests, and mountains. It’s a great way to get in touch with nature while getting a great workout.
Best Running Shoes for Trails
When running on trails, it’s important to wear shoes that offer stability and protection. Trail running shoes are designed for this purpose and often feature a rugged outsole with deep lugs for maximum traction. They also often have a reinforced toe box and upper to protect your feet from rocks and other obstacles. Look for shoes with a good cushioning system to absorb shock and reduce the impact on your joints.
3. Treadmill
If you’re looking for a low-impact surface to run on, a treadmill is a great option. It offers a flat, cushioned surface that can help reduce the impact on your joints. It’s also a great way to control your speed and incline. If you want a controlled environment for when the weather is bad, treadmills are great because they are inside at gyms, fitness centers, or you can put one in your home.
Best Running Shoes for Treadmill
When running on a treadmill, it’s important to wear shoes that provide good support and cushioning. Running shoes with a flexible sole and good arch support are ideal for treadmill running. Look for shoes that have a breathable upper to keep your feet cool and dry during your indoor workout.
4. Synthetic Tracks
Synthetic tracks are designed to be shock-absorbent, which makes them a great option for runners. They provide a consistent surface that can help improve your speed and performance. Synthetic tracks are often found in schools, colleges, and sports facilities.
Best Running Shoes for Synthetic Tracks
When running on synthetic tracks, it’s important to wear shoes that provide good traction and stability. Lightweight racing shoes are ideal for synthetic track running as they offer a good balance of support, cushioning, and grip. Look for shoes that have a breathable upper to keep your feet cool and dry during your run.
Worst Running Surfaces
1. Concrete
Running on concrete can be tough on your body. It’s a hard, unforgiving surface that can cause a lot of impact on your joints. This can lead to injuries like shin splints, stress fractures, and joint pain. Concrete is commonly found on sidewalks, roads, and in urban areas.
Most city races are done on concrete. It might be ok to run on occasionally to train, but make sure it’s not the only surface you are running on.
Best Running Shoes for Concrete
When running on concrete, it’s important to wear shoes that provide good cushioning and shock absorption. Running shoes with a thick sole and good arch support are ideal for concrete running. Look for shoes that have a breathable upper to keep your feet cool and dry during your run.
2. Asphalt
Like concrete, running on asphalt can be tough on your body. It’s a hard surface that can cause a lot of impact on your joints, which can lead to injuries over time. Asphalt is commonly found on roads and in urban areas.
Best Running Shoes for Asphalt
When running on asphalt, it’s important to wear shoes that provide good cushioning and shock absorption. Running shoes with a thick sole and good arch support are ideal for asphalt running. Look for shoes that have a breathable upper to keep your feet cool and dry during your run.
3. Sand
Running on sand can be a great workout, but it’s not the best surface for your body. It’s a soft, unstable surface that can cause your feet and ankles to twist and turn. This can lead to injuries such as sprained ankles and twisted knees.
Best Running Shoes for Sand
When running on sand, it’s important to wear shoes that provide good traction and stability. Running shoes with a thick sole and good arch support are ideal for sand running. Look for shoes that have a breathable upper to keep your feet cool and dry during your run. Some dedicated sand running shoes have been developed to provide extra grip and prevent slipping on the unstable surface.
4. Cobblestones
Running on cobblestones can be a beautiful and scenic experience, but it’s not the best option for your body. The uneven surface can cause your feet and ankles to twist and turn, which can lead to injuries over time. Cobblestones are commonly found in historic districts and old towns.
Best Running Shoes for Cobblestones
When running on cobblestones, it’s important to wear shoes that provide good stability and support. Running shoes with a thick sole and good arch support are ideal for cobblestone running. Look for shoes with a sturdy upper that can withstand the uneven surface and protect your feet from bumps and bruises.
Conclusion
Choosing the right running surface is important for your body and can help prevent injuries. While some surfaces are better than others, it’s important to mix up your running routine and try different surfaces. This can help improve your balance and coordination, while also keeping your workouts interesting and engaging. Remember to listen to your body and adjust your workouts as needed.
When it comes to choosing the right running shoes for different surfaces, it’s important to find shoes that provide good support, cushioning, and stability. Look for shoes that fit well and provide enough room for your toes to move freely. It’s important to try on running shoes before you incorporate them into your workout routine. Properly fitting shoes can help prevent blisters, calluses, and other foot problems.
