If you’re thinking about getting in shape, keeping fit, or maintaining the health of your heart, lungs, and other organs, running is key. It’s one of the most popular exercises worldwide and for good reason. You don’t need any fancy gear, a group of people, or a specific location. All you really need are your feet and, ideally, a pair of shoes—though even that’s optional.
The benefits of running are almost endless. It strengthens your heart and lungs, improves circulation, and tones muscles all over your body. Regular running boosts your cardiovascular endurance, helps combat the effects of aging, and even supports mental health. With all these perks, it’s hard to find reasons not to do it.
However, before you dive into a healthier lifestyle, consider the surface you run on. It can significantly impact your enjoyment and even your health. Let’s dive into how different running surfaces might affect you.
Grass is a popular choice for many sports, not just because it looks nice. The soft, springy nature of grass and the soil beneath it is ideal for protecting your joints from damage. Grass surfaces are forgiving, which reduces the risk of injury. Plus, running on grass makes your muscles work a bit harder, increasing their strength. Nonetheless, grass isn’t perfect; it’s often uneven, which can cause ankle injuries and tripping. Wet grass can be slippery, and for those with allergies, it can turn into a sneeze-fest quickly.
Dirt trails offer a similarly cushioned experience for your joints, especially your knees and ankles. While not as soft as grass, dirt still gives enough to help prevent injuries and make runs more pleasant. However, dirt trails can be uneven, with tree roots and rocks posing trip hazards. Their condition can also vary with the weather, turning into muddy swamps after heavy rain.
Running on sand, such as at the beach, gives your calves and thighs a demanding workout due to its soft and yielding nature. It’s great for running barefoot, and you can enjoy scenic views while you’re at it. However, sand can be uneven, and running barefoot might cause blisters. It’s best to keep sand runs short to avoid these issues.
Concrete is easy to find, especially in cities where it’s used for sidewalks. However, it’s one of the hardest surfaces you can run on, providing no cushion for your steps. This means your joints absorb the full impact, which is not ideal. But sometimes, city living leaves few options.
Asphalt, used for most roads, is softer than concrete, making it kinder on your joints. It’s also a fast surface, making it popular for city marathons. However, running on roads comes with risks like potholes, cracks, and traffic. To stay safe, make sure you’re visible, especially in low-light conditions.
Treadmills are designed for running and offer shock-absorbing features that protect your joints. They also have non-slip belts, making falls unlikely. Since you can use treadmills indoors, you’re not affected by the weather. While the view doesn’t change, treadmills offer a safe and practical running option, with the added convenience of being close to a bathroom.
Synthetic running tracks, used in the Olympics, are fast and provide good joint support. They make it easy to measure distances given their standard sizes. However, the continuous curves can strain your knees and tendons, making tracks better suited for speedwork rather than long distances.
Old-fashioned cinder tracks, made from fine rock, carbon, and ash, are easier on your joints than hard road surfaces. If well-maintained, they offer a good running environment, but weather can turn them into muddy messes or loose gravel, making them risky.
Running in snow can be a unique and pretty experience, but it’s not without risks. Snow can hide obstacles and is usually slippery. This makes running in snow more about novelty rather than a regular practice.
The surface you choose to run on greatly influences your experience. Each surface has its pros and cons, and your choice should depend on your running goals and available options. Avoid injury by selecting a surface carefully. Treadmills are the safest option, eliminating concerns about traffic, uneven paths, or poor lighting. If you prefer running outdoors, look for well-maintained grass or dirt trails. Concrete should be avoided whenever possible.
Don’t let worries about surfaces stop you from running. It’s one of the best exercises out there. Just make sure to reduce injury risks by thinking carefully about where you run before putting on your running shoes.