17/10/2020
➡️Asphalt
Although running on a sidewalk may sometimes be a safer choice (to avoid traffic), asphalt is a bit softer and therefore easier on your body than concrete. So, if you're running on a hard surface, opt for asphalt roads when you can, as long as they are safe.
➡️Concrete
While it is harder than asphalt, concrete is a readily available running surface and one that is most practical for many people to use. If you often run on asphalt or concrete, make sure your shoes provide good cushioning, for shock absorption. Replace them often.
➡️Grass
The good news about grass: It's low-impact, but still requires enough muscle strength to provide good training. You can do it barefoot or in minimalist shoes to improve foot strength. Grass is great for beginning runners because it means less pressure on the bottom of the foot, at least according to a few studies of plantar load.
➡️Trails
Like grass, dirt or wood-chip trails offer a cushioned surface for runners, and often pretty scenery to enjoy. They are a nice opportunity to switch things up.
Benefits of trail running include this lower-impact, joint-friendly surface, which means a lower risk of overuse injuries. Of course, that could also be a negative. A trail's tricky, uneven terrain puts runners at risk of twisted ankles and other traumatic injuries due to falls. It's also more difficult to run fast.
➡️Track
If you're just recovering from a running injury and you're worried about a recurrence, your best bet is to run on a rubberized track, which will offer a level surface as well as good shock absorption. Most tracks are 400 meters (about 1/4 mile), so it's easy for you to monitor your distance when you're running. That makes tracks a great option for speed training.
