The Ultimate Guide To Running Surfaces
One of the best things about running is that you can do it almost anywhere: on the pavement, in parks, through the countryside, along the beach… But which surface is the best for running?
In this guide we’ll explore the different types of running surfaces, weigh their pros and cons, and help you choose the best terrain for your runs.
Let’s get started!
Running on concrete or asphalt
Concrete and asphalt are the most common running surfaces – typically found on pavements or sidewalks. If you live in a town or city, running on the pavement is often the most convenient and accessible way to run.
Pros
- Concrete and asphalt running surfaces are easy to find in urban areas
- Concrete provides a smooth, even surface for steady pacing
- Pavement running is perfect if you’re training for road races or marathons
Cons
- The hard surface can increase the impact on your joints, leading to potential injuries
- They offer little shock absorption, putting more strain on the body
- Wet conditions can make them slippery and hazardous
Running on a treadmill
Love it or hate it, the treadmill is a runner’s best friend when the weather isn’t on your side. Treadmills are also ideal if you need to reduce the impact on your joints.
Pros
- Running indoors means you never have to worry about rain, heat, or icy paths
- The cushioned belt helps reduce joint impact compared to outdoor surfaces
- You can adjust speed and incline for a custom workout
Cons
- Treadmill running can quickly get boring
- You miss out on fresh air and changing scenery
- Gym memberships or owning a treadmill can be pricey
Running on grass
If you’re looking for a soft, natural surface that’s easy on the body, grass might be the best running surface for you.
Pros
- Grass is soft and forgiving, reducing the impact on your joints
- It’s great for beginners or anyone recovering from an injury
- Running through a grassy park or field makes for a peaceful, scenic workout
Cons
- Grassy surfaces can be uneven, increasing the risk of ankle twists or trips
- It can get slippery and muddy, especially after rain
- Hidden hazards like rocks or holes can be hard to spot
Running on trails
Trail running is a popular choice for adventure seekers looking to escape the pavement and get out into the countryside.
Pros
- Soft surfaces like dirt and mulch reduce joint impact
- The uneven terrain builds strength, balance, and stability
- Running in nature can be a breath of fresh air for your mind, body, and soul
Cons
- Trails can be unpredictable, with roots, rocks, and uneven paths posing tripping hazards
- Mud and wet conditions can make trails slippery and difficult to navigate
- Not all trails are well-marked, so you have to take care not to get lost!
Running on a track
Track running on a track isn’t just for sprinters – head down to your local track for a consistent running surface that’s easy on your joints.
Pros
- Tracks have marked distances, making it easy to track your progress
- They’re designed to absorb shock, reducing stress on your joints
- They’re perfect for interval training, speed work, and sprinting
Cons
- Running in circles can get repetitive during long sessions
- Tracks may only be available at schools or sports facilities
- They can get crowded during peak training times
Running on sand
If you’re lucky enough to live near the beach, try running on the sand for a workout that’s as challenging as it is scenic!
Pros
- Sand provides natural resistance, which helps to build leg strength
- The softness of sand means it cushions your joints
- Beachside views. Enough said.
Cons
- The unstable surface can be hard on your ankles and calves
- Running in sand takes more energy, so you’ll tire faster
- It’s tricky to keep a steady pace due to the shifting surface
How to choose the best surface for running
The best running surfaces for you ultimately depend on your fitness goals, your joints, and what’s convenient for you.
Consider your fitness goals
- Speed and performance: Go for tracks or treadmills where you can control factors like speed and incline
- Endurance and long runs: Stick to concrete or asphalt to cover longer distances
- Strength and conditioning: Try sand or trails for an added challenge
Think about your joints
If you’re prone to joint pain, it’s a good idea to choose softer surfaces like grass, sand, or a treadmill. These running surfaces help to reduce the impact of running, protecting your joints and helping to prevent injury.
If you have any issues with your ankles, try to avoid uneven terrain like trails or sand. These unstable surfaces can increase the risk of twists or sprains. Stick to flat, stable options like a track, treadmill, or well-maintained pavement instead.
Factor in convenience
Convenience matters too – running on a surface that’s easy to access makes it easier for you to stay consistent with your training. If you live in a city, chances are that pavement running or running in parks are going to be your best bet. If you’re a fairweather runner, make sure you have access to a treadmill so you can keep up your training when the weather turns.
Mix it up
Variety is the spice of life, so mix up your running surfaces to reduce repetitive strain, keep your runs interesting, and challenge your body in new ways!
Running surface FAQs
What are the benefits of running on grass vs concrete?
Running on grass is softer and easier on your joints, reducing impact and the risk of joint pain. However, the unstable surface can increase the risk of twisting your ankle. Concrete, while harder on the body, offers a smooth, even surface ideal for steady pacing and road race training.
What’s the best surface to run on for shin splints?
The best running surfaces for shin splints are softer options like grass, dirt trails, or treadmills. These surfaces reduce the impact that can aggravate shin splints.
What’s the best running surface for your knees?
Grass, dirt trails, or a cushioned treadmill are the best surfaces for your knees, as they provide shock absorption and reduce joint stress.
Is running on concrete bad for knees?
Running on concrete can be tough on your knees due to the hard surface. Proper running shoes with good cushioning can help reduce impact.
Check out our guide on choosing the best running shoes.
Is running on a track better for your knees?
Yes, tracks are designed with a rubberized surface that absorbs shock, making them gentler on the knees compared to harder surfaces like concrete or asphalt.
Is running on grass better for knees?
Yes, grass is one of the best surfaces for knees. Its natural softness cushions your steps, reducing joint impact and helping to prevent knee injuries.
Find out more about running and knee health: is running bad for your knees?
Ready to hit the ground running?
Choosing the right running surface can make a big difference when it comes to keeping comfortable, avoiding injury, and performing at your best. And mixing up your running surfaces not only builds strength and endurance, but also helps you stay motivated by adding excitement to your routine.
At FunRun, we believe variety is the spice of life. That’s why our challenges and adventures are designed to keep your runs fresh, fun, and rewarding. Whether you’re pounding the pavement, hitting the trails, or sprinting on the track, FunRun is here to make every run an adventure.
