When it comes to running, several variables affect the impact of each stride on your body, which can make a big difference in how you feel- and how much work it requires to run.
William Charscan, a certified sports physician, the owner of Charscan Chiropractic and Sports Injury Associates, and the former medical director for USA Track and Field in New Jersey identifies some variables: body type, flexibility, core effectiveness, and your choice of running shoes.
Speed matters, too. Charscan explains that the quicker your pace, the easier it is on your body. A faster runner (let’s say a 9.5-minute mile pace) will experience lower levels of ground impact than someone who runs slower (at a 10.5-11-minute mile pace).
Running surface is another important variable to consider because it also affects ground impact, how you feel while running, and how much effort you need to exert. Plus, if you experience any of the variables that increase the impact of your strides, a more forgiving surface can help negate the effects on your body.
How Different Running Surfaces Affect Your Body
There are many different surfaces to run on; each type affects the body and stride differently. How does the terrain of your preferred running routes affect you? Find out by checking out the pros and cons.
Asphalt
Asphalt, which forms most roads and bike paths, is one of the most common running surfaces for runners.
Pros:
- It is generally a forgiving surface
- Easily accessible
- Flatter, more stable, and predictable surface
- Less strain on the Achilles tendon
- Good for speed workouts
- Easy to track mileage
Cons
- It is affected by temperature and sun exposure
- Road obstacles, like potholes, cars, and cambers (the slight downward incline at the very edge of the road)
- Bike trails can be crowded at certain times of day
- Tough on joints
- Potentially breathe in exhaust and other environmental toxins, depending on road traffic
Tips: Run on asphalt in cooler weather when the surface has more give but is not too soft. Wear bright colors to be more visible to cars, run against traffic, and keep the volume low if using headphones to remain aware of your surroundings. A pair of well-supported trainers will help to protect your joints.
Concrete
Most sidewalks are concrete, making it the most readily available running surface.
Pros:
- Right outside your door
- Fairly flat and (typically) well-maintained
- Most routes are lit at night
- One of the few surfaces that isn’t affected by weather, humidity, or dampness (except for ice)
Cons:
- A stiff and unforgiving surface
- Increases impact stress
- Increases risk of injury, like fractures and shin splints
- Is the surface that puts the most strain on the body
Tips: If you live in a city area where most routes include sidewalks, try to find trails and grass along the sidewalk or even hop onto the road (as long as it’s safe) to limit frequency and duration. Opt for a pair of well-supported trainers to help with shock absorption.
Trails
A popular choice that can offer a variety of surfaces like woodchips, dirt, and grass. Trails are a nice way for runners to switch things up.
Pros:
- Escape the hustle and bustle and connect with nature
- Limited impact on your bones and joints
- You can bring your kids or dog along
- Quieter with cleaner air
- Many woodland trails have mapped routes, creating a safer environment
Cons:
- The uneven, soft surface makes your body work harder
- Dirt is affected by weather such as rain, snow, and dry or cold weather
- Potential for trips and falls, leading to injury
- Not safe to run at night
- Stepping over rocks and roots will require more energy and slow your pace
Tips: Wear trail running shoes to protect your feet from rocks and roots and for more stable foot placement. Bring a GPS or mapping app if you are unfamiliar with the trail.
Treadmills
Treadmills see a lot of mixed reactions from runners. Some love them, while others prefer hitting the open road. Regardless, treadmills have advantages you can’t get from any other running surface.
Pros:
- Most treadmills are cushioned
- Control over speed, incline, and distance makes it great for beginners and speedwork
- Avoid adverse weather conditions
- No obstacles or uneven surfaces
- A good option for coming back from an injury
Cons:
- Not visually stimulating
- Do not get fresh air or breezes
- Have to go to the gym or buy one, and they are expensive
- The moving belt leads to unnatural body motion; you are not using your muscles to propel yourself forward
- Repetitive foot strikes can lead to overuse injuries
Tips: Always keep it at least 1% incline because it best mimics the metabolic and physiological demands of running outdoors. To avoid overuse injuries, vary incline and speed to change running form and the muscles worked.
Running Tracks
Designed specifically for runners, running tracks are made from vulcanized rubber, a material that addresses many of their most important needs.
Pros:
- A safe, convenient option; most high school tracks are open to the public during non-school hours
- Spongey surface makes you feel more comfortable when just getting started
- Absorbs shock and promotes enough energy return to be responsive for fast-running
- Most are 400 meters, so it’s easy to measure your mileage
- Flat, even surface
- Great for speed work
- Typically well-maintained
- Great all-weather surface
- A good option for coming back from an injury
Cons
- It can stress out your hips, knees, and ankles, especially if the track has a slight camber or the curves are tight
- If you don’t alternate your direction, one side of your body will be worked harder than the other
- Running laps can be tedious, especially for long distances
- The rebounding effect of the surface can stress the IT band and calf muscles
Tips: Listen to music or a podcast to keep from getting bored. Switch directions on alternate days to ensure both sides of your body get worked evenly.
Astroturf
Typically found on the inside of running tracks, astroturf is what many football, soccer, and other sports fields are made of.
Pros:
- A cushioned surface that is very forgiving
- It can be used in any type of weather
- Great place for sprints and interval training
Cons:
- It isn’t quite as soft as grass
- Sprains like turf toe can happen
- It is not meant for mid to long distances
Tips: Try it for speedwork, but move to the track or other running surfaces for longer distances.
Grass
Grass is recommended as a gentler alternative to harder surfaces. It has been proven to put 17% less pressure on a runner’s feet compared to running on asphalt.
Pros:
- It is low-impact while still requiring enough muscle strength for a good workout
- Good for older runners or those with injuries (especially IT band syndrome or hip bursitis)
- It is also a smart option for beginners
- Open space is a refreshing alternative to many of the other options
- Can use minimalist, barefoot shoes to improve foot strength
Cons:
- It is less stable and can be uneven, with divots and pits, leading to injury
- The soft surface can cause your feet to pronate, roll inward, or further, increasing the strain on your muscles and joints
- Not for all types of weather; slippery and muddy when wet, hard when cold
- Hard to find open land with an even surface that is also well-lit
- The soft surface requires more effort per stride
- Have to watch out for rocks, twigs, and dog waste
Tips: Motion-control trainers can help limit movement and keep feet in a more neutral position. Try to stick to well-kept grass, like a golf course. Be careful on longer grasslands, as they can hide hazards. Fallen leaves can also hide rocks, pits, and twigs.
Sand
Sand offers a completely different experience than any other running surface. Actually, it offers two types: wet sand and dry sand.
Pros
- It offers an opportunity to practice barefoot running to increase foot strength
- Excellent scenery, sounds, and breezes
- Strengthens different muscles than other surfaces
- Burns more calories
- Minimal force of impact
Cons
- If barefoot running, you have to watch out for sharp objects hidden in the sand
- Reduced running efficiency
- Dry sand pushes the runner into a mid-foot strike, which will make the calves sore
- Dry sand is uneven and unstable, requiring a higher flex in your ankles and foot movements, which can lead to ankle and Achilles tendon injuries
- Wet sand is typically angled, so you will need to run in both directions to work both sides of your body equally
- Can be crowded
Tips: Runners with weak ankles should avoid running on sand. You can build up to it by choosing a minimalist shoe with a low heel (1-4mm in the back). Or you can start by running along the shoreline where the sand is damp, providing more stability. The increased effort combined with the hot sun can zap energy quickly, so bring some water.
Boardwalks
Many boardwalks offer a different running surface with the same great ocean (or nature) view.
Pros
- Beach views, sounds, and breezes without the cons of running in sand
- The surface responds to your impact and bounces back, making you feel lighter on your feet
- They can also be found in some community parks and beginner walking trails
Cons
- It can be crowded at certain times of day
- Not a great option for long-distance running
- It can be slippery when wet or icy
Tips: Running on the boardwalk is a great option to soak up the scenery while enjoying light exercise. Check ahead for the most popular times of day to avoid crowds.
Which Running Surface is Best?
As you can see, each running surface has its positives and negatives. What is the most effective option? Running on a variety of them. Mixing up the surfaces you run on will offer your bones, muscles, joints, and connective tissues different stresses while mitigating the risks of running too much on one type of ground. An added bonus is that variety exposes you to new routes, preventing boredom and plateaus in your progress.
Just keep in mind that adjusting to a new surface takes time. Adopt a gradual approach when testing out a new terrain. If you find your body reacting negatively to the surfaces you’re running on, stop and seek medical attention if necessary. It’s not worth pushing yourself to the point of injury.
References
- FIT&WELL. (July 14, 2020). Running on different surfaces: Benefits and disadvantages. Fit & Well. https://www.fitandwell.com/features/running-on-different-surfaces
- Luff, C. (January 17, 2020). What Is the Best Surface to Run On? Very Well Fit. https://www.verywellfit.com/whats-the-best-running-surface-2912006
- Sayer, A. (August 2023). Each Surface You Run on Affects Your Body in Different Ways- Here’s How, According to a Sports Physician. Well and Good. https://www.msn.com/en-us/lifestyle/lifestyle-buzz/each-surface-you-run-on-affects-your-body-in-different-ways-here-s-how-according-to-a-sports-physician/ar-AA1fo8aQ?ocid=msedgntp&pc=W046&cvid=3eeb4a25f31f4556903231fbabefc9a7&ei=45
- The Running Guy. (September 14, 2016). The pros and cons of different running surfaces. Runner Light. https://runnerlight.com/different-running-surfaces/
IMBALANCED 