Prevent Injuries by Knowing Which Surfaces to Run On

Running is one form of exercise that is as effective as it’s versatile, since you can do it at all times, regardless of weather conditions, either outdoors or indoors, on the treadmill at the gym. However, injuries may occur, as also pains and aches – all of which are preventable if we know which surface to choose for our morning or evening jog, as a post on DailySpark explains.

Were one to ask specialists about which is the most adequate surface to run on, one would probably get varying answers because the human factor must also be taken into consideration. For instance, says the report, while grass is considered ideal for a jog because it provides a cushioning effect, thus deadening the impact on the leg, it is not recommended to those who do not have strong ankles and flexible feet because it can be pretty unstable. At the same time, obstacles hidden from view (like irregularities or even holes and dents) can lead to serious injury, especially if the grass is not cut evenly.

“Runners are said to experience the impact of three to four times their body weight over 800 times during just a one mile run. The harder the running surface, the greater the impact the body must absorb, which may lead to problems anywhere along the kinetic chain, from the foot to the upper back and everywhere in between. Unfortunately, the minute one experiences an injury the shoes are the first thing we want to blame. After all they are the only so-called real equipment one needs to participate in the sport. But we should not ignore the fact that shoes are not always to blame when it comes to running injuries, particularly if you have do not vary your running surface,” DailySpark writes, arguing for the need to choose the running surface with the utmost attention.

Because of the impact a runner experiences, concrete is the worst surface possible and should be used only in case nothing else is available. “Unfortunately I live in a community where most of the running surfaces are comprised of concrete whether the streets themselves, or the local running courses that are made for runners. Concrete is considered to be one of the worst surfaces to run on as it causes the greatest impact to body. As with asphalt, be aware of the camber of the roads if you must do your running on this type of surface,” the e-zine writes.

At the opposite poll are surfaces made of grass, synthetic running tracks, treadmills and dirt trails. These last ones are actually the best, on the condition that the runner pays close attention to roots or branches that may constitute an obstacle and thus lead to injury. Asphalt and sand are not recommended surfaces for running – again, save for the cases where no other option is available. 

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