What are the Best Running Surfaces for Runners?

If you’re looking to stay healthy while ramping up the running mileage don’t forget to think about the type of surfaces you run on. Run down the wrong path and you could find yourself sidelined with one of many injuries. Thankfully most runners have a wide selection of surfaces to run on that are within reasonable distance of their home, gym or work. Let’s take a look at a few of these running surfaces and the pro’s and con’s of each:

Types of Running Surfaces

Grass fields – running on grass is the easiest on your joints and feet. It’s important though to find a grass field that is regularly cut (ideally around 1/2 inch to 1 inch in length) so that the grass doesn’t create a lot of drag and resistance. Running through thick/long grass can also hide holes or irregularities in the surface that might cause you to misstep and hurt yourself. Unfortunately most grass fields just aren’t that long (distance wise). You can find a nearby soccer field and run the perimeter multiple times, but like me most runners need variety in their long runs to stay entertained. On the other hand a nicely manicured grass field can be perfect for speed work. Try doing your interval runs or speed training on a soft, flat grass field. Find 100 meter to 400 meter stretches and work on speed while taking care of your body.

Running on Asphalt – we’ve all run on a paved road before. It hurts after a while. Most paved roads are also banked on one or both sides. Definitely avoid running on the embankment because that’s the easiest way to develop a foot, ankle, knee, hip or muscle injury from the imbalanced, awkward stride. During road races I often stay in the middle of the road and only cut to the embankment when I’m turning a corner to shave off a few extra feet. Otherwise I find the flatest surface I can and stick to it. Running on asphalt can also be really tough in the summer. The asphalt tends to radiate under the sun and creates a few extra degrees of choking heat at surface level (which is exactly where you’ll be running).

Running dirt trails – if you can find a relatively flat dirt trail then you’re golden. Most dirt trails also happen to be very scenic (or at least more scenic than mid-morning traffic alongside an urban asphalt pathway) so the benefits include aesthetics as well. Like grass, dirt trails are also much easier on your body. Ever wonder why most ultramarathons are off-road? Partly because dirt trails are some of the best surfaces to run on. The downside is that really good dirt trails are typically hiking trails meant for a slow, steady walk/hike. Be prepared for hills, both the incline and the decline, when you venture off to run a great dirt trail. If you’re looking for a great way to get ready for the intensity of hill running then check out this cross training article.

Running on the beach – many people think that running on the beach is a great workout. Well, it is! But it’s also really hard on the body. The same applies to beach running as asphalt running. Most beaches slope down at a gradual angle to meet the water. Running on the beach similarly puts you in the position of running on an uneven surface, leading to stride irregularities and will likely contribute to an imbalance-related injury. If you can find a flat beach then give it a shot. But I would highly recommend you take it slow and avoid countless miles in the sand. Afterall, traning to run a road race such as a marathon requires plenty of training that emulates race conditions. Running on a beach does not necessarily translate.

Running on a track – outdoor tracks are ideal for speed work and interval training because it’s easy to measure the distances you’re running, the surfaces are flat, and for the most part you can find an outdoor track in just about every city. The redundancy of running in a circle can set in quick though so try to reserve your track training for speed work only. A 10 mile run isn’t the best thing to do on the track. 40 laps on a track is self-inflicted mental cruelty. Track and Field athletes have also been known to come down with chronic injuries from track work. The pounding on the track does inflict quite a bit of stress. Shin injuries such as shin splints (read more about shin splints in this article) can be really painful and is a common injury amongst runners who do a lot of track work. Some runners also have chronic hip and/or knee injuries on the left side of their body because of the arches on the track. When you run around the bend this may cause you to land differently on the inside leg (which is the left leg). Whether you over pronate or simply land harder on your left leg when taking the turns, just be cognizant of that and keep track training to a minimum.

Of course, you always have the option of running multiple surfaces. Personally I prefer to mix it up so that I get a taste of each. Typically I do my hill training to build strength on dirt trails with 100 – 200 meter inclines at a time. When it comes to speed work I mostly stick to manicured soccer fields and outdoor tracks at the nearest high school or college. For maintenance runs of 5 or 6 miles at a time I’ll stay on the neighborhood sidewalks. My long runs I mix it up. Half of it is usually spent on a dirt trail with the other half on asphalt.

What other surfaces have you run on? Do you find certain surfaces to be ideal for you?