Experts say that an improper running surface is one of the five leading causes of injury like shin splints. But you can avoid pain and injury with some pre-run planning. Map out runs that will lead you throughout a variety of these ideal surfaces.
GOOD: ASPHALT
Sure, sidewalks are perfect for a slow stroll but when you are running, steer clear of the concrete and hit the paved road instead. Asphalt is believed to be 10 times more forgiving than concrete, making your neighborhood streets an ideal – though less obvious – choice than a sidewalk.Even and smooth paved streets are easy on ankles, too, as you don’t have to worry about tripping on wayward roots or rocks. Just be sure to watch out for potholes and avoid the busier streets. If you do find yourself dealing with traffic, hug the right side of the road you are running on to stay out of the way of any passing cars.
BETTER: RUNNING TRACK
Many local tracks are spring-loaded, meaning they are made of a rubbery material that is gentle on your joints. And, like running on a street, you will never lose your footing on the even surface of a track – though you will want to change up your direction every other lap or track session to give your knees and ankles a break as you round the curves. Or, if you’d rather stay indoors, hop on your treadmill and log miles on a just-as-cushioned surface.BEST: GRASS OR DIRT
Your legs will love you if you treat them to a run on a soft surface like grass or dirt. This kind of terrain acts as natural cushioning for your legs, and provides more resistance for you to train against. This means you will get a better workout to boot.Since long stretches of grass are hard to come by, try running a route that takes you though a city park, the soccer fields at your local high school, or another area of public grass. A second-best choice is a dirt trail, but be mindful of anything on the ground that will trip you up, like roots or rocks.
Are you ready to run? Then check out these stories before you hit the roads:
How to find the perfect running shoe for you
Get ready to run with these top tips
10 tips for running a marathon
