EDGE Chicago

What is your favorite running surface? Runners have numerous options from which to choose depending on where they reside, including concrete, asphalt, dirt trails, treadmills, sand, grass or synthetic track. Each surface provides different pros and cons for the runner, who should train on a variety of surfaces to avoid getting the body used to one surface only.

Concrete and asphalt are widely regarded as putting the most stress on the runner’s knees and joints. Primarily made up of crushed rock, or cement, concrete and asphalt are generally widely available as a running surface since most sidewalks and roads are made of the stuff. Concrete is the hardest surface you can run on and therefore impacts joints and muscles the most, including causing lower back strain. Those with ankle sprains, back problems, and knee issues should stay off concrete for this reason. Patellofemoral syndrome and medial tibial stress syndrome, or runner’s knee and shin splints, are most common when running on concrete and asphalt.

If you must run on concrete or asphalt, it is recommended that you wear running shoes that feature as much cushioning and support as possible to avoid tears and strains. Those that have the choice between concrete and asphalt should probably choose asphalt, as concrete is about 10 times harder. Asphalt does get extremely hot in the sun, however.

The uneven surfaces posed by both wet and dry sand can result in injuries such as twisted ankles. Short runs are often best when running on sand as uneven footing can still stress the muscles. While running on soft sand provides the calf muscles with a fantastic workout, the softness can also result in injuries to the Achilles tendon.

The sand by the water’s edge is much firmer, but the slope of this surface as it nears the water can put uneven stresses on the body. While the resistance you encounter by running on sand means you won’t be going as fast as opposed to running on concrete or synthetic rubber, such resistance also equals a lot of burned calories, even if you only run for 20 minutes.

Like sand, grass is another uneven surface that can result in potential injuries, though running up grassy hills is one way to get an excellent workout. Soft, muddy grass may contain holes, uneven surfaces, rocks, twigs, or hidden roots where runners can twist ankles or strain leg muscles. Running on wet grass can cause the runner to slip and fall, which can result in any number of injuries.

Grass is easier on the joints and muscles than concrete, so look for grassy areas around golf courses, school playing fields, and parks, as these surfaces are generally well-maintained, even, and feature close-cropped turf.

Dirt trails feature many of the same issues that running on grass present, including injuries from tripping over rocks, twigs, roots, and general uneven surfaces. The varied terrain does provide a workout for the muscles, tendons, and ligaments that contribute towards joint stabilization.

Trails also offer a change of scenery and a beautiful environment in which to run. Safety issues are another concern with trail running, as trails are often secluded. Running in daylight hours is therefore recommended to avoid getting lost.

While treadmill running does not provide changing scenery as other running surfaces do, this type of running does protect you from the elements and minimizes injuries from uneven surfaces. There is no worry about tripping over a rock or getting hit by a car with treadmill running, though it tends to become a bit monotonous.

Treadmills provide machines for calculating how many miles you have run and other training information, and offer stabilized, cushioned running surfaces. Runners using treadmills tend to run in narrower paths to avoid falling off the machines, which can impact stride and possibly result in knee injury.

Though synthetic track is somewhere in between concrete and sand/grass/dirt in terms of forgiving surfaces, and is viewed as providing "the right balance between soft and sturdy" according to Shape magazine, it is not without faults. While running on sand provides a pleasant ocean environment and concrete a somewhat scenic setting, running around a synthetic track over and over becomes tedious.

The two long curves that accompany most tracks also pose problems, as ankles, hips, and knees come under more stress. Those with IT band issues and calf strains should probably avoid synthetic tracks as circling around a track can stress IT bands and shorten calf muscles. If you must use a synthetic track to train, try slowing down around curves and reversing the normal direction you run to avoid overstressing the body.

Runners and those new to running as a form of exercise should train on a variety of surfaces. It is essential to find a balance between stressing and overstressing the body, which can suffer from training too much on any one surface. Overtraining on one surface can also make the body unprepared for running on another type of surface, particularly if using that surface for a long, demanding race. Find the balance that works for you to maintain a runner’s physique and level of fitness.