Every runner has their go-to surface. Some stick to the roads, while others crave the adventure and challenge of the trails. But aside from personal preference, have you ever wondered if a particular running surface is better for performance or for avoiding injury? Many believe softer surfaces are kinder to their bodies, but is that really true?
Truth is- each type of running surface offers unique properties and considerations for training needs and demands. In this blog, we’ll explore the pros and cons of the most common running surfaces- road, track, and trail and dive into the science behind how your body interacts with each one.
The Science of Impact: How Surfaces Affect Your Body
For every mile you run, you take roughly 1,500 steps- each step creating an impact your body must absorb. These ground forces are crucial to understanding how different surfaces affect your body during running.
Body tissues such as muscles, tendons, and bones are dynamic, and adapt to the surface you run on. Muscles and tendons act like springs, absorbing and returning energy. Interestingly, your tissues adjust their stiffness based on the surface. On harder surfaces, your tissues can become slightly less stiff. On softer surfaces, the tissue stiffens to handle the varied load. This natural “tuning” helps protect your body, but how does it play out on different surfaces encountered on the run?
Road Running: Convenient but Hard on the Body?
Roads are the most accessible running surface, making them a favorite for many runners. Most races are held on asphalt or concrete, and if you primarily run in your neighborhood, the road is likely your default terrain.
However, road surfaces are among the hardest. Research consistently shows they generate greater biomechanical loads than other surfaces. Does this mean road running is inherently dangerous from an impact standpoint? Not necessarily. If, however, you’ve experienced stress fractures or similar bone stress injuries in the past, it would make sense to accumulate training miles on a variety of surfaces.
Track Running: Ideal for Speed, But Watch the Turns
Tracks are typically used for speed work and intervals. The track may also be the place to log a few easy miles when you’re looking for a little cushion on your running surface. Most tracks are made of synthetic materials designed to provide some give, which can help reduce impact compared to road running.
The downside? Running in the same direction around the oval repeatedly can create imbalances between your right and left sides. If you’re logging multiple miles on the track, be sure to switch directions periodically to avoid overloading one side of your body.
Trail and Grass Running: Engaging More Muscles and Enjoying Nature
Trail running continues to gain more widespread popularity, especially among those seeking adventure or ultramarathon distances. Trails offer the greatest variability of surface types and terrain, from rocks and roots to dirt and gravel. Grass, although often grouped in with trails, is the most studied soft surface for running.
Running on grass and trails not only provides lower impact but engages more stabilizing muscles due to the unpredictable terrain. If you are newer to trail running, or have experienced a history of ankle sprains, start slowly as you build your balance and enjoy the beauty and challenge of the trails.
Why One Surface Doesn’t Fit All
While research offers valuable insights into the effects of different running surfaces, there are limitations. Studies vary in their methodology, including running speeds, distances, and in the experience levels of the study participants. The way impact forces are measured- such as sensor placement on the body- can differ, making it hard to draw broad conclusions applicable to all runners.
Finding Your Best Surface
So, what is the best surface for running? The answer depends on your goals, preferences, and your past running experiences. Here are some practical takeaways:
- Mix it up: The body does well with variability. Switching between surfaces allows your muscles, tendons, and bones to adapt to different stresses. Adaptations make these tissues more resilient.
- Race-specific training: If you’re training for a race, whether it be a road or trail race- spend most of your training miles on that surface. This helps you prepare your body for the specific demands of the race terrain.
- Consider injury history: If you’ve experienced impact-related injuries like stress fractures, incorporating softer surfaces like grass or trails can be a key factor in a well-designed training plan. Whenever you return to run following an injury, incorporating a complementary strength training plan will also ease that transition back to running.
- Use the track wisely: Tracks are perfect for speedwork, but if you’re logging easy miles there, alternate the directions of your laps to avoid developing muscle imbalances.
The Bottom Line
Ultimately, there’s no single “best” surface for running. When it comes to choosing what’s best for you, it’s important to consider your overall training volume and goals. Incorporating a mix of surfaces in your training routine will help keep the body feeling good, improve tissue resiliency, and simply keep your training more interesting!
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/
Reference
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