If you’re one of those people who likes running in different places, you may have ran on a track, on the beach, through a nature trail or on a treadmill at one time or another. All of these different surfaces have benefits and drawbacks for your foot health, and we want to use today’s blog to spotlight which running surface is best. In today’s blog, we look at some of the pros and cons of different running surfaces for your feet and ankles.
Best Running Surface For Feet
Since every person is different, there is no one-size-fits-all answer to the question of which running surface is best for your feet. With that said, let’s look at some of the pros and cons of each surface so that you can learn more about which one might be right for you:
Pavement
Pros – Pavement is typically readily available, especially in city areas, so you don’t need to go far to find a spot for a run. It’s also flatter than a number of other surfaces on this list.
Cons – It’s a very firm surface that can be a little harder on your feet and knees, especially if you don’t slowly build up your distance. Running on paved sidewalks and roads means you need to be aware of pedestrians, bikes and vehicles.
Beach
Pros – Sand is very low-impact, which can help to protect your joints and aid in calf muscle development. Running through sand is also naturally resistant, meaning you’ll be forced to work harder and in turn can strengthen different muscle groups without having to run as far.
Cons – The soft sandy surface can put more strain on your Achilles tendon, which can cause problems like Achilles tendonitis or may even increase your risk of a tendon tear. The shifting nature of sand can also make it difficult to find a natural rhythm during your run as your body is constantly working to handle changing forces and stress patterns.
Grass
Pros – Grass is softer than pavement but harder than sand, making it a decent running surface that is both supportive but not overly hard on your joints. Grass running areas are also quite plentiful, so it’s easy to find new and exciting runs on grass.
Cons – Grass is not as flat as pavement and other surfaces, so you’ll want to watch your step and try to run in relatively flat areas to reduce your risk of a sprain or ankle fracture. The grass surface can also become a little more slippery when there is morning dew on the ground or after it has rained, which can increase your fall risk.
Synthetic Track
Pros – A synthetic track is a supportive and flat surface that is designed for running, so it’s considered one of the more ideal surfaces for novice and advanced runners. It’s also easier to know your distance when running on a track, as most are 400 meters long.
Cons – Not everyone has access to a track, so it can be difficult to find a track to run on. The long curves on the track can also put increased strain on your ankles, knees and hips, so it’s wise to run clockwise and counterclockwise on the track if possible to avoid always putting additional strain on one side of your body.
Treadmill
Pros – It doesn’t matter what the weather is, you’ll be able to run on a treadmill. You also know that there are no obstacles that need to be avoided when running on a treadmill. Most treadmills can easily track health information, like time, distance and calories burned.
Cons – Not only can running on a treadmill be boring, but it can sometimes lead to falls if you miss a step on the moving tread or your pace slows without you noticing. These pieces of equipment can also be expensive, whereas you don’t need to pay to run on grass or pavement.
Nature Trails
Pros – Scenic nature trails can make your run a little more enjoyable, which can make it easier for you to follow through on your commitment to exercise. The ground surface is pretty supportive and somewhat protective of your joints compared to pavement.
Cons – Many nature trails have plenty of tripping hazards on the course, so you’ll need to be mindful of roots, crevices and sticks. These areas can also get muddy and slippery even during non-rainy conditions, meaning you may have a higher fall risk running in these areas.
At the end of the day, find a surface you enjoy running on, and be aware of some of the potential cons for running on this surface. And as always, if you need help managing a new or existing running injury, connect with Dr. Silverman by filling out this contact form.