Different Running Surfaces - Train to Avoid Injury

Most of us log our running workouts on the pavement. Whether you run in your neighborhood, at a park, or along the beach, the majority of runners change their environment but stick to the roads. This shouldn't be your only training ground.  In fact, running on different surfaces will not only change the scenery but will change your workout and effort; a change that many of us need to keep from getting burned out.

This will also keep us healthier and injury free.  Running on other surfaces once or twice a week will give our legs a break from the pounding they get on the pavement. Pushing off on soft surfaces engages and strengthens more muscles which will lead to faster run times on the road.  And I will do anything for a PR, won't you?

Here are some ways to change up your running workout:

Grass
Compared to running on asphalt,running on grass produces 17% less pressure on your feet, according to a recent study in the Journal of Sports Sciences.  This is perfect for runners who are recovering from a distance event or from injury. This is also a great surface for runners who want to increase distance or intensity but still minimize injury.

Sand
Sand is unstable and, if you have ever tried it, not the easiest surface to run on.  This uneven surface is ideal for strengthening the muscles in your feet, legs, hips, and core.  Running in the sand can also power up the aerobic challenge and burn more calories, about 1.6 times more than road running.


Trails
Hitting the trails not only gives you a great running workout, but a mental one as well.  Not only will trail running strengthen those leg muscles from putting them in a varied range of movements due to the terrain, it will also keep you mentally alert.  Trails are not the place to put on your earphones and zone out on your run.  Focus is key as you watch out for rocks, roots, and fallen branches.

No matter what your running goal, changing terrain will support it. Whether you want to strengthen, reduce injury, increase your speed, or simply switch it up, taking a break from that pavement is the key!