{"id":6617,"date":"2023-08-17T18:06:30","date_gmt":"2023-08-17T11:06:30","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6617"},"modified":"2023-08-17T18:06:30","modified_gmt":"2023-08-17T11:06:30","slug":"running-on-different-surfaces-affects-your-body-in-different-ways","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6617","title":{"rendered":"Running on Different Surfaces Affects Your Body in Different Ways"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">R<\/span>unners put a lot of thought into their workouts, considering things like how far they&#8217;ll run, how fast they&#8217;ll run, whether they will do a steady distance run or an interval workout. Yet one thing recreational runners rarely take into account is the surface they&#8217;ll be running on. From asphalt roads to dirt trails, treadmills to running tracks, what you land on with each stride can make a difference in how running affects your body.<\/p>\n<p>So, what is the best surface for running? We broke down the effects of the most common options.<\/p>\n<h2>How different surfaces influence the effects of running<\/h2>\n<p>The surface you run on can either buffer or increase the impact of each stride on your body, depending on its stiffness and levelness, says <a href=\"https:\/\/www.backfixer1.com\/about-us\/about-our-office\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.backfixer1.com\/about-us\/about-our-office\/\">William Charschan, DC<\/a>, a certified sports physician, the owner of Charschan Chiropractic and Sports Injury Associates, and the former medical director for <a href=\"https:\/\/www.usatf.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.usatf.org\/\">USA Track and Field<\/a> in New Jersey.<\/p>\n<hr\/>\n<hr\/>\n<p>But there are a number of other variables that affect impact, too, he adds. \u201cThe body style, flexibility, core effectiveness, and even your running shoes can affect impact,\u201d he notes. Your running efficiency can also make a huge difference in how you feel and how much work it requires for you to run.<\/p>\n<p>\u201cFor example, a 9.5-minute mile pace is easier on the body than an 11-minute pace and more efficient too, as the slower pace has higher levels of ground impact,\u201d he says. \u201cIf a runner is unable to run faster and is stuck at 10.5 or 11 minutes, the ground impact will be higher.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/running-surfaces\/\" current-title=\"Each Surface You Run on Affects Your Body in Different Ways\u2014Here\u2019s How, According to a Sports Physician\" current-image=\"woman-running-next-to-beach-e1689792985221-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-17\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/running-surfaces\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/running-surfaces\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/running-surfaces\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>That said, no matter your pace, different running surfaces can place different kinds of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22897427\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22897427\/\">stress on your musculoskeletal system<\/a>, and alter your risk of injuries.<\/p>\n<h3>Asphalt<\/h3>\n<p>Most roads and bike paths are formed from asphalt, making it one of the most common surfaces we run on. But Dr. Charschan says that the outside temps and sun exposure can change how asphalt affects our bodies.<\/p>\n<p>\u201cAsphalt is a forgiving surface, especially as it heats up\u2014but too hot, it can be melty and affect your shoe adhesion, as the dark surface will heat from the sun,\u201d he says. \u201cIdeally, running on asphalt is [best] in cooler weather when the surface has more give but not too soft. In the winter, like all ground, it is stiff and absorbs shock less effectively.\u201d<\/p>\n<h3>Concrete<\/h3>\n<p>Dr. Charschan says that concrete and cement\u2014which are what sidewalks are typically made of\u2014are very stiff and unforgiving surfaces: \u201cI don\u2019t recommend running on concrete regularly, but it is not affected by weather, humidity, or dampness.\u201d<\/p>\n<p>The risk of doing too much mileage on concrete is that the hardness of the running surface increases impact stress, which can increase the risk of injuries like stress fractures and shin splints.<\/p>\n<p>If you live in a city with lots of concrete sidewalks, try to limit the frequency and duration of runs on them; look for trails or grass along the sidewalk, or hop into the road if it&#8217;s safe to do so\u2014even asphalt has a bit more give than concrete.<\/p>\n<h3>Dirt trails<\/h3>\n<p><a href=\"https:\/\/www.wellandgood.com\/beginners-guide-to-trail-running\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginners-guide-to-trail-running\/\">Trail running<\/a> has increased in popularity as a great way to get away from the hustle and bustle of traffic and connect with nature. Running on dirt trails is also gentler on the bones and joints due to the increased give of the natural earth compared to the relative stiffness of asphalt and concrete. However, the muscular demand of running on trails is greater than road running because a trail won&#8217;t be as smooth and even.<\/p>\n<p>\u201cDue to the uneven terrain, a strong lower body is needed to avoid sprains from stepping on rocks and such, [but] <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1816887175170300889%3Fu1%3DSTMSFT-1093689&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Frunning-surfaces%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nike.com\/w\/trail-running-shoes-37v7jz7sboyzy7ok\">trail shoes<\/a> supply improved traction,\u201d says Dr. Charschan. \u201cThe dirt itself is affected by the weather. Dry weather is, of course, going to make it stiffer and less likely to mitigate shock, and wet weather will soften it. Also, these surfaces are harder in colder weather, which may result in more impact issues.\u201d<\/p>\n<p>While traumatic injuries like sprains are more common in trail running than on flat roads, some research has shown that <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/19424280.2022.2048901\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/19424280.2022.2048901\">chronic injuries are less prevalent<\/a> (likely due to the need for more varied body movements to run over roots and rocks, and up and down steep hills).<\/p>\n<h3>Rocky trails<\/h3>\n<p>Dr. Charschan says that the qualities of rocky trails are similar to those of dirt trails; however, rocks can be slippery and can often lead to twisted ankles, especially if those rocks are loose.<\/p>\n<p>Rocks also are poor shock absorbers so the impact stress on the muscles, joints, and connective tissues will be higher when running on rocky trails versus dirt trails. Be sure to choose trail shoes with prominent lugs for traction, and ample cushion to help absorb impact.<\/p>\n<h3>Treadmills<\/h3>\n<p>Most treadmills have fairly cushioned running decks, particularly <a href=\"https:\/\/www.wellandgood.com\/best-smart-treadmills\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-smart-treadmills\/\">premium home treadmills<\/a> and most <a href=\"https:\/\/www.wellandgood.com\/technogym\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/technogym\/\">commercial treadmills<\/a>. This helps to absorb impact shock and reduce joint stress relative to running on the road.<\/p>\n<p>Running on a treadmill is also very consistent\u2014you won&#8217;t trip on a branch. But that repetitive foot strike can lead to overuse injuries. One way to mitigate that risk is to vary the incline and the speed so that you change up your running form and the muscles worked.<\/p>\n<p>If you are planning to transfer your treadmill training to road running for an upcoming race, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8887211\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8887211\/\">research suggests<\/a> that you should set the incline on the treadmill to about one percent in order to best mimic the metabolic and physiological demands of running outside. This is because there&#8217;s limited air resistance when running indoors, and the treadmill belt is pulling you along rather than you needing to generate all of the propulsive force with your own muscles.<\/p>\n<h3>Running tracks<\/h3>\n<p>Most modern <a href=\"https:\/\/www.wellandgood.com\/running-on-a-track\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/running-on-a-track\/\">running tracks<\/a> are made from a vulcanized rubber that is excellent for absorbing shock while still promoting enough energy return to be responsive for fast running.<\/p>\n<p>\u201cMost running tracks are made of a material designed to mitigate shock,&#8221; says Dr. Charschan. However, if you&#8217;re running on the track regularly, you will want to reverse the direction on alternate days, he suggests. Running the same direction the whole time, especially for long runs and workouts, can cause stress on your hips and ankles, particularly if the track is banked or the curves are tight.<\/p>\n<h3>Astroturf<\/h3>\n<p>Astroturf is found on the infields of many running tracks where football, soccer, or other sports may be played. Although distance runners don\u2019t tend to run much on astroturf, sprinters or runners doing interval training and speed training may do workouts on this forgiving surface.<\/p>\n<p>\u201cThis is a cushioned surface many sports are played on. The good thing about it is that it can be used in any weather and these fields do not need resting,\u201d says Dr. Charschan. But he adds that turf isn&#8217;t quite as soft as grass and sprains like <a href=\"https:\/\/www.cedars-sinai.org\/health-library\/diseases-and-conditions\/t\/turf-toe.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cedars-sinai.org\/health-library\/diseases-and-conditions\/t\/turf-toe.html\">turf toe<\/a> can happen.<\/p>\n<h3>Grass<\/h3>\n<p>Running on grass is sometimes recommended as a gentler alternative to road running. \u201cGrass has more give to it, but be aware of divots and other pits in the surface that can cause an injury, such as a sprained ankle,&#8221; says Dr. Charschan. &#8220;It also can be much softer when moist.&#8221; (Read: muddy.) He adds that while many sports use manicured grass lawns, your typical grass field is too uneven to be ideal for running.<\/p>\n<h3>Sand<\/h3>\n<p>If you\u2019ve ever <a href=\"https:\/\/www.wellandgood.com\/running-on-the-beach\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/running-on-the-beach\/\">run on the beach<\/a>, you\u2019re likely well aware that running on <a href=\"https:\/\/bjsm.bmj.com\/content\/44\/Suppl_1\/i27.2\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/bjsm.bmj.com\/content\/44\/Suppl_1\/i27.2\">dry sand<\/a> is very difficult because the sand moves under your feet as you push off. This reduces running efficiency, since energy is lost to the moving sand. Which makes it a challenging cardio workout, and an opportunity to strengthen different muscles.<\/p>\n<p>\u201c[Running on sand] pushes the runner into a midfoot stride and will make the calves sore. Build up to this or consider a <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1816887179456696129%3Fu1%3DSTMSFT-1093689&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Frunning-surfaces%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nike.com\/a\/best-minimalist-running-shoes\">minimalist shoe<\/a> that has a low heel (1-4mm in the back) to train in first before doing this,\u201d suggests Dr. Charschan. Another strategy is to start by running closer to the shore line where the sand is damp from the ocean, which will offer more stability to push against.<\/p>\n<h3>Boardwalks<\/h3>\n<p>If there\u2019s a boardwalk along the beach, Dr. Charschan says this can be a great alternative running surface that still allows you to enjoy running next to the ocean but in a way that\u2019s gentler on the body.<\/p>\n<p>\u201cThis surface will respond to your impact and bounce back, which makes you feel lighter on your feet,\u201d notes Dr. Charschan.<\/p>\n<p>You can also find boardwalks in some community parks or beginner walking trails.<\/p>\n<h2>The best surface? Multiple surfaces<\/h2>\n<p>As with most training concepts integral to the sport of running, varying your running surfaces is the best way to offer your muscles, joints, bones, and connective tissues different stresses while mitigating the risks of running too much on one kind of ground. Variety not only helps prevent overuse injuries, but it will naturally force you to try different running routes, which will also help prevent boredom\u2014and plateaus in your progress.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Runners put a lot of thought into their workouts, considering things like how far they&#8217;ll run, how fast they&#8217;ll run, whether they will do a steady distance run or an interval workout. Yet one thing recreational runners rarely take into account is the surface they&#8217;ll be running on. From asphalt roads to dirt trails, treadmills &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6618,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6617","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6617"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6617\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6618"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}