Most people consider running a pretty easy sport to get into. You lace up some shoes and go—how much simpler could it be? Well, for runners of every ability and skill level, from casual weekend joggers to ultramarathoners, it’s a little more complicated than that. Runners fret over their form, how to protect their joints, and the proper footwear to keep them safe from injury.
Runners are also concerned with finding the best places to run. Some prefer to jog in the woods, while others like the safety and security of a treadmill. Some enjoy the feeling of a run on the beach; others would rather take in the sights on a city sidewalk. It’s possible to run on just about any surface—grass, dirt, gravel, pavement, sand, treadmill, or track—but each one has its advantages and disadvantages. For getting the best possible workout and preventing joint damage, what’s the best bet?
Run for Your Life
As we run, the muscles in our feet and legs act like springs, redirecting our bodies’ momentum from downward to upward each time one of our feet strikes the ground. The average runner has about 180 footfalls per minute, and with each stride, some of that energy from the body is transferred into the ground as well. Springy, cushioned surfaces absorb some of the shock while reflecting energy upward to help propel our bodies along. Hard, inflexible surfaces neither absorb the energy of the impact nor bounce momentum back into our legs. Soft, slippery surfaces tend to be easier on joints in the long term, while rigid, inflexible surfaces are better for preventing injuries in the short term.
Most biomechanics experts and professional runners prefer to run on softer, more cushioned surfaces, like grass and wooded trails; these types of terrain are easiest on the joints because they absorb impact. In addition, their tiny variances help build strength in the small muscles of your calves and thighs, which have to work harder to stabilize your legs on unstable, uneven surfaces. For activating these small muscles, sand is the ultimate workout.
