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    How do different running surfaces rank?

    Cool Running, the site that made the Couch to 5k program, has rated running surfaces on a scale of 1-10, 10 being the best surface.

    • Grass 9.5
    • Wood chips 9
    • Dirt 8
    • Cinder track 7.5
    • Track 7
    • Treadmill 6.5
    • Asphalt 6
    • Sand 4
    • Snow 2.5
    • Concrete 1

    Keep this in mind when planning a run! As cool as it may seem to run on the beach, it can be dangerous. People who run on the beach, as opposed to the grass, tend to have more joint injuries. Stay safe!

    (Source: healthylivingforyou)

    aloha-erica asked:
    k just need some advice. I was a pretty avid runner. I was running about 5 miles a day, 5x a week. I normally would run on a bike path near my house but I started switching it up to run on the beach barefoot a few times a week. But then my foot started hurting REALLY bad even though I don't remember ever doing anything to hurt it. So I haven't exercised at all in about 3 weeks to let my foot heal and it feels fine now. I was thinking of starting off slow by running on the beach. Any tips? Thanks

    Cool Running, the site that made the Couch to 5k program, has rated running surfaces on a scale of 1-10, 10 being the best surface.

    • Grass 9.5
    • Wood chips 9
    • Dirt 8
    • Cinder track 7.5
    • Track 7
    • Treadmill 6.5
    • Asphalt 6
    • Sand 4
    • Snow 2.5
    • Concrete 1

    As you can see, running on sand is drastically worse than a bike path made of dirt. So I would suggest you avoid the sand as much as possible. The reason sand is so bad is simply because it is an unstable surface, so injuries (especially joint injuries) are more common. If you only have sand to run on, be really careful. Some people, when they get tired, stop focusing on what they’re doing and focus on the fact that they’re tired out. If you get tired on sand, and you can’t focus as much on your running form, slow down or take a break. Having breaks in your runs is much better than injuring yourself.


    What is the best surface to run on?

    In short, each type of surface has its pros and cons. A track is usually the softest surface, but be sure to switch directions every three or four laps, and avoid running on the inside lanes if possible. The tighter turns can rough up your joints a bit.

    Trails are also kind to your body, just be wary of uneven paths that can cause an ankle sprain or twisted knee.

    Concrete sidewalks are one of the hardest surfaces, but are more level than asphalt roads. Though the road is softer, consistently running on a slope (and most roads curve up in the middle) can set you up for knee injuries like Iliotibial Band Syndrome.

    Treadmills are another softer-surface option. But since the treadmill pulls you along, you’ll use slightly different muscles than when you propel yourself outside. To avoid muscle imbalances, set the treadmill on a very low incline for all or part of your run.

    Your best bet? Mix up your running surfaces whenever you can. And stick to the soft stuff as much as possible.

    (Source: healthylivingforyou)