One of the excellent features of running is that a runner can simply put on a pair of running shoes and go out on the open roadway to get an excellent exercise. Runners typically have numerous options for running surfaces depending upon proximity to tracks, trails, and roadways. Some surface areas are better to prevent injuries than other surface areas.

Concrete - Without a doubt the worst running surface area possible. The issue ... it's tough. Actually, truly hard. A couple of miles a week on concrete walkways might not set you up for an injury, but as you increase your mileage, try to find a softer surface area to work on, as lots of concrete running dramatically increases the possibility of injury.

Asphalt - Now you would think that asphalt is just as bad as concrete, however it is not. It's in fact about 8 times "softer". The genuine problem with running on asphalt roadways is not the hardness, however the camber of the road. Roads are designed to shed water and are actually higher in the center and lower of the sides. This leads to a surface that isn't flat and can trigger injuries.

Sand - Well, sand is good and soft? Not when you operate on it. It compacts into a difficult unstable surface. Operating on the beach is especially tough on your body because, like asphalt roadways, the sand slopes towards the water, causing an irregular running surface.

Dirt - Dirt routes are the very best running surface area. They tend to be softer and much easier on your body than any other running surface area. On some routes you may need to keep an eye out for exposed roots and rocks. Well groomed dirt trails equivalent running nirvana.

Grass - Yard is likewise a very good surface area to operate on from an "injury avoidance" perspective, however turf tends to conceal unequal ground, so you ought to beware.

Treadmills - Treadmills are a great option for running, however they do tend to change your stride, as you are propelling yourself up more than forward. As a result, you will land harder, however treadmills can provide some extra cushion to accommodate. Some other good points are that temperature level and weather condition are not a problem. But, in my not-so-humble opinion, that is offset by the reality that "dreadmill" running is so boring.

Here is my list of running surface area, ranked best to worst:

1. Dirt

2. Turf

3. Treadmill

4. Sand

5. Asphalt

6. Concrete

Running injuries can take a toll on your performance and overall health. According to a scientific study of 4,000 runners by the Southern California podiatrist John Pagliano, among the most crucial causes of injury is an improper running surface area. Yes, the surface area you are operating on can make a huge distinction.

Why you get injured on tough surfaces

Throughout running, your body takes in more than 3 times its weight. Our bodies are created to sustain such shock, our bodies didn't evolve running on difficult surface areas, if it did, we will not be having this discussion. Our forefathers progressed running on the soft surfaces of Africa, not on the streets of New york city.

Your joints, muscles, tendons, ligaments, and bones are not developed to hold up against hundreds of miles working on roadways. If you keep doing so, you will certainly get shin splints, tension fractures and other severe injuries just by operating on tough surfaces. An appropriate running surface area is smooth and flat without any holes or bumps that will interrupt your forward stride.

Therefore, the surface that you work on can make a huge difference in the amount of shock your body takes in, and this distinction can be the figuring out consider getting injured.

The best surfaces for running

Attempt to do as much of your running on these surfaces:

• Dirt courses

• Turf fields

• Golf courses

• Woodland trails ...

Which surface areas you need to avoid

Try to do as much less of your operating on hard, concrete surfaces, such as pathways, roads ... the higher the proportion of your training that you do off-road and off-sidewalks, the lower the possibility of causing an undesirable injury.

Obviously, no one surface fits every runners needs. Some prefer dirt course, others want yard fields, and for interval session training- runningtracks.co.uk/cleaning/ most runners choose routes. You need to find what works best for you and stick with it, and remember that each surface has its benefits and drawbacks.

Now, what are you waiting on? Get out there and run.