Running surfaces

Which is the best?

Through the years in our early-morning group, we’ve had a long-running (pun intended) discussion about running surfaces. Specifically, soft surfaces vs. harder surfaces, and which was “better” or “worse.”

So it was refreshingly ironic that my longtime running partner, Tony, sent me this thought-provoking article about running surfaces. It’s from Marathon Handbook, and it’s titled:

What Is The Best Surface To Run On To Avoid Injury?

We compare running terrains for comfort, safety, and injury risk

Tony (along with his many trail-running friends) has always been a proponent of “soft surfaces” vs. the roads. He has a lot of company. For years and years, he and many, many others have enjoyed the beauty of the Shawangunk Ridge of the Catskills.

As a coach of collegiate athletes, I share his advocacy for soft-surface running. We aim to provide our cross country runners with ample opportunity for non-road surfaces – most Sundays, you can find us over in New Paltz to have them run on the mostly dirt Wallkill Valley Rail Trail in Ulster County.

However, on a personal level, my favorite running surface is nice, smooth asphalt – road or rail trail.

I think I’ve told this story before but …

There was one instance, many years ago, when we were running up Ward Road in the Clinton/Pleasant Valley area of rural Dutchess County, a dirt road that is pretty challenging in the uphill direction. Near the top of Ward, the dirt turns into pavement. Through my labored breathing, I always mutter, “aaaah, thank God, pavement!” Which, admittedly, is kind of weird.

Ward Road is a great example – for me, at least – as to why this is not a cut-and-dried debate. Especially in the winter, Ward can have frozen ruts and grooves that can wreak havoc on ankles and lower leg tendons. Like many gravel roads, it can be rocky in places, similar to trail running. Again, my inherent bias is obvious. Dirt roads like Ward are coveted by most runners.

As a result, you’d think it’s a no-brainer that soft surfaces are better than harder surfaces. But, not always. From the article:

Softer surfaces like grass, trails, or synthetic tracks offer more cushioning compared to harder options like asphalt roads or concrete sidewalks.

But here’s the catch: while they can reduce impact, softer surfaces also come with their own challenges, and relying on just one type of terrain isn’t always the best approach.

This article is great; it does a comprehensive job of analyzing every possible surface, even treadmills. The Wallkill trail in New Paltz, in my opinion, is nearly ideal. It’s soft and it’s smooth. The primary downside to grass, trails and even beach running is its unevenness and thus its higher injury risk.

But hard surfaces – especially cement sidewalks and pathways – are unforgiving on the body. Concrete, especially, should be avoided as much as possible. Asphalt is hard on the joints, too, but is a bit more forgiving than concrete.

The clear winner, according to the article? The track!

Synthetic running tracks are often considered one of the best surfaces for runners thanks to their cushioning and consistency. The vulcanized rubber material helps absorb impact while still providing enough rebound for efficient running. Even older cinder tracks, though less advanced, offer a softer and more forgiving surface than asphalt or concrete.

But even on a smooth, bouncy track, there are two caveats: 1-It can get tedious running in circles. 2-You need to be cognizant of changing directions because the constant “left turns” can create imbalance issues.

Like almost everything in life, the article concludes that moderation is the way to go.

Overall, there are pros and cons to all of the different running surfaces.

The best strategy is to run on a variety of surfaces, focusing on those that line up with your intended racing environment or choosing the type of running surface based on your injury risk history.

All of us have our preferences. A straw poll would probably tilt the scales toward trails over roads. But, as the article states, run on whatever works best for your unique needs and preferences.