Preventing Injury: Running on Different Surfaces

Different surfaces

Many runners believe that hard surfaces increase injury risk, but does scientific evidence support this, or is it just a common myth?

Running is a High Impact Sport:

To start off, running isn’t a contact sport in the traditional sense, so most injuries don’t come from freak accidents but rather continuous mistreatment of the body. Stresses on the body accumulate while running, and improper recovery results in an injury. Running is a high-impact sport because a runner’s legs repeatedly pound on the ground with every run and for hours a week. With every step, the impact will course through the feet, ankles, shins, knees, and into the hips (all of which are common areas of injury). Some injuries that result from high impact are runner’s knee (the wearing down of knee cartilage) and stress fractures, typically in the shin or feet.

Concrete/Asphalt:

Concrete sidewalk and asphalt road

Concrete is the hardest material people regularly run on, and it’s commonly used to make sidewalks in the United States. Asphalt is slightly softer than concrete and is used to make car roads. These surfaces have a reputation for being high-impact surfaces and injury inducers. These surfaces don’t absorb much impact, so more energy will go back into the legs, increasing injury risk. Although it is simple to say “don’t run on concrete or asphalt,” it can’t be entirely avoided for most athletes. Road races, from 5Ks to marathons, take place on streets, and many runners lack access to alternative surfaces.

Although concrete and asphalt can be high impact, they can provide uniformity as they are mostly flat. It is easier to run fast on the road than on soft surfaces like grass.

Grass:

Cross country runners on grass 

Runners are often recommended to run on grass and dirt because it is a “soft” surface. It’s not the fastest surface, and it is uneven, but it does absorb more of the impact, lessening the stress on a runner’s legs. The uneven surface can even help to strengthen the foot and increase ankle stability. Grass won’t be the ideal surface to run on when wet because it can be slippery, and a runner will be more prone to falling.

Treadmill  

Runners on a treadmill

Modern treadmills offer a lower-impact alternative while maintaining a consistent pace and effort. They are flat surfaces that absorb more force than the road. Some treadmills now have the technology to alter the softness and absorption of the treadmill surface to the runner’s preference. The treadmill gives a runner control over their pace, effort, and hardness of the surface, so it is a good way to control your conditions to avoid injury.

Rubber Track:

Rubber track

Tracks are the fastest surface to run on as they are built to maximize running efficiency. The track is built to help runners produce fast times. The rubber provides rough friction to give good grip especially if spikes are used. The internal structure of the track also gives ample shock absorption and reduces impact. Running on a track is also a safe bet during rainy seasons due to the enhanced grip. Like roads and treadmills, tracks offer a consistent and predictable running surface. Over time this can cause overuse injuries in the hips, knees, etc. It is advised to change directions once in a while as you run on a track.  

Conclusion: 

No single surface is best for running, but varying surfaces can help reduce injury by strengthening the legs as you train under different conditions.

Sources:

Hackensack Meridian Health. “What’s the Best Surface to Run On?” New Jersey’s Top-Ranked Hospital Network, 11 Nov. 2022, www.hackensackmeridianhealth.org/en/healthu/2022/11/11/whats-the-best-surface-to-run-on.

AdvancedOrthoInsight. “How Different Surfaces Affect Your Running: Advanced Ortho.” Advanced Orthopaedic Centers, 18 Dec. 2018, advancedorthocenters.com/how-different-surfaces-affect-your-running/.

AdventHealth. “The Impact of Running Surfaces.” AdventHealth, AdventHealth, Accessed 14 Feb. 2025, www.adventhealth.com/hospital/adventhealth-orlando/blog/impact-running-surfaces.

Ferro-Sánchez, Amelia, et al. “An Analysis of Running Impact on Different Surfaces for Injury Prevention.” International Journal of Environmental Research and Public Health, U.S. National Library of Medicine, vol. 20, no. 6405, 20 July 2023, pmc.ncbi.nlm.nih.gov/articles/PMC10378879/#sec5-ijerph-20-06405.

WebMD. “Common Running Injuries: Causes, Prevention, and Treatment.” WebMD, WebMD, Accessed 14 Feb. 2025, www.webmd.com/fitness-exercise/running-injuries-causes-prevention-treatment.

Mondo Spa. “The Impact Prefabricated Athletic Tracks Have on Runners.” SpazioMondo | Mondo Spa, Mondo Spa, Accessed 15 Feb. 2025, www.mondoworldwide.com/na/en/spaziomondo/doyouknow/the-impact-prefabricated-athletic-tracks-have-on-runners.