Where is the best place to run and why? Speed depends on the surface

What kind of obstacles do not have to overcome running enthusiasts: regular repairs of streets in the city, sandy embankments on the sea, snow drifts in winter. Sometimes the morning run becomes a real adventure, if not to say a challenge. But how does this affect the effectiveness of training? Do you need special sneakers for certain surfaces?

ultramarathoner, PRO-expert Sportmaster PRO

All surfaces affect the muscles, musculoskeletal system and ligaments differently.

Treadmill

Julia: The treadmill absorbs shock loads well and has good grip. But one of the disadvantages is that it sets too smooth a pace and forms a habit of running without obstacles. Running out into the forest on the path after such training is more difficult – there may be bumps, on the asphalt – stones, leaves, holes, curbs. If you run constantly on the path, the body gets used to it, and when you go on serious terrain there is a risk of injury. The track is well suited for beginners who do not have a good running technique – it will dampen the shock load with its shock-absorbing canvas.

Candidate for Master of Sports, trailrunner, PRO-expert Sportmaster PRO

A track is a very good option for exercising in bad weather. All road sneakers are suitable for this and not at all cross-country sneakers with aggressive tread. Depending on the nature of the workout, the sneakers may differ: the faster the faster, the lighter they should be.

Asphalt

Julia: Asphalt is one of the most popular surfaces, and most races are run on city streets. There is no way a runner can do without asphalt, although there are some disadvantages. This is a very hard surface and with incorrect running technique and improperly selected shoes beginners get injuries, which provokes a high impact load.

On the plus side, it is possible to keep the pace on even asphalt, which is very important in road running. This allows you to accelerate quickly and do tempo workouts, which are difficult to perform on a dirt surface, where the terrain is constantly changing. It is very important to choose the right shoes.

Victor: Asphalt is a hard surface. You need sneakers with good shock absorption to relieve the shock load from the joints. Such shoes will have a thick enough foam layer, and under the shock-absorbing insert – a good firm cushioning, which should provide grip with asphalt both in dry and wet conditions.

Everything here depends on the runner: their training, musculoskeletal condition and weight. The more weight, the more cushioning he needs. Professional athletes can run in very light sneakers with minimal or no cushioning. But for beginners, this option is not suitable – lack of cushioning can lead to injury. You also need a stiff heel cup, which fixes the foot, and good ventilation – running shoes meet all these parameters.

Victor: A lawn, a path in the woods, a path in the park – all these surfaces are softer than asphalt, well cushioned and create almost ideal conditions for running. The shock load on the joints will be less than when running on asphalt, so the risk of injury is reduced. But trailrunning has other nuances: you need to be very careful not to trip, for example, on tree roots and not to fall.

In this case, sneakers that give better grip with the surface are suitable. They differ from the highway tread, which has a special pattern. In nature, the surface can be wet, and the sole should provide stability.

Dirt

Julia: One of the difficult terrain elements for running is mud. Especially after a rainstorm. Normal sneakers won’t work here. If on dirt paths we can run in highway sneakers with smooth tread, then for mud you need aggressive tread – not medium, but rougher, higher, to provide better traction. A narrow sneaker last is important, so that the mud sticks less to the sole. Closer to the toe there can be spikes for better push off.

And, of course, stabilization: a good heel cup, good foot support, lacing and necessarily reserve – from half a centimeter to a centimeter. On uneven surfaces, the foot “walks”, if the shoe will be tight, nails and toes can be traumatized.

This is exactly the kind of terrain you should train on if you are a cross-country runner – rocky sections are not uncommon on the trail. When the rocks are uneven, you run the risk of landing badly, twisting your foot and getting seriously injured. The muscles that allow you to place your foot correctly need to be well developed, so this training is necessary.

Sand

Julia: Sandje suitable for training stabilizer muscles, for working out hip extension. Movement on sand requires additional efforts, so runners often specially come to sandy beaches and train endurance.

The footwear here should be approached wisely: if sand gets into the well ventilated mesh of running shoes, it will lead to rapid wear and blisters. Here you can consider either a denser fabric upper to keep sand out, or put lightweight leggings on your sneakers.

Victor: Snow is a fairly soft shock-absorbing surface, the main thing is not to get on ice. In the fall-winter period, when the roads are covered with hard ice, for running use sneakers with built-in or removable iron spikes.

In winter, you can run in sneakers with a membrane: it protects against moisture penetration. Membrane upper is denser than mesh: such shoes are less blown and protect against cold winds. As an alternative to a membrane, you can use waterproof running leggings: they protect against snow and dirt entering the sneakers.