Runners like to run where they can. But sometimes where they can run easily is not the best place for them. With a bit of effort you can often find a place that works well for you and your specific problem set.
The ideal surface is firm but not incredibly hard. Packed dirt is often called the perfect surface. In the opinion of most sports medicine doctors, you should avoid running on concrete at all costs. It is just too hard a surface with too much shock and force transmitted. Crowned surfaces may also cause problems because they may cause one leg to act longer than the other. Effectively, you’ve created an artificial leg length inequality, meaning you are running with one leg significantly longer than the other.
Other opinions on surfaces will vary depending on what your specific problems are. For those with Achilles Tendon problems such as Achilles Tendinopathy or tendonitis we’ve already recommended avoiding surfaces that are too soft. Your heels will squash down into the surface and over stretch the Achilles tendon. Individuals with plantar fasciitis or medial tibial stress syndrome may not fare well on overly soft surfaces either, since their feet may pronate excessively on an extremely soft surface.
Running downhill can be tough on your knees. Those with peripatellar pain syndrome should consider just walking down the hills, or skipping them altogether. Many coaches have their runners run the uphill, but wisely walk back on the downhill. On the other side of the leg, of course, those with a calf or Achilles injury should not be charging up the hills either.
And the worse surface, in evidence where I live, is ice. You should not consider running on ice at all. Snow, may be slippery, but you may find a good foot plant, but ice, is not nice. If you want to run on ice, get a pair of ice skates and glide across it instead.
Potholes On The Road To Success
Change You Can Believe In (and plan for)
Tendinopathy - Yes; Tendinitis - No
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