Disadvantages of running on hard surface

Running is the only sport that can be done anywhere, on any surface. The key is finding a route and a terrain you are happy running on, and provides you with the best workout possible.

Table of Contents Show

1. Treadmill
5. Concrete
Which surface is best for running?
Is it better to run on hard or soft surface?
What are the disadvantages of running on road?
Is it better to run on a flat surface?

For those new to running, you may find tarmac too much of a shock to your body. It has no give to it, and the relentless beating down with your feet can lead to injury that no amount of shoe cushioning can compensate for.

Best running watch
Couch to 5K plan

Running on softer ground is kinder to your joints, but is harder work, requiring greater effort, which your body may not be able to give straight away. The solution is to try out a variety and see what suits you best, and what is accessible to you so that you can realistically fit it into your schedule.

The other benefit of running on different surfaces is that some are more effective than others when it comes to burning calories. The tougher the terrain, the more your muscles and bodywork, resulting in a greater calorie burn.

Read our guide to the different surfaces available to you as a runner, and see which ones suit you and your circumstances. Even better, go and try them out for yourself!

(Image credit: Thinkstock Photos)

1. Treadmill

Pros:

See the calories on the screen as you burn them off
Suitable all year round
Vary the pace and incline to suit
Joining a gym can help with motivation if you’re paying for it
Smooth, well-maintained surface

Cons:

Expensive to buy one for home
You will need to join a gym, so not always cost-effective
Not as tantalising on the eyes as an outdoor run
Hot, and it can be harder than outside with a breeze

Perfect for those winter months and when you’re first starting out. You can vary the pace and incline, so this is the beginner’s dream piece of equipment.

2. Trail

Pros:

Limited impact on the body
Fairly even ground if you stick to the path, so reducing chance of injury
Great locations are perfect for kids to ride bikes along with you or for dog walks
A good calorie burn and the time flies by

Cons:

Watch out after rain, as leaves and ground can become slippery
If you go off-route, watch out for tree roots and other hazards
Stick to the marked trail, or you could end up miles from your finishing point

Great for a run filled with a variety of ground like gravel, wood chippings and sand. Many trails found in woodlands have marked out routes so you can run in a safe environment.

Best trail running shoes

(Image credit: Future)

3. Grass

Pros:

Softer on your joints, and good for older runners or those with an injury
Harder workout on your muscles, helping to tone up quicker
Open space gives you a sense of freedom

Cons:

Uneven ground can cause havoc on your ankles and feet, ending up in injury
Not the best surface after heavy rain, as it can become slippery or boggy
Hard to find flat open land you can run on that is well lit, so be careful

A good running surface when kept short and flat, but watch out for any hidden holes that could sprain an ankle. Well-kept grass, such as a golf course or football field, will be in top condition, but be careful on longer grassland, as this can hide hazards.

(Image credit: Thinkstock)

4. Sand

Pros:

Try barefoot running – a good feeling, but beware of sharp items hidden in the sand
Great for strengthening muscles
A good calorie burn
Great scenery

Cons:

Busy location, so time your runs well
Soft sand can lead to ankle/Achilles injuries
The wetter sand is usually more angled, so run in both directions for an even workout
Uneven surface, so higher chance of injury

A hard workout, but soft on your joints – perfect for runners who want to work harder or recovering from an injury. Choose from deep soft sand for a calf workout, or wet flatter sand.

(Image credit: Future)

5. Concrete

Pros:

Right on your doorstep
Most routes are well-lit at night
You can pick a route according to its specific length
Easy to work into your schedule, via the school run or commute home
Fairly flat and well maintained

Cons:

High chance of injury with kerbs, dodging other people and traffic
High-stress impact on your joints, muscles and bones, especially for beginners
Uneven ground and can be very slippery when wet

The most easily available of running surfaces, but it does put the most strain on the body. Buying well-supported trainers can help with shock absorption.

Best workout clothes for women

(Image credit: Future)

6. Tracks

Pros:

Good for measuring distances
Fairly flat, even ground
Better for speed work
Well maintained, so limited risk of injury

Cons:

Not suitable for long-distance running
Hard to get an opportunity to run on one unless part of a running club
You may need to pay to run

Distances are clearly marked, so tracks are perfect if working on a specific distance plan. It is also good all-weather material, as it is made from synthetic materials.

Warming up and cooling down when running

Which surface is best for running?

Grass has to be the best option as it provides a nice balance of a soft surface that is easy on your bones and joints and one that also provides you with more of a workout since you don't bounce right back up like you do when running on harder surfaces.

Is it better to run on hard or soft surface?

Foot-contact time on soft surfaces has been recorded at over three times as long as it is on hard surfaces. But while harder surfaces provide faster times, they are also a faster route to impact stress and overuse injuries. Which surface you run on depends on what you're trying to accomplish.