One of the best ways to prevent running injuries is to carefully choose your running surfaces. Many runners do not realize how important it is to pay attention to whether your primary running surface is concrete, asphalt, or dirt. Just because there is a paved concrete bike trail by your house does not mean that it is a good idea to run on it every day.
Generally speaking concrete is the worst surface to run on because it is so hard. There simply is no give to concrete, which forces the bones and muscles of the legs and feet to endure tremendous impact forces. Asphalt is a softer surface than concrete, but its rigidity can also lead to injuries.
In addition to the impact stresses caused asphalt and concrete, these surfaces also harm runners due to their unvarying pavement. Unlike dirt trails, asphalt and concrete are totally flat surfaces, which subject the body to exactly same forces on every foot strike. The repetitive stress on the same parts of the body on every step can lead to serious injuries such as stress fractures.
The best type of running surface is a dirt road or trail. Unpaved surfaces have much more give than concrete and asphalt and generally have varying terrain that works many different muscles of the body. It is very important, however, that a dirt trail be clear of large roots or rocks that can cause serious ankle sprains.
Many runners simply do not have access to non-paved running areas, which makes running on concrete or asphalt a necessity. However, runners should take full advantage of unpaved options if they exist.
