Cool Running, the web site that brought you the ever popular Couch to 5K running program, has rated running surfaces. 
Why? In an attempt to help keep runners free of injuries - that's why. Running on rock hard surfaces like concrete, like sidewalks, is hard on the body. To protect your joints you want to look for surfaces that have shock absorbing qualities for the majority of your runs. Also, you should try to be consistent with your surface choice, an abrupt switch can lead to injuries.
Here are the surfaces listed in order of best to worst. The number to the right indicates their "grade" with 10 being the best and 1 being just plain awful:
Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1
If, after reading the list, you decide to move your runs to asphalt, aka the street - BE CAREFUL. Run defensively! Run towards on coming traffic so you can see what is coming at you. Don't listen to music (or at least keep the volume low enough that you can hear the environment around you). Wear bright colors too so you are easily seen.
Meltin Pot
G Star
Jean Paul Gaultier
oh, I always run on the sidewalk.
1good to know...thanks!
2and ALWAYS bring mace and be alert not just for cars but psychos or loose dogs.
3Grass can be uneven, though, which can cause you to step funny and hurt yourself (knee, twisted ankle, etc.), so be careful no matter where you run!
4That's awesome... why do they make concrete sidewalks? Don't they KNOW we run on them? Let's sue the city govt.
jk of course
5I jog at a park and its half cement and dirt...but this will help me in the future...and from now on I'll be jogging in the grass.
6I jog on trails near my house that are mostly dirt, with a little asphalt. There is one stretch that has wood chips from some trees that had to be cut down. I am always ecstatic when I reach that stretch. It probably helps that it's near the end of my run as well.
7I'm too clumsy for grass. I would indeed turn my ankles out.
8I thought the treadmill would be softer. I know that running on the treadmill for me is a lot better than running on carpet.
9i always run at the park where it's concrete tracks. now i know why the ouch.
10The Bridle path in Central Park is great for running, I just wish they would fill the holes a little quicker after it rains!!!
11Running against traffic is dangerous. Drivers are not expecting opposite traffic in their lane; especially around corners. If you're running/cycling with traffic, not only are you obeying traffic laws, but drivers naturally pull into the center of the road on curvers which provides a safe distance from you and the car.
12Also, going against the flow the traffic poses a problem at intersections; again, drivers aren't expecting you.
Try walking against the grain of traffic on a busy sidewalk or in a mall. Do you get the feeling that you're disrupting the flow? It's the same principle with traffic.
Always go with the flow of traffic. The driver expects and sees you better and is more prepared to move to the center of the road to provide you a nice, safe clearance.
It's hard to find large stretches of grass when you live in the city. There's a track nearby I should use, but it's harder for me to be motivated to drive somewhere to run; it's best if I can run right out my door. Additionally, the track gets tedious really quickly.
13Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.