What are the best surfaces to run on?

John Goodner Podiatrist (Foot and Ankle Specialist) | Foot & Ankle Surgery Plantation, Florida

John D. Goodner D.P.M. is a board-certified foot and ankle surgeon. He specializes in treating foot, ankle, and leg injuries in children, teenagers, and adults. He is trained to perform the latest minimally invasive and arthroscopic surgical techniques. Growing up locally in Broward County, he was a two-sport varsity letterman... more

Dr. John Goodner

Grass is superior as far as impact and muscle usage, however, many people do not have access to this type of running surface and it can present an injury risk if the surface is uneven.
Synthetic track is a great alternative but also presents with a low accessibility and creates a situation where the runner should be cognizant of alternating running clockwise and counter clockwise around the track to avoid stress injury to the inside foot, ankle or leg.
Treadmill is the best indoor alternative if weather and temperature conditions are not ideal. The surface is guaranteed to be smooth, so injury risk is much lower in that sense, but the training level isn’t ideal because it is difficult to keep your natural pace you would in a race outdoors.
Asphalt is readily available and most races take place on this surface, however, train with caution and limitation because this surface was intended for vehicles, not humans; so the hard surface can create very unforgiving stress injury to the lower extremity.
Sand is a soft surface to run on but the uneven surface creates overuse injury of the Achilles and Peroneal Tendons. This is a low impact surface as far as joints, but the most intense on your muscles, so this can be used as a cross training surface but not as your daily running surface.
Concrete is the most joint destructive surface and should be avoided if possible. This unfortunately is the most accessible and convenient option for runners, but in result is doing the most damage to the runner’s legs.