The impact of different surfaces on a runner's body
BY Mateenah Dewangree
Physiotherapist at Kings Park Medicine Centre
Runners are usually habitual, sticking to the same routes and surfaces they are comfortable and familiar with. However, changing the surface on which you typically run impacts your body in a unique way, and influences your performance, comfort and risk of injury.
Running on different surfaces affects muscle contraction, and therefore the amount of stiffness held within the lower limbs. Softer surfaces increase ‘leg stiffness’ due to the instability of the ground, where the runner compensates for the irregularities and is therefore susceptible to injuries such as ankle/knee strains. Whereas harder surfaces require less ‘leg stiffness’ and therefore lead to injuries such as stress fractures, shin splints and Achilles inflammation.
1. Shock Absorption & Impact:
Hard Surfaces (concrete or asphalt)
These surfaces provide less shock absorption which increases the impact on joints and therefore increases injury risk.
Soft surfaces (grass, trails or sand)
These surfaces absorb more shock which reduces the amount of strain on joints
and soft tissue.
2. Traction & Stability:
Paved Surfaces
Even surfaces allow consistent stability, allowing the runner to maintain a steady
pace.
Unpaved/Uneven Surfaces
These surfaces require more engagement from the stabilizing muscles, which
can improve coordination and strength, but also increase the risk of trips/falls.
3. Energy Return:
Firm Surfaces
Can provide for better energy return due to the springback, thereby enhancing
running speed and efficiency.
Soft Surfaces
Absorb more energy, burn more calories, and could fatigue the runner much
faster as the muscles contract harder to propel the runner forward.
4. Footwear:
Different surfaces may require different shoes. Trail running shoes with better traction
and grip are suitable for uneven terrains, while cushioned and lightweight shoes may be
ideal for road running.
5. Variety & Training Adaptation:
Switching between surfaces can prevent overuse injuries by adjusting the amount of
stress placed on the joints and soft tissue, and can improve strength and adaptability.
Different surfaces impact the body in different ways and can influence a runner’s experience.
Therefore, it is essential to consider goals and existing injuries.
Introducing new surfaces to your routine will not only shield you from overuse injuries, but also give the runner a new experience.
REFERENCES:
1. Amber Sayer (2023) Run Republic.
2. Allison Burnham (2021) AdventHealth.
Available at: https://www.adventhealth.com/hospital/adventhealth-orlando/blog/impact-running-surfaces
*For more information contact Mateenah Dewangree at:
Kings Park Sports Medicine Centre
892 Umgeni Road, Morningside Durban
031 303 3874
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