Introduction and Purpose: In the past year, I’ve gone for runs on a wide variety of surfaces, from the synthetic track in Tostrud, to the streets and sidewalks of my hometown and Northfield, and lately on the grassy and sandy trails of St. Olaf’s Natural Lands. Assuming the scientific mind of the Biology major that I am, I wondered aloud to my running buddies, Her Campus St. Olaf readers Carmen and Anne, about the different degrees of impact by each surface on the body, as well as which surface ultimately provides the best workout.
Hypothesis: Dirt and/or grass is most likely better for your body, as it probably provides more natural cushioning and shock absorption upon contact with the ground in contrast to, say, the concrete sidewalk. Also, these same surfaces are sure to provide a better workout as your muscles compensate for the uneven ground, the hills, the rocks, and the occasional tree root.
Data and Observations: Running on the grass or rocky dirt paths of the Natural Lands definitely feels more difficult than on flat concrete or asphalt; the grass seems to create more drag, resulting in a slower velocity and tiring at a faster rate (I am practicing my Physics vocab). On the bright side, my shins and knees ache less than they do when I run on the sidewalk or even on the synthetic track.
Results and Analysis: Based on my observations and research, it appears that grass, dirt, and gravel roads are the best surfaces upon which to run for a variety of reasons:
1. Their softness is optimal for shock absorption and reduces your risk of injuries (be careful if you have weak ankles when running on uneven turf, however)
2. Your muscles work hard to adjust to such variation in the landscape – the earth is especially beneficial in softening impact when going downhill
3. Ultimately, your run is going to be a whole lot more scenic and enjoyable. Who else gets bored counting the number of laps you run around the track? That being said, your next best bets are running on the synthetic track or the treadmill (good to know for us Minnesotan students, because seriously, you just shouldn’t run on the snow and ice). These surfaces are fairly forgiving on your legs, though it varies, and the track can be useful for speed-work. However, the track’s long turns are actually tough on your ankles, hips, and knees.
If you had to choose among asphalt, sand, and concrete, know that asphalt is the better option. You actually run slightly faster, and while it’s not exactly soft, this surface in fact puts less strain on your Achilles tendon than other softer, uneven surfaces (but the same can’t be said for the rest of your anatomy). Sand can provide a great workout for your muscles but almost to the point of overexertion, meaning you have a much greater risk of injury. And concrete…well, it keeps you out of the way of traffic, but your legs will hate you for it.
Conclusion: Until we once again are looking out our windows at blankets of snow on the ground and icicles in the trees, and breathing in the crisp cold air of winter, I conclude that you should take advantage of nature’s offerings and hit the trails. You get a variable workout, beautiful scenery, fresh air, and most importantly, your body will be much happier with you.
References:
Livestrong.com
Runner’s World
Be sure to check back next week for Fram Fram to Fitness – tips and advice on living a healthier life from Emily!