Running Surfaces,
an Uneven Ground

Running surfaces come in six categories, including asphalt, concrete, dirt, gravel, sand and rubber. Each has pros and cons

and will play a key part in your marathon training schedule.

- Mix it up or face possible running injuries

I’m 99.9 percent sure you’ll finish your first marathon on asphalt; therefore it is important to train on asphalt. However, there’s no need to run on it exclusively. While you want to prepare your feet, ankles, legs… body for it, you don’t necessarily have to over prepare on it.

Think of it this way. Depending on your pace, come race day you’ll only be running on it for three to six hours so there is no need to rack up a bunch of time on it every week.

Make sure to mix up your runs to include asphalt, sidewalks, dirt and gravel trails and rubber. This provides a variety for you and your body. Also, I’ll explain what I mean by rubber and why you should not train on sand.

Asphalt
This will be your primary running surface as this is what you’ll be running on come race day. It easily accessed, provides a firm foundation for your feet to run on and gets you ready for the real thing. Unfortunately, it’s hard on your knees and fun safety hazards including cars, bicyclists and potholes. Ideally, you’ll have a nearby bike path that is paved with asphalt.

Concrete
Secondly, you’ll be running on sidewalks – especially if you’re in the city. Again, it’s very convenient and provides a nice, smooth surface to run on. However, watch out for the evildoers (a.k.a. three people walking side by side), cracks, uneven surfaces and corners. Corners? There’s nothing worse than running around a corner only to be face-to-face with an angry person walking the other way trying to figure out why you’re running in their way.

Dirt
Dirt trails are a nice reprieve from the hard knock life of asphalt or concrete. They are in your local parks and forests, depending on where you live. Use these as much as possible, but not as your most frequented running surface as you want your legs to get used to the harder asphalt and concrete. Also, watch out for tree roots, uneven surfaces, rocks and other trail users – horses, ATVs, etc.

Gravel
Similar to dirt trails, gravel running surfaces are a nice alternative and help give your body a break from the constant pounding. Typically, these pathways are fairly compacted, but every now and then you’ll hit a patch of loose gravel. Stay clear of these as its very touch on your joints to go from nice and firm to loosey goosey.

Sand
It’s best to let the beachgoers stick to the sand. There’s no support and as you know, sand in your socks is not ideal, especially when your feet are hot, sweaty and sticky.

Rubber?
Yes, rubber. Treadmills are easy, convenient and can be used in the comfort of your own home. They are great for bad weather days or your short runs. Make sure not to abuse this. Get out and run or you’ll find out why nobody likes treadmills!

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