Run on soft surfaces such as dirt, grass, or trails made of crushed stone, cinders, or wood chips as much as possible. These are the types of forgiving ground that, as a species, humans grew up running over. Think about how much more pleasant it feels on your feet to walk across your yard than it does to walk down the street. Multiply that difference not only by the much greater pounding of running, but also by the thousands of steps that you take in a run, and you reach the unavoidable conclusion that running on natural surfaces is one of the best ways to avoid injury.
When I was in college, I did a lot of my running on trails, and I loved it. There’s something psychologically soothing about cruising through the woods. You’re likely to feel more relaxed during and after your run than if you’re always having to worry about whether a car is going to come tearing around the next bend. A lot of trails are shaded, too, so you stay cooler and aren’t subject to the sun’s rays. Finding convenient trails to run on can be tricky. Check with local hiking clubs and horse stables for sites in your area. And don’t feel guilty about driving to a trail for a run. People drive to parks to sit around and eat hot dogs, so what’s the harm in taking a short trip for a satisfying run in the woods?
Even if you can’t run on trails on a regular basis, you can still reduce the pounding on your legs by seeking out soft surfaces wherever you are. I usually try to run on the small strip of dirt or grass by the side of a road rather than on the asphalt. Soon after I turned 40, I stopped doing this, figuring that with my everadvancing age, I needed as sure a footing as I could get. Well, guess what happened? Soon after switching from the dirt and grass to the roads, I had my first real injury in years. Now, I’m back to the side of the road whenever possible.
I originally made that switch away from dirt and grass because the footing on softer surfaces can be a bit tricky. Holes, roots, and uneven patches are a lot harder to see than on a hard road or track. In my high school days, I once cut the bottom of my feet by running across broken glass that I couldn’t see on the ground. And some trails, no matter how mentally soothing, are just too rugged for most runners to be able to maintain their normal stride.
Nonetheless, I remain convinced that all runners benefit from running on smooth natural surfaces. Most of the best runners in the world, such as the Kenyans and Ethiopians, do the bulk of their mileage on dirt roads and trails. This training strengthens their leg muscles and tendons, and when they get on the roads, they can fly. The same will be true for you. Beginning runners, who might be heavier than veteran runners, will really benefit from the reduced pounding they get when running on soft surfaces.
When I was in college, I did a lot of my running on trails, and I loved it. There’s something psychologically soothing about cruising through the woods. You’re likely to feel more relaxed during and after your run than if you’re always having to worry about whether a car is going to come tearing around the next bend. A lot of trails are shaded, too, so you stay cooler and aren’t subject to the sun’s rays. Finding convenient trails to run on can be tricky. Check with local hiking clubs and horse stables for sites in your area. And don’t feel guilty about driving to a trail for a run. People drive to parks to sit around and eat hot dogs, so what’s the harm in taking a short trip for a satisfying run in the woods?
Even if you can’t run on trails on a regular basis, you can still reduce the pounding on your legs by seeking out soft surfaces wherever you are. I usually try to run on the small strip of dirt or grass by the side of a road rather than on the asphalt. Soon after I turned 40, I stopped doing this, figuring that with my everadvancing age, I needed as sure a footing as I could get. Well, guess what happened? Soon after switching from the dirt and grass to the roads, I had my first real injury in years. Now, I’m back to the side of the road whenever possible.
I originally made that switch away from dirt and grass because the footing on softer surfaces can be a bit tricky. Holes, roots, and uneven patches are a lot harder to see than on a hard road or track. In my high school days, I once cut the bottom of my feet by running across broken glass that I couldn’t see on the ground. And some trails, no matter how mentally soothing, are just too rugged for most runners to be able to maintain their normal stride.
Nonetheless, I remain convinced that all runners benefit from running on smooth natural surfaces. Most of the best runners in the world, such as the Kenyans and Ethiopians, do the bulk of their mileage on dirt roads and trails. This training strengthens their leg muscles and tendons, and when they get on the roads, they can fly. The same will be true for you. Beginning runners, who might be heavier than veteran runners, will really benefit from the reduced pounding they get when running on soft surfaces.
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