Which Surface Is Good For Running

When it comes to running, the surface you choose to run on can make a big difference in your overall experience and results. As an avid runner myself, I’ve tried running on various surfaces and have found that each one has its own benefits and drawbacks. In this article, I will dive deep into the different surfaces commonly used for running and share my personal experiences and insights.

1. Asphalt

Asphalt is a popular surface for running, especially in urban areas where it is readily available. It provides a firm and stable surface, which is great for speed and efficiency. However, the downside of running on asphalt is that it can be quite hard on your joints. The impact can be harsh, especially if you’re running long distances or have any existing joint issues. I recommend using proper cushioned running shoes to minimize the impact on your joints if you choose to run on asphalt.

2. Grass

Running on grass can be a refreshing and enjoyable experience. It provides a softer surface compared to asphalt, which is easier on your joints. The uneven terrain of grass also helps to engage different muscles and improve balance. However, running on grass can be challenging if the surface is wet or uneven. It requires more focus and stability to avoid slipping or twisting an ankle. I personally love running on grass in parks or open fields, as it allows me to connect with nature and enjoy the fresh air.

3. Trails

Trail running is gaining popularity among runners, and for good reason. Running on trails offers a unique and immersive experience in nature. The soft and forgiving surface of trails reduces the impact on your joints, making it a great option for runners with joint issues. Additionally, the varied terrain provides an excellent opportunity for cross-training and strengthening different muscle groups. The only downside of trail running is the potential for uneven surfaces, rocks, and tree roots, which require extra caution and attention.

4. Treadmill

When outdoor running is not feasible, many runners turn to the treadmill. Treadmills offer a controlled and cushioned surface, which can be beneficial for injury prevention. Running on a treadmill also allows you to easily control your pace, incline, and distance. However, the downside of treadmill running is that it can be monotonous and lacks the natural elements and scenery that outdoor running provides. To make treadmill running more enjoyable, I recommend incorporating interval training or listening to music or podcasts.

5. Track

If you’re looking to improve your speed and track your progress accurately, running on a track is a great choice. Tracks are typically made of synthetic materials, providing a consistent and predictable surface. They are also designed to absorb impact, making them easier on your joints compared to asphalt. However, running in circles on a track can be mentally draining for some runners, and the repetitive motion may increase the risk of overuse injuries. I suggest mixing track running with other surfaces to keep your training varied and engaging.


Ultimately, the best surface for running depends on your personal preferences, goals, and physical condition. It’s important to listen to your body and choose a surface that minimizes the impact on your joints while providing an enjoyable running experience. Mixing up your running surfaces can also help prevent overuse injuries and keep your training exciting. So go out there, explore different surfaces, and find the one that makes your running journey a delightful and fulfilling one.