Is that a plan that would make you happy? I thought so….
As your physics teacher told you years ago, “energy is neither created nor destroyed.” As
it relates to your running, when your foot strikes the ground, the
energy is transferred to the ground. Depending upon your running style,
speed, body weight, shoes and ground surface, much of that energy is
transmitted back into your legs. The less absorption that takes place
by the running surface itself, the higher the stress/force applied to
your joint surfaces and soft tissue.
Minimizing Joint Compression
Changing the surfaces that you run on is a simple and
very effective way keep your joint surfaces healthier and your entire
body healthier. Typically, the softer the surface the better,
especially for the older runners. In this era of minimalist shoes with
very little shoe cushioning becoming so popular, selecting the proper
running surface has never been more important if you want to avoid
running injuries.
Picking the Best Running Terrain for You:
Ratings from 1 ( poor) to 10 (best)
1. Natural Grass
Pros: Grass is soft and very easy on the legs in terms of stress and impact. The subtle unevenness of grass is an excellent way to add additional strengthening for the feet, lower extremity and core. For the larger runners, grass is even more important.Cons: Uneven and irregular surfaces may increase the risk of ankle sprains.
Sports Medicine Rating:9.0
2. Off-Road Trails
Pros: Usually easy on the legs and the mind as you get
away from the crazy world for some “me time”. Because of the altering
terrain, your stride length is shorter and your turnover is faster.
Cons: Ankle sprains, bug bites and getting lost are minor risks for getting away on a “mini vacation” with Mother Nature. Mud and slippery surfaces will increase the risk factors while they often prove to be helpful elements that slow you down by making you work harder.
Cons: Ankle sprains, bug bites and getting lost are minor risks for getting away on a “mini vacation” with Mother Nature. Mud and slippery surfaces will increase the risk factors while they often prove to be helpful elements that slow you down by making you work harder.
Sports Medicine Rating: 8.5
3. Cinder Track/Trails
Pros: If they are well-maintained, cinder surfaces allow for a somewhat consistent footing and are much easier on the legs than roads and treadmills. Cinder tracks and trials will help keep you healthy if longer runs are in your plans.Cons: Cinder surfaces can allow for softer areas if the drainage is poor so slipping is a concern. The traction on the bottom of the shoe will greatly impact the traction when hills and turns are involved with cinder trails.
Sports Medicine Rating: 7.5
4. Synthetic Track
Pros: Level, stable and consistent surface allows for a runner to control his/her biomechanics better than on an uneven surface.Cons: The curves often made at faster speeds with an increased traction often contributes to arch, ankles, knees and low back pain. Long distances run on this surface, if run in the same direction, will have a tendency to lead to over-use syndromes. Larger runners will find this surface less appealing in regards to injury prevention when compared to grass or trails.
Sports Medicine Rating: 7
5. Sand
Pros: Soft sand absorbs a higher % of forces, therefore, puts less stress on his/her lower extremity. Elevated heart rates and greater effort to run both add to the positive attributes with running on a sand surface.Cons: Although it’s great for building leg strength, the softness of the sand means a higher risk of Achilles tendonitis and foot blisters. When running on the water’s edge at the ocean, the tilt of the surface puts uneven stresses on the body. This bilateral asymmetry may lead to lateral leg, hip and low back overuse injuries.
Sports Medicine Rating: 6.5
6. Treadmill
Pros: The surface moves for you and you simply need to keep your legs moving at the same speed. The smooth surface makes the risks lower and the weather is never a factor. The less experienced runners can exercise for longer periods of time on a treadmill compared to running outside.Cons: The surface firmness can be quite high (that’s not good) and that will vary with the type of treadmill being used. It’s boring and the fact that the treadmill is moving for you will tend to make a runner strike the ground harder by over-striding.
Sports Medicine Rating: 6.0
7. Asphalt
Pros: It’s a fast and predictable surfaces. A runner’s pace and footing is easy to maintain on asphalt. Often well maintained and well-marked, an asphalt surface can make you look good and feel fast in both training and in a road race.Cons: Ankle sprains, stress fractures, road holes, traffic/bike and road trash add to the risks of running on the road. Traffic free asphalt will eliminate some of those risks but the hard black road is an unforgiving surface that put significant strain on the body.
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