Track, Trail or Concrete: Which Surface Should I Run On

Running improves your cardiovascular health, mental health and bone density - to name a few benefits. But because it is a high-impact exercise, running is harder on your joints than exercises like yoga or swimming. That's why it's important to consider the surface you're running on (especially if you are more injury prone) as harder surfaces can increase the amount of impact on your body.

"Running on a surface like concrete is harder on your body, while softer surfaces like a track or trail lessen the impact," says Stefanie Heyser, PT, DPT, ATC, a physical therapist at Henry Ford Health. "But one surface isn't best. Each has its benefits and drawbacks. And if you are training for a race, you want to run certain workouts on the same surface as your race, as running mechanics (or the way you run) change from surface to surface."

What To Know About Concrete, Tracks and Trails

Here, Heyser shares how to choose the best running surface for you.

Concrete

Whether sidewalks or roads, concrete is the surface most people will be running on. But concrete is also hardest on the joints.

"When running on concrete, you are generating more force your body has to absorb," says Heyser. "You are more likely to overstride, which is when your foot lands too far in front of your body, putting your shin at an increased angle and giving you a stiffer knee. Overstriding leads to a higher risk of injury."

One way you can prevent overstriding is by paying attention to your cadence, meaning the number of steps you take in a minute. Most smart watches have the ability to track this. "If your cadence is 165 or below, you can try landing more softly, or think about landing with a softer knee," says Heyser. "And if you have a lower injury threshold but you're training for a road race, try switching it up and doing speed workouts on a softer surface, like a track, to reduce some of the force."

Track

Tracks are made for running - and are softer than concrete - so they're easier on your joints.

"That said, you can get in trouble if you're doing too much running on a track," says Heyser. "Continuously running in the same direction on a track can increase your risk of injury because when you're running a curve, it puts uneven force on your ankles and legs."

To reduce your risk of injury, mix up the directions - run counterclockwise a few times and clockwise a few times.

Trail

"I love trail running, but it also carries risk, as roots and rocks can cause you to fall," says Heyser. But it's less impactful than concrete, so it's easier on your joints. If you're training for a trail race, running on a trail would be the best running surface, especially for your long runs. However, if you are new to trail running, start with easy runs for shorter distances and slowly increase your mileage."

Research shows trail running may improve balance, along with leg and ankle strength. "You use your legs so much differently in trail running because of hills and because trails are narrow and have obstacles," says Heyser. "It requires more neuromuscular control to not fall."

Another benefit to trail running? Switching up your scenery can help prevent you from feeling unmotivated. "A lot of times people in the thick of marathon training feel bored or burned out - but they always run the same route," says Heyser. "Varying your environment can help reduce boredom and increase motivation."

Reviewed by Stefanie Heyser, PT, DPT, ATC, a physical therapist at the Henry Ford Center for Athletic Medicine.