Running Surfaces- Part II & a Date with Mom
Rest/ Weights & Ab Routine
Hip Hip, Ho-ray! My knee was NOT sore when I woke up this morning. Progress people. Lets hope this trend continues. Upper body weights it was today. I worked those biceps good!
Happy Friday Folks! You made it another week 🙂 I was lucky enough to spend the last day of spring break with mi madre. We have been trying to have a DLites date for the longest time and it finally came! My mom and I ALWAYS have something to talk about and the time flew by too quick. I love spending time with her 🙂
OK, onto running. After a fun picture of our froyo. Go big or go home…
Now lets put the info you read in Running Surfaces Part I to good use. Runner’s World has a really good article on the topic, Top 10 Running Surfaces, that falls right along with what I believe is true. Below, I will somewhat summarize the article, with my thoughts, but you can read the full article here. It lists running surfaces based on a 1 to 10 rating, 1o being the best. I will just list them in the order in which I think they should be used in training. Mind you, I am NOT a certified coach or “running surface expert” so take my thoughts with a grain of salt… and a bag of experience 😉
*Asphalt- This is the most common running and racing surface. As I mentioned in the Prelude, it is VERY important to train on the surface you are going to race. I like to do all of my quality/hard/long runs (2-3 runs/wk for me) on the Upper Tampa Bay Trail, which is asphalt. This is a pretty stiff surface, which is why I keep it to a few runs a week. If running on roads, be aware of the camber.
*Treadmill- This is one of the better options, as the deck is more compliant than asphalt. While treadmill running can be mundane, I think it plays an integral part in recovery and staying injury free. After pushing your muscles, bones and joints outside, the treadmill is a great way to keep your mileage up safely. Since the outside elements (wind, sun, humidity) are non-existent, solely training on the treadmill will leave you unprepared.
*Synthetic Track- One of the most compliant, forgiving surfaces, this is perfect for speedwork- less wear and tear on your legs. However, with two long curves, you end up putting more stress on your ankles, knees and hips over time. Like on the treadmill, any distance running could get boring.
*Grass/Earth/Woodlands- While these are the most natural surfaces to run on, making them ideal, to me, they are an injury waiting to happen. A few runs a training cycle would be ideal, just be super aware of the ground and your surrounding area. No one wants to trip or twist an ankle! Running on a trail can be a great change up and rejuvenate simple running.
*Sand- Great option if you are vacationing on the beach. Other than that, there is no need to drive to the beach to run- unless you just want a great calf work out. The damping property of sand makes it a good surface, but the risk of injury out ways the benefits in my opinion. Keep it to fun/short runs.
*Concrete- Other than snow, this is worst surface to run on. It is also 10 times stiffer than asphalt. I highly recommend not running on concrete. Sometimes they are hard to avoid or inevitable- shoot, I run 2 miles of sidewalk to the trail if I leave from my house- but keeping it to a minimum is best.
Hopefully this post is just in time for your long run, this weekend! And hopefully you learned a thing or two 🙂
PS Exactly 1 month until Boston!
Where will you be running this weekend?
Honestly, how much froyo do YOU eat?