Advantages of running on different surfaces: Asphalt, terrain and treadmill

When it comes to running, the surface you run on plays a big role in how your body responds to exercise. Most runners vary between several different types of surfaces, such as asphalt, off-road and treadmill, to get the most out of their training sessions. In this guide, we'll take a closer look at the benefits of running on the three most common surfaces, and how you can use them strategically to improve your running form and reduce the risk of injury.

Running on asphalt

1. Benefits

Running on asphalt is one of the most popular forms of exercise, especially in urban areas where there are plenty of roads and pavements. Here are some of the benefits:

• Smooth surface: Asphalt provides a smooth and predictable surface, which makes it easier to maintain a constant speed. This is particularly useful for interval training and tempo runs.

• Good accessibility: Asphalt roads and pavements are found almost everywhere, making them easily accessible to most runners. You don't need to look for special paths or areas - just lace up your shoes and run right out the door.

• Realistic for competition: Many races, including marathons and half marathons, are run on asphalt. By training on this surface, you prepare for the conditions you will encounter in competition.

2. Challenges

Although asphalt is a practical surface, it also has its challenges:

• Hard surface: Asphalt is relatively hard, which can increase the load on joints, muscles and tendons. Over time, this can increase the risk of injuries such as runner's knee, osteitis and plantar fasciitis.

• Little variation: The smooth surface offers little variation in the training, which can lead to overloading of certain muscle groups.

Running on terrain

1. Benefits

Cross-country running offers a completely different experience than running on tarmac, with natural paths, varied terrain and often beautiful surroundings.

• Softer ground: Terrain such as soil, grass and forest floor is much softer than asphalt, which reduces the stress on the joints and can help prevent injuries.

• Varied terrain: Paths with hills, bends and uneven ground provide variety in the training, strengthen the stabilization muscles and improve balance. This makes you a stronger, more versatile runner.

• Nature experiences: Running in nature provides mental benefits such as stress reduction and increased well-being. The natural surroundings can also make the run more exciting and motivating.

2. Challenges

Cross-country running requires more concentration and can be physically demanding:

• Increased risk of injuries: The uneven surface can increase the risk of ankle injuries, falls and other accidents, especially if you are not used to the terrain.

• Demanding on endurance: The hills and the varying surface require more energy, which can be challenging if you are not in good enough shape.

• Accessibility: Off-road trails are not always easily accessible, especially for those living in urban areas. This can make it more difficult to get regular cross-country runs.

Running on a treadmill

1. Benefits

The treadmill is a popular choice for runners who want to train indoors, especially when the weather conditions outside are not optimal.

• Controlled environment: The treadmill allows you to precisely control speed, incline and time. This is ideal for interval training, tempo training and specific training sessions where you want full control over the intensity.

• Lower stress: Many treadmills have cushioning in the belt that reduces the stress on the joints, which can be beneficial for runners who need to reduce the risk of injury or who want to recover.

• Availability all year round: With a treadmill you can train in any weather, which provides continuity in training, even in rain, snow or extreme heat.

2. Challenges

Although the treadmill is practical, it also has some disadvantages:

• Monotony: Treadmill running can become monotonous and boring, especially for longer sessions. It takes more mental strength to maintain motivation compared to outdoor running.

• Less natural running style: The treadmill's moving belt can change your running style somewhat, and you lose the natural variation in the terrain that you get outdoors. This can affect muscle use and running economy.

• No natural benefits: You miss out on the mental and physical benefits of running in nature, such as fresh air and nature experiences.

How to use the different substrates in your training

1. Combine substrates for best results

To get the most out of your running, you should combine running on asphalt, off-road and treadmill. This gives you variety in your training, reduces the risk of injury and improves your overall running form.

2. Adapt according to goals and needs

• For speed training: Use asphalt or a treadmill where you can control speed and pace precisely.
• For strength and balance: Include cross-country running to strengthen stabilization muscles and improve balance.
• For recovery: Use the treadmill at a low intensity to give your joints a break from harder surfaces such as asphalt.

3. Be flexible

If the weather conditions do not allow outdoor running, or if you are travelling, the treadmill is a great alternative. In the same way, cross-country running can be an excellent break from the monotony of the asphalt and give you a more exciting training experience.

Summary

Running on different surfaces provides a number of benefits that can help improve your running form, strength and endurance. By understanding the benefits and challenges of asphalt, terrain and treadmill, you can tailor your training to get the most out of each session. No matter where you choose to run, variety in your training will keep you motivated, reduce your risk of injury and help you reach your running goals.