By Marnie Kunz,
NASM-certified trainer, USATF-, RRCA-certified running coach

Is running on concrete bad for you? This guide will go over the pros and cons of running on different surfaces, ranging from concrete to grass, as well as offer tips for each running terrain. Whether you’re a city runner hitting the pavement or you enjoy pounding along dirt trails, there are different pros and cons of each surface, as well as ways to prevent injuries.

As a running coach in NYC who also loves trail running, I have done my share of running on many surfaces - from concrete to speed workouts on tracks, and I’ve learned a lot about different running terrains. Each surface has its pros and cons, and some precautions you can take to reduce your risk of injury.

Running on Concrete

Running on concrete is the most common running surface for many people in cities and suburbs, and is commonly the race terrain for road races. Concrete covers sidewalks and roads and is the hardest running surface.

Pros: Concrete offers an even running surface that is consistent and flat, and running on concrete is helpful to prepare for road races ranging from the 5K to the marathon. Concrete is often easily accessible, as many people live in areas with sidewalks that are paved for pedestrians.

Cons: Concrete is the least forgiving running surface as it does not absorb any impact from striking the ground, so after hitting the ground, the force reverberates back up the feet and legs, placing more stress on the joints. If you have pre-existing injuries or minor pains, concrete can exacerbate them.

Tips for Running on Concrete

If you run on concrete, try to mix up your routine and do a few days a week of running on other surfaces - such as a track, treadmill, or dirt trail. Also, make sure you have well-cushioned running shoes for running on concrete.

Running on Asphalt

Asphalt is a similar surface to concrete but slightly less hard. Asphalt is often used to pave roads and is a common running terrain for road races.

Pros: Running on asphalt offers a generally even surface (just watch for potholes) that is accessible for many people as there are asphalt trails and roadways. Asphalt is also a common surface for road races so training on asphalt will help prepare you for these races.

Cons: Although asphalt is more forgiving than concrete, it still places more pressure on the legs than other surfaces like dirt trails, tracks, and treadmills.

Tips for Running on Asphalt

If you’re doing a lot of training on asphalt, be sure to be aware of traffic for running on roads and wear bright reflective gear for safety. As with concrete, add some variety to your runs by incorporating softer surfaces in your training a few times a week - such as tracks or dirt trails.

Running on Dirt Trails

If you’re running on dirt trails, you are probably enjoying trail running at parks and nature preserves. Dirt trails offer a soft surface for running and also are vital for training for trail races.

Pros: Running on trails gives your muscles a different challenge than running on flat paved trails and helps improve balance. Trail running also has less impact on your joints than harder paved surfaces and usually comes with incredible natural views.

Cons: Training on dirt trails often includes obstacles like rocks and roots and uneven surfaces so trail running requires paying close attention to the ground to avoid falls or twisted ankles.

Tips for Running on Dirt Trails

If you’re planning to run on dirt trails, do some research to know how technical and rocky the trails will be where you’re training. Vary your trail running by including some flat, even dirt trails in your training. You can often find flat dirt trails in parks and sometimes on the shoulder of paved trails.

Running on Sand

If you’ve ever tried running on sand, you know how difficult it can be. Although running on the beach sounds romantic, the truth is it’s an arduous workout and a great challenge.

Pros: Training on sand can be an intense cardio workout that also strengthens your legs, especially in the calves and lower legs. The sand also helps absorb impact so places less stress on your joints than many running surfaces.

Cons: Running on sand can put a lot of strain on the ankles, shins, and knees. If you are barefoot running, only do one mile in the sand unless you have trained and built up barefoot running miles already. Also, try to run on flatter areas of sand and avoid sloping sand along the water. If you do run on a slope, be sure to do an out-and-back run so both sides of your leg muscles get worked evenly.

Running on Grass

If you’re able to train on grass, this natural surface absorbs impact and gives your legs a break from harder surfaces such as pavement and asphalt. Some runners may be lucky enough to access perfectly even grass on golf courses, but most of us will need to watch for potholes and uneven terrain while running in the grass.

Pros: The grass is a natural running surface that absorbs some of the impact of your feet striking the ground. Running on grass is better for your joints than most surfaces. According to a study on running surface s, running on grass produced peak pressures that were 9.3% to 16.6% lower than the other surfaces in the rearfoot and 4.7% to 12.3% lower in the forefoot. Running on the grass absorbs impact but gives your legs extra strengthening and balance work.

Cons: Grass can be uneven and challenging so make sure to watch your footing when you run and don’t plan to be running as fast as you do on paved surfaces.

Running on Tracks

Tracks are generally made of forgiving, cushioned surfaces, with many made of synthetic, rubbery materials, cinder, or clay. Running on a track offers a softer surface with less impact on the joints while giving the added benefit of having your exact distance measured, especially useful for speed workouts. Learn more about the benefits of track workouts.

Pros: Running on tracks offers a flat, even, cushioned surface that has less impact than pavement or asphalt. Tracks are usually free and accessible, and they are a great place to do speed workouts.

Cons: Some runners find track workouts tedious, especially when running longer distances. You can mix up your track workouts by doing some interval workouts and listening to your favorite upbeat running playlist.

Tips for Running on Tracks

If you are doing a longer run on the track, stick to the outer lanes so you can make wide turns (and also so people doing sprints and faster workouts can take the inner lanes).

Treadmill Running

Most runners either hate or love the treadmill, with few in between. Either way, the treadmill offers a convenient, safe workout with a softer surface than running on concrete and asphalt.

Pros: Running on a treadmill has a cushioned, flat, even surface that has less impact on the joints than paved terrain. You can also see your exact speed and distance on a treadmill and can run on a treadmill regardless of the weather outside.

Cons: Running on a treadmill is different from running on roads or trails so if you’re training for a race, it’s important to also get in some runs on the surface you will be racing on. The treadmill can also be monotonous for some people. If you don’t have a treadmill at home, you’ll need a gym membership to access a treadmill.

Tips for Running on Treadmills

Running on a treadmill at 0 percent incline is easier than running outside on flat ground, so add some incline to your treadmill workouts (1 to 2% incline is a good start). You can also add variety to your treadmill workouts by listening to a great playlist or doing some intervals.

What is your favorite running surface? Tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.

Guide to Running on Concrete and Other Surfaces