I have been running for approximately 30 years.
I realized some time back that if I were going to continue this form of
exercise into my later years, I would need to consider the ramification of the
constant impact to my legs, ankles, knees and joints. These days I avoid
running on any hard surface like asphalt or concrete. When I travel to an
urban environment, and I am forced to run on a non-forgiving surface, I pay
the price the next day.
When I was in my 30's I would run on asphalt
streets in da great city of Chicago. I started having trouble with my right
knee. It got to the point where it was painful to even cross my legs. I went
to the doctor and he suggested that I was beginning to suffer from arthritis
from all of my previous years of running. That was not an acceptable answer. I
switched my running regimen to a well-rutted dirt path at the local park, and
joined the local health club to use their treadmills when Chicago winters
prevented outdoor exercising. Gradually the aches and pains disappeared.
As I edge towards 50 I limit my running to
wooded trails or a treadmill. Although I may not jump out of bed as quickly as
when I was in my 20's, I can say that all of my joints are in reasonable
working condition. I seldom suffer from any strains or stress.
According to a clinical study of 4,000 runners
by the Southern California Podiatrist John Pagliano, one of the five leading
causes of injury is an improper running surface. The other four are
"training errors, inadequate shoes, faulty biomechanics and muscle
dysfunction/inflexibility."
Of course, no one surface fits every runners
needs. Some prefer trails, others desire treadmills, and then there are those
who favor the feel of sand under their feet. Each surface has its' virtues and
drawbacks. Overall, the best surface is one that is moderately smooth and
level. The worse surface is one that is rock hard and irregular. An
unforgiving hard surface creates the most shock to your joints. An irregular
surface is a minefield for twisted muscles.
Below are the pros and cons of various running
surfaces. This would also apply to walking.
Dirt/Grass Surface
Pros - Running on dirt or grass will
offer the lowest impact. There is that natural absorption. Nothing beats
running on a smooth manicured lawn, like the kind you would find at a city
park or golf course fairway. Beware of flying little round white balls.
Cons - Unfortunately most dirt trails or
grassy fields are rough and uneven. You are more prone to twist an ankle. On
trails it is important to watch out for leaves that cover rocks, exposed roots
or pinecones. You rarely get to view your surroundings since you need to focus
on each step you take.
Treadmills
Pros - On quality treadmills you have a
surface that is smooth, level and cushioned, providing low
impact treadmill workouts. In fact, many of the high-end
treadmills offer an optional extra thick orthopedic treadbelt (just like
running on grass). With pre-set and user designated programs you can vary your
workout with different speeds and inclines. And you can watch CNN or the
Comedy Channel. The added advantage of running indoors is that you avoid the
uncertainties of the weather. Running on snow and ice sucks.
Cons - Running on a treadmill can be
boring and you seem to never get anywhere. You are always where you started.
Also, you can't compete with the exhilaration of running in the great outdoors
on that perfect spring/summer/fall day.
Asphalt/Concrete Surface
Pros - For outdoor running in an urban
area asphalt streets and concrete sidewalks are the most accessible surface.
And except for an occasional pot hole (which are very occasional in Chicago),
you are assured of a smooth well-maintained surface.
Cons - Road running on asphalt can beat
on nearly all of your lower body muscles and tendons, in addition to straining
your lower back. In particular, concrete is 10 times harder then asphalt. It
batters all your bones, muscles and connective tissue. Can you say stress
fracture?
My preference is running on trails. It gives me
that rare opportunity to be outdoors. Over the years I have learned to tread
lightly and react quickly to unseen, uneven obstacles. When the weather does
not cooperative or my time is limited
treadmill workouts are my alternative choice. I
can get both my exercise and my daily dose of news at that same time.
Fred Waters
Smooth Fitness
