Is Running On Soft Ground Bad For You?
A recent article at NY Times says that running on soft surfaces can be hard on the body. While many would advice to run on soft ground like asphalt or dirt roads, some runners experience pain and injury while doing so.
I also have the same thought. Landing on softer surfaces will be softer and will have lesser impact on your feet. It is hard for me to validate it. In fact, there are no scientific studies to prove it or otherwise.
The only existing studies related to running in different surfaces involves changing the cushioning of the shoes. The hardness of the surface is mimicked by the hardness of the cushioning. However, these studies did not have strong results regarding the surfaces. Instead, it showed that the foot adjusts itself to varying hardness. That is how amazing the body works.
Based on my experience, one of my worst injury was while running on a trail back in Pontevedra. It was partly asphalt and mostly dirt road. The surface is a lot softer than the concrete roads I used to run in Manila. But after that 10K run, my ankle hurts so much I have a hard time walking straight for two days.
But my learning from that experience is not about running on soft or hard surfaces but more on the preparation for the run. I think my injury was caused by (1) using a shoe that is inappropriate for the trail and (2) lack of preparation for the trail run.
There are no evidence that running in harder surfaces increases injury. Nor are there studies that running on softer surfaces prevents injuries. What I suggest is to mix these surfaces in your training. The body will adjust and develop more muscles and will make a better runner.
About The Author
ManokanRunner
Jinoe Gavan is the founder of this award-winning blog Takbo.ph, The Filipino Running Community. Known as ManokanRunner, he is a computer addict on weekdays, a church leader on weekends and a runner in all days of the week. He wants to run and cover as many miles in many places as he could. Read more about his life in the urban jungle with all the distractions and the fun of raising his son in DaddyandtheCity(dot)com.
just a personal observation,
I run on varied surfaces when doing my LSD’s. Long stretches would be on concrete, interspersed with short bouts (about 50 meters) on pebbles on the side of the road or on the gravel that borders the asphalt streets, i find the short bouts therapeutic in a way since i feel like my feet are being massaged at various pressure points by the pebbles and small stones, i’m just more careful of tripping on big chunks of loose concrete or sometimes rocks, and I go slower on these surfaces.
My calves and shins, surprisingly, feel better after the run. The best places i have done this are on those provincial roads out of town where the pebbles are smoother and flatter than in the city.
maybe theres a scientific perspective on this subject somewhere.
peace to all runners, may our tribe increase
Hi! You mentioned that you trained in Pontevedra; Did you mean Pontevedra in Sagay City? If so, I’m an avid runner and once was a Sagaynon too. Yeah!
By the way, as a response to your post I also love training on uneven surfaces like rocky grounds, seaside, a road of countless puddles of mud and etc… I do that once or twice a week alternate to asphalt and cemented grounds of Bacolod City. I don’t really know how to explain it correctly, but it just feels so good doing that. It makes me feel strong and trains me to be aware of my surroundings, to where I’d step my feet into and it makes my run more challenging and exciting. In regard to injuries, I think I had a few back when I first started my routine but all of it went away after a week of recovery and when my body got used to it.