ULTIMATE RUN SURFACE RANKINGS
We’d like to start off by saying, nobody asked for this. We get it. But, we also know there are some strong opinions out there about all the difference surfaces you can run on. It’s time someone made an official list of the best (and worst) surfaces to run on. What follows is our official ranking of running surfaces. If you disagree, we’d love to hear your take.
#10 - Concrete
Coming in at the top of the list (which in this case is a bad thing) is concrete. There are various types of concrete, but generally, this is one of the worst surfaces you can run on. Generic concrete you may find on a sidewalk is poured to withstand about 4,000 - 6,000 pounds per square inch (psi), compared to asphalt, which is engineered to withstand half of that.
Does this mean you should avoid concrete completely? Well, yes and no. If you live in a place where concrete sidewalks are the safest option for running, you have to make lemonade out of lemons. In that case, we would recommend running in as cushioned of a running shoe as you’re comfortable. Generally speaking, try to avoid running on concrete.
#9 - Pavement/Asphalt
We alluded to it above, but asphalt comes in next on the list. Yes, we know most every road race is run, well, on the road. Asphalt is fast! It’s also pretty hard. There are a lot of excellent paved bike paths that are asphalt, which are so nice for avoiding running in traffic, which we never recommend.
If your primary race environment is on the road, it’s good to incorporate some running on asphalt to keep your body conditioned to the pounding that this surface is guaranteed to produce. Jordan loves to run workouts on asphalt to simulate the marathon.
#8 - Treadmill
Here we go. The pounding on a treadmill largely depends on the type of treadmill you have, but we will keep it generic here. The treadmill can be a great surface to run on, as it can be shock absorbing, or have a rubber belt. Generally though, we prefer the rest of the options before the treadmill.
This one has a lot of variance, since there are so many brands and styles of treadmills out there. We think there is likely some debate to be had with numbers 5-8, so let us know (comment on our post on @hoganperformance on Instagram) where you’d rank treadmill running on this list!
#7 - Track Surface
Running on the track is typically reserved for workouts and races. There can be a lot of variance in track surfaces as well. Some tracks are spongy, while some are hard and designed for fast racing. Chances are, your local high school track is going to have a forgiving surface. We love running on the track and since it is typically a similar surface to the treadmill, we have it at number 7.
#6 - Chunky Gravel
Okay, we admit it. We needed the list to add up to 10, so we split gravel into two. But you may agree with us, chunky gravel sort of deserves its own category. Usually, thick gravel is found on roads that cars would travel on, but aren’t frequently driven, which makes them safer for runners to start with. Think about roads in state forests, or around a farm field. The gravel itself is dumped on top of smooth dirt, which makes the surface overall very forgiving. However, sometimes the chunks can be large enough to cause a little pain if your foot falls on it just the right way.
#5 - Packed Gravel
We are starting to get to the good stuff here. Packed gravel is typically quite fine in texture and is often found on pedestrian or bike paths, which means no cars to contend with. Many rail trails have this surface and it’s excellent for running or biking.
#4 - Wood Chips
If you can find a proper wood chip trail, you may be in heaven. Or, in the Pacific Northwest. Wood chips can be a spongy, soft surface to run on and work wonders when it comes to injury prevention. One of the most famous running trails in the world, Pre’s Trail in Eugene, Oregon. If you haven’t run on wood chips yet, you have to try it out.
#3 - Dirt
We’ve made it to the podium of running surfaces. Dirt trails, roads, and paths are legendary for running. There is a reason that east Africa is one of the best places to train in the world - many of the roads are dirt! If you live in a place with quality dirt roads, count yourself blessed. Dirt gets hard or soft, depending on recent rainfall, but it is always a great choice for a run. Protecting your joints from excessive pounding is one of the foundations of injury prevention and dirt roads are on the Mount Rushmore for us.
#2 - Artificial Turf
Turf running is top tier. Yes, it can be boring due to the need to run loops around a small space, but what it lacks in scenery, it makes up for in performance. Turf is engineered to be firm and level, yet forgiving at the same time. It’s a great surface to run workouts on without taking on much injury risk from a pounding perspective.
Turf can be challenging to find. Places that have nice turf typically keep it under lock and key, and rightfully so, as it is expensive to install. If you are lucky enough to run on turf consistently, you’re lucky enough.
#1 - Grass
There is nothing like fresh cut grass. It’s softness and overall accessibility land it top of the list for ultimate running surfaces. Grass is forgiving on your joints and forces you to slow down a little to keep good form. It’s typically safe from vehicle traffic as well. Plus, grass is everywhere (unless you live in the desert, but that’s what dirt and turf are for!).
Grass isn’t always perfectly level, but that’s ok, as it helps keep smaller stabilizing muscles firing, which can really help with injury prevention.
So, there you have it, the top 10 surfaces for running. Agree with us? Disagree? Send us your thoughts over on our Instagram page.