- Running on asphalt improves speed and efficiency, but has a greater impact on joints, increasing the risk of overload injuries.
- Running on soft surfaces reduces joint impact, but requires more muscular and mental effort because of unstable terrain.
- Varying surfaces helps prevent injuries, work on stability and coordination, and optimize training.
Forsome, it makes no difference what surface you run on. Simply lace up your shoes and go out for a run, wherever you are, whether it’s grinding out miles on hard asphalt or taking on (and exploring) dirt trails. Just as long as you run. Then there are those who have one preference or the other, marking a clear dividing line between road runners and trail runners. In addition to a subjective preference, the choice of surface on which to run can also be influenced by other factors, for example of the motivation that drives you to run, and thus your goals. Depending on whether your goal is to improve on speed or preserve the health of your joints the choice of the most appropriate running surface can help you make a difference.
Asphalt, the ally of performance
If your goal is to improve your speed and, as a result, your performance, asphalt is the terrain that best suits the type of training ahead. To be able to work on speed, changes of pace, and the ability to run at an increasingly efficient pace with minimal wasted energy, a hard, stable surface such as asphalt is ideal.
If you prioritize experience you run off the road
If the time trial doesn’t interest you and you simply want to run without having to give up post-run endorphins, your best bet would be to prefer softer surfaces such as dirt trails or grass. This type of terrain reduces impact to the ground while preserving joint health. These surfaces, which are softer than asphalt, are able to absorb some of the impact of the feet with the ground, making running less traumatic. However, there is also the fact to consider that the rougher a surface is, the more likely it is to harbor pitfalls to contend with such as potholes, roots, stones or unevenness in the ground. While this forces the body to work on stability and coordination, it also requires more muscular and mental effort to stay focused and not risk tripping or catching sprains.
Is there one surface better than the other?
The answer is: no. There is no universally best surface: the best choice to make is probably to alternate between the different types of surfaces you have available, consistent with your goals. For example, during the week, for convenience and practicality, prefer road racing and dedicate yourself to a few off-road rides on the weekend, taking it as an “excuse” to explore new trails and develop new skills that will help you improve in performance as well.