by Sarah Wassner Flynn

Taking a long run through the city streets early in the morning can help center your day. Trekking along dusty soft trails through the mountains is a perfect way to spend an afternoon. Getting in a quick run in your neighborhood is a great way to get in some exercise without driving to the gym. Running is one of the best workouts to burn calories, boost your cardiovascular fitness, and relieve stress. But, the type of surface you run on can impact your training and, in some cases, contribute to injuries. However, you can prevent pain and injuries by staying on these safe running surfaces.

BETTER: RUNNING TRACK
Many local tracks are spring-loaded, meaning they are made of a rubbery material that is gentle on your joints. And, like running on a street, you will never lose your footing on the even surface of a track – though you will want to change up your direction every other lap or track session to give your knees and ankles a break as you round the curves. Or, if you’d rather stay indoors, hop on your treadmill and log miles on a just-as-cushioned surface.

BEST: GRASS OR DIRT
Your legs will love you if you treat them to a run on a soft surface like grass or dirt. This kind of terrain acts as natural cushioning for your legs, and provides more resistance for you to train against. This means you will get a better workout to boot.

Since long stretches of grass are hard to come by, try running a route that takes you though a city park, the soccer fields at your local high school, or another area of public grass. A second-best choice is a dirt trail, but be mindful of anything on the ground that will trip you up, like roots or rocks.

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