Does A Soft Running Track Surface Minimize Injuries?
Most of us have the idea that running on dirt paths and grass protect us from injuries. However, the truth may be just the opposite. Running on a soft and irregular running track surfaces may increase the risk of twisting your ankle and aggravating other running injuries.
Researchers are unable to find any scientific evidence that runners are worse off when running on hard surfaces. This is because the forces on your legs and feet are different depending on whether you run on soft, packed dirt or on hard concrete. When running on hard surfaces, your body decreases its stiffness. Your knees and hips flex more. On a soft surface, your legs stiffen as it is basically a different activity.
Most runners adapt quicker to running surfaces than they know it. However, doctors have warned that when changing from running on a soft surface to a hard surface, or vice versa, it is best to play it safe and make the change gradually. Do get a pair of comfortable shoes and run on whatever surface they prefer.
If running on hard surfaces is what you plan to do, then you’ll need to make sure you wear the best running shoes for hard surface. Which are the best running shoes for running on hard surfaces? Road running shoes would make the best running shoes for hard surface. Road running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities such as fire roads, nature trails, wood-chip paths and so on.
The best running shoes for running on hard surfaces are light and flexible. They are made to cushion or stabilize feet during repetitive strides on hard, even surfaces. The outsole of these shoes, where the rubber meets the road, tend to be made from all blown rubber to reduce weight. Blown rubber provides more cushioning especially in the forefoot.
If you choose to run on off-road routes, the best running shoes for off-road routes would be trail running shoes. Trail running shoes are enhanced with aggressive outsoles for solid traction and fortified to offer stability, support and underfoot protection. If you routinely encounter roots, rocks, mud, critter holes or other obstacles during runs, choose trail runners.
Besides choosing the right running shoes to suit the running surface, it is also critical that you buy shoes of the right size. You should have a thumbnail’s length of extra space in the toebox. This helps you avoid damaging your toenails since your toes won’t jam against the end when running downhill or when your feet swell. The width should be snug but allow a bit of room for your foot to move without rubbing. Most men wear a D-width shoe while most women wear a B-width. Laces should be snug.
In general, a pair of running shoes should last between 300 to 500 miles of running. This equals to about three to four months if you run regularly. The lifespan of your shoes varies depending on your running mechanics. To decide when you need to change your running shoes, check frequently the midsole and outsoles to see if they are compressed or worn.
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