Did you know that varying the types of terrain you run on can help to make you a stronger runner?
Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, explains the impact that different surfaces can have.
Treadmill
Treadmill running is great for situations when you can’t get outdoors – particularly if it’s too hot, it’s dark, stormy or icy. Not only is it kinder on your joints but it allows you to have total control over how fast you’re running and the incline in which you’re running on.
Running on a treadmill indoors is easier than an outdoor run as there is no wind resistance. However, that also means that the body doesn’t cool efficiently, and you can end up sweating a lot more, so keep that in mind when choosing your kit.
Track
Running on a track is extremely beneficial for interval training as you’re more easily able to calculate your distances based on its 400m length. This allows you to be more consistent with your pacing and improve your running efficiency and form. Its springy surface also allows you to push harder to give your session everything you’ve got.
Road
Road running is something everyone can take part in as it doesn’t require special equipment or membership. It allows you to explore new places and is fantastic for helping to build strength in your legs. However, it’s important to be aware of any kerbs, potholes, trees and lampposts that may trip you up, as well as traffic and other road users. The hard nature of the surface also means increased impact on your joints and risk of sustaining an overuse injury.
Trail
The varying terrain and uneven ground in trail running means you’ll also be utilising your core strength and training your agility, balance and coordination. Typically, they’ll be a lot of inclines and declines which will help increase your fitness. Many find this type of running a great distraction as they need to have their wits about them, ensuring they don’t trip over a root, run into a branch as well as dodging stones and muddy puddles. It’s great fun running in nature and it’s been found to help improve mental health too.
Grass
Running on grass is much kinder to your joints than running on other surfaces. It’s softness also makes your muscles work harder as they try to stabilise you, promoting them to become stronger. You may feel it’s a bit more difficult and your pace may slow, particularly if the grass is long, but it’s great in helping you to speed up in the long term.
Entries are still available to take part in the Rabbit Run on Saturday 18 July and the Kidney Wales CDF 10K on Sunday 6 September.
