Where to Run?
Road Running and town runs
Surface: Solid Shoe: Any well fitting trainer with good cushioning Pros: Definable route, less trip hazards, well lit, plenty of waymarkers/rest stops Cons: Varied runs provide a better workout, traffic, injury from hard surfaces, running in public Hints and tips
- Much like road running, town runs tend to be along tarmac’d routes which give a stable but high impact running surface.Â
- The Rule: To be safe, run facing traffic. While running, it’s better to watch the traffic than to have it come up from behind you.
- Do your best to stay off the pavement, or you may find your legs punishing you with shin splints thanks to hard surface impact
- Do not wear headphones, or only wear one so you can hear traffic and other dangers
- Wear bright reflective clothing
Running the roads and paths around where you live can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Rural, Cross Country and Trail Running
Surface: Unmetalled roads, mud, grass, hills and unknowns Shoe: Snug fitting with ankle support Pros: Aesthetics, shock absorption, interesting scenery Cons: Trip hazards, uneven surface, not good for previous ankle injuries, isolation Hints and tips
- Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption – the impact from your foot landing goes into the ground instead of up your leg but softer running surface do make you more likely to overpronate (turn your foot outwards) with can lead to plantar fasciitis.
- Let people know where you are -have a mobile phone/emergency plan
- Running uphill slows you down more than running downhill speeds you up thanks to higher impact on the down slope, so it doesn’t balance out in terms of energy expenditure
Coastal Runs
Surface: Uneven, hilly Shoe: Stable and supportive Pros: The view, the air, the sea, the change of pace Cons: Trip hazards, cliff dangers, isolated Hints and tips
There’s no denying that running a coastal route is probably one of the most scenic, with plenty of excuses to stop and take a photo along the way, but coastal runs are generally for more experienced runners with enough fitness to get them up and down the hills plus enough dexterity to hop from one dune to the next and not break an ankle. That is the main risk with coastal running an injury in an isolated location, so make sure someone knows where you are and you have mobile reception.
Beach Runs
Surface: soft and uneven Shoe: barefoot Pros: extreme training with views Cons: extreme training with sand everywhere Hints and tips
Its best to stay away from sand when running a its good for focused training (think marines with back packs having life made harder than necessary). Sand is unstable at best so it’s all too easy to twist a joint, even as a seasoned runner. If you do go for the Baywatch style sprint, keep it short but don’t even try if you have any ankle weakness or previous injuries.
Running track or Treadmill
Flat, traffic free and built for purpose a what can go wrong? But do not forget to change your workout up a bit now and then to ensure you are actually working out a the body gets used to consistency and stops improving over time.
So which type of run should you choose?
You may not have a choice, depending on where you live so do not overthink it. Just get out and enjoy. However, if you have an end goal in mind, such as an upcoming race, use the rule of specificity a training should mimic the end goal so if you want to attend Race 4 Life and you know the location will be road based, train with road running.
In summary, choose a route that works for you a convenience, appropriate difficulty, and enjoyment. Beginners are best off looking for easy, flat routes before levelling up to hills and uneven terrain as fitness improves. Choose somewhere you can relax and feel comfortable, safe and in control but make it interesting so you can take your mind off what you are putting your body through!
Find your local running group for support and ready-made routes or download an app such as Map My Run to plan where you will run before you start running.
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