One of the things that I love about running is the convenience. In many cases, you can just head out your front door and go for a run. But, beyond that, where can you run?
If you are planning on running on your local roads or sidewalks, make sure you look for routes that have minimal traffic and a wide shoulder (or sidewalks). And be sure to follow safety precautions for running outside , such as running in the opposite direction of traffic.
Check Out Running Apps and Websites
When running on roads, you can use running apps or websites such as RunKeeper to plot your route and measure it. Some apps have saved routes from other runners in your area, so you can browse through them and find some new routes.
Inquire About Local Parks and Trails
Of course, running the same roads in your local neighborhood may get boring after a while. And you may not always have the most ideal conditions to run on your local streets. If that’s the case, you might want to head to a local park, bike path, or trail. Search online or contact your city or county’s parks department to learn about local parks.
You can also get in touch with your local running club and find out where they do group runs. Even if you don’t want to run with them, you’ll at least get ideas for new routes. You can also ask your local running shop if they have suggestions for running routes.
You may learn about parks and recreation facilities that you didn’t even know existed. If you’re lucky, you may find a nearby dirt hiking and running trails, which will be easier on your body than concrete or asphalt.
Check Out the Local Track
Another safe, convenient option is the track at your local high school. Most high-school tracks are open to the public, and they’re also a softer surface, compared to asphalt and concrete.
Most tracks are 400 meters (about 1/4 mile), so it’s easy for you monitor your distance when you’re running on it. If you’re new to running on a track, here are some basic etiquette rules for track running.
What’s the Best Running Surface?
Is it better to run on the road, sidewalk, track, or trails? Some runners mistakenly assume that running on a softer surface such as grass, sand, or dirt is easier on your body than concrete or asphalt and will therefore prevent common overuse injuries.
However, runners can also get injured on softer terrain, too, because it may not provide the same stability as a harder surface. Your feet will pronate, or roll inward, further, which could increase the strain on your muscles and joints, leading to injury.
Healthy runners should always vary their running surfaces to work on improving their strength, balance, and to help avoid injury. Switch up your routes and do some trail running, some running on asphalt, some track runs, and even some running on sidewalks if you have to.
If you’re training for a race, do the majority of the runs on the same type of surface you’ll be running on. If you frequently run the same route, reverse the direction of it every other run. That will adjust for any slant in the road, so you’ll be stressing both sides of your body equally.
If you’re just recovering from a running injury and you’re worried about a recurrence, your best bet would be to run on a rubberized track, which will offer a level surface as well as good shock absorption.
Most treadmills are padded, making them another good option if you’re just back to running after an injury or you’re injury-prone and want to reduce the impact. You can better simulate outdoor running by setting your treadmill at 1% incline.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
