Running can be a routine for a few and a passion for some. No doubt, running gives you plenty of health advantages such as strengthening of heart and lungs and losing weight to help maintain better health.
However, for many runners, running can be synonymous with knee pain, lower back pain, and aches. This is true if you run on hard and uneven surfaces, as it adds stress and discomfort to the leg. To help overcome it, it’s by adding more strength training and flexibility workouts to your routine, but one of the factors to avoid knee problems is controlling where you run and the types of running terrains.
Thus, here are some common running surfaces to avoid when you’re out running, as well as an insight into suitable terrains you can consider running on to avoid knee pains.
1.Rough Trails
Running on trails can be adventurous and fun, however, it can also lead to serious injuries especially on irregular trail surfaces with lots of roots, rocks, and erosions.
When your foot lands on a rock or a large root on the ground the chances of knee and ankle injuries are higher.
So, if you do prefer running on rough trails, run with caution and try to land on the flattest sections of the ground, and avoid landing on rocks or any obstacles during your runs outdoors.
Image via : Runner’s World
2.Asphalt or Regular Roads
Running on asphalt or regular roads can put great pressure on your knees, just like any hard surface it can jolt the joints. The impact forces from running can transmit through your feet and lower legs leading to sore calves and shins.
Also, while running on Malaysia’s road you need to be extra aware of cambers and potholes.
Similar to concrete pavements, it’s an extremely hard surface so it can be damaging to the legs if you run on it long term.
Image via : Blacktop
So, Where Should I Run?
Here are some better and softer terrains for you to choose when you’re experiencing knee pains.
1.Treadmills
Firstly, running of treadmills provides a smooth and even surface, and most treadmills are padded which reduces the impact and makes them better for the legs.
Image via : IHRSA
2.Soft Nature of Grass
Next, running on the soft nature of grass eventually reduces the level of impact and stress on your body, making it easier on your muscle bones and joints as it provides a cushion to your feet while running.
3.Tracks
Lastly, running on tracks is the most ideal running surface, it’s smooth and flat with enough cushions. Especially brand-new freshly surfaced jogging tracks, it will feel super soft to the legs which reduces the pressure from the foot and heel striking the ground that affects the knee joints.
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