The Real Deal on Pavement Running Coach’s Guide: What You’re Really Running On
Why This Stuff Actually Matters
Look, when most runners hit the streets, they’re thinking about pace, playlists, maybe dodging that trash can on the corner—but not the actual surface under their feet.
I’ve been there. Years ago, I was grinding out 10K training runs on the rock-solid sidewalks of Batubulan, Bali. Beautiful scenery, yeah—but my knees? Toast.
That was the wake-up call: the ground you run on matters more than you think.
If you live in a city, odds are you’re logging most of your miles on pavement—concrete sidewalks, asphalt roads, or some messy combo of the two. And here’s the kicker: while they might look the same, they’re not. Not even close.
After 14 years of coaching runners, here’s what I’ve learned—both from science and from limping home a few too many times.
We’re gonna break down what’s under your feet, how it messes with your body (or doesn’t), and which shoes help soften the blow. So if you’ve ever wondered whether concrete or asphalt is wrecking your legs—or just want to run smarter—keep reading.
What’s Under Your Feet: Not All Pavement’s Equal
Alright, quick ground lesson. Concrete and asphalt are both hard, sure—but they’re built different.
Concrete is that stiff, unforgiving stuff you see on sidewalks and city plazas. It’s made of cement and aggregate, and it barely budges when you land on it. In fact, engineering tests say it’s about ten times harder than asphalt. That’s wild.
Asphalt, on the other hand—think roads and bike paths—is a mix of tar and crushed rock. It’s got a little give, especially when it’s warm out. Ever notice how a car tire or even your foot leaves a tiny dent on hot asphalt? That softness makes a difference.
Here’s a fun test: drop a hammer on both. On concrete, it bounces like crazy. On asphalt, it thuds. That’s your knees and hips we’re talking about. The more energy that bounces back, the more your body has to deal with it.
Science Says: Your Body Adjusts (But Only So Much)
Now don’t panic—your body’s not just sitting there taking damage. It’s smart.
Studies show that runners naturally adjust their stride and joint stiffness based on the surface they’re on. So if the ground is hard, your legs act like springs and absorb more shock. Pretty cool, right?
One study even showed that the peak impact forces on concrete vs. softer ground were surprisingly similar—because the runner’s form changed to match the surface.
And get this: your shoes matter even more. A triathlete-turned-physicist ran some lab tests and found that the difference in surface stiffness basically disappears if your shoes have decent cushioning. The foam in your midsoles is doing a lot of the work—sometimes way more than the surface ever could.
But here’s the deal: even if it’s subtle, those differences pile up over the long haul. Especially if you’re doing 20, 30, 50 miles a week. That little extra shock from hard pavement? It adds up—in your shins, knees, hips, everywhere.
Also, different surfaces tweak your running style:
- Soft ones (grass, track) absorb more energy, so you have to push off harder.
- Hard ones return energy better—great for speed, but your joints pay for it.
So yes, stiffer ground can help you go faster… but the price is wear and tear.
Bottom line? Surface stiffness changes how your body runs—and how much punishment it takes.
Concrete: The Toughest of the Tough
Alright, let’s talk concrete—the sidewalk king. It’s everywhere, and it’s rough on your legs. But it’s not all bad. Let’s be real about the ups and downs.
Why Some Runners Stick With Concrete
It’s Everywhere
You can’t walk a block in most cities without hitting concrete. It’s often the safest option too—no cars swerving next to you like on the road.
One guy I coached did 80–90% of his 80 weekly miles on concrete or asphalt because he trusted it more than crazy drivers or sketchy trails. Predictable, flat, and right outside your door. Hard? Yeah. But convenient? Absolutely.
Super Predictable
Sidewalks are flat. No roots, no potholes, no snake hiding in the trail. That means you can keep a solid pace, especially if you’re doing tempo or speed work.
It’s easier to zone in and focus on your stride when the ground isn’t throwing surprises at you.
Plus, ever notice most world records in road races happen on pavement? That’s not a coincidence. Flat, hard surfaces are great for speed—just make sure your legs are ready for the impact.
Always Ready to Go
Concrete doesn’t care if it’s raining or snowing. Unlike muddy trails or soggy grass, sidewalks are ready year-round.
City crews usually clear ’em too, which means you’ve got a winter option without needing to drive anywhere.
The Brutal Truth About Concrete
Alright, let’s not sugarcoat it—concrete is a tough bastard.
Sure, it’s everywhere—sidewalks, city blocks, you name it. But when it comes to running on it? Not ideal. Actually, it’s the worst.
Here’s the deal: concrete is stupid hard. Like, scientifically hard. Lab tests show it’s got a super high elastic modulus (yeah, that’s fancy talk for “zero give”). One study even found it absorbs 10 times less impact than asphalt.
Translation? When your foot hits the ground, there’s no cushion. It’s like slamming a hammer into stone—and guess who the hammer is? Yep, your body.
As one sports med doc put it: “Concrete is the least forgiving running surface… the ground doesn’t absorb any of the shock.”
So where does all that shock go? Straight into your ankles, knees, hips, and spine. No wonder legendary coach Bob Glover didn’t mince words: “Concrete… is the worst surface in terms of shock absorption. If the choice is between concrete and asphalt, take asphalt – it is much more forgiving.” Amen, coach.
I’ve felt this myself. I once did a 12-week training block where most of my miles were on sidewalks. By week eight, my knees were barking, my shins were tender, and I was limping out of bed every morning. Lesson learned.
Injuries? Yeah, They’ll Find You on Concrete
Here’s the harsh reality: concrete running beats you up over time.
Not always overnight—but eventually, it catches up. Overuse injuries creep in—shin splints, plantar fasciitis, knee pain, stress fractures. You name it.
A coach I know ditched concrete for his high school team entirely. Guess what? Stress fractures dropped off the map.
Running on concrete is like sparring with a heavyweight—it hits back, and it doesn’t get tired. If you’ve already got some minor aches, it’ll make ‘em worse, fast.
Even Hal Goforth, a top masters runner, came right out and said it: “Never run on concrete… anyone who has to run on concrete is bound to have something happen.”
A bit dramatic? Maybe. But he’s not wrong.
Think about this: concrete is 10 times harder than asphalt. And even if each step sends just 2–3% more force up your legs, multiply that by thousands of strides in a run. Now do that four or five days a week.
That’s a recipe for breakdown.
One marathoner told me straight up: “After a 70-mile week on concrete, I’m wrecked. But do the same mileage on trails or asphalt, and I feel way less beat up.”
And Don’t Forget the Slip Factor
On top of all that? Concrete turns slick when wet.
Ever hit a sidewalk painted with those white lines in the rain? It’s like stepping on ice. Fallen leaves, sealed walkways, rain—concrete gets slippery fast.
Asphalt, being a bit rougher, usually gives you more grip in bad conditions. Not perfect, but safer.
Bottom line: If you have the choice, don’t make concrete your main training ground. Use it when you have to, but don’t build your base on it. Your joints will thank you later.
Asphalt – The “Less Evil” Option
Now let’s talk asphalt.
Still pavement, still hard—but miles ahead of concrete in terms of forgiveness.
Why Runners Pick Asphalt (And Why I Do Too)
1. Softer Underfoot
Compared to concrete, asphalt’s got a little more give. Technically, it absorbs more energy—like a built-in shock absorber.
Runners often describe it as “less jarring,” and they’re right. It’s not exactly a cloud, but it won’t beat your legs down as badly.
Even doctors agree: “Asphalt is less hard than concrete.”
And a podiatrist who also runs marathons put it this way: “After running on asphalt, my legs [feel] shock and strain, whereas running on concrete batters my calves, hamstrings and knees.” Couldn’t have said it better.
2. It’s What You’ll Race On
Most road races—from your local 5K to the Boston freakin’ Marathon—are run on asphalt.
So if you’re racing on it, train on it. You want your legs used to that surface come race day.
Asphalt is smooth, flat, and lets you lock into a steady pace—perfect for tempo runs, long runs, and speed work.
Some evidence even hints that asphalt may help your running economy a bit. Not like a trampoline or anything, but the slight give might bounce back a smidge of energy. I’ll take every edge I can get.
3. Better Flow, Less Fuss
One of the best things about asphalt? You can run for miles without stopping every block.
No curb-hopping, no dodging pedestrians. Just stretch out your stride and zone in.
On a trail or a road shoulder, I can really get into my groove—something sidewalks rarely let me do.
4.Easier on the Achilles
This one’s big if you’ve got cranky tendons: asphalt puts a little less strain on your Achilles than concrete.
Why? Because that slight softness reduces the sudden yank on the tendon when your heel hits the ground. It’s subtle, but for folks with Achilles issues, every bit helps.
My Take?
If it’s between asphalt and concrete, I’m picking asphalt every damn time.
So are most experienced runners I know. The science may still be catching up, but our legs already know the truth: concrete hurts, asphalt is manageable.
And hey, asphalt ain’t perfect—we’ll talk about that too. But if your city runs are mostly pavement? Stick to the blacktop when you can.
What to Watch For on Asphalt
Let’s get one thing straight – asphalt ain’t soft. It’s just softer than concrete.
That’s like saying a slap is better than a punch – still gonna sting if you don’t respect it.
I’ve logged thousands of miles on asphalt roads, and yeah, it’s the better choice when you’re stuck between concrete sidewalks or dodging traffic. But there’s stuff you’ve gotta keep your eyes on.
Camber & Slope – The Sneaky Strain
Ever run a stretch of road and notice one hip starts nagging you outta nowhere? Could be the camber messing with your stride.
Roads are rarely flat – they’re sloped for drainage. Looks subtle, but that tilt means one foot’s always hitting lower than the other. Over time? Boom – IT band flare-ups, hip pain, weird imbalances.
A chiropractor once broke it down to me like this: if you’re always on that slant, your lower foot ends up overpronating and throwing your whole alignment off. That stuck with me.
It’s like doing squats with one shoe thicker than the other – eventually, something’s gonna bark.
My fix? If I’m on a quiet road, I switch sides halfway through – out on the right, back on the left. Keeps things even.
On busier roads, I hunt for the flattest section – often near the center line – but only if it’s safe.
Think of it like the track: nobody runs laps all day in the same direction without reversing, right? Same idea here.
Potholes, Cracks, Gravel – Watch Your Step
Asphalt gets chewed up fast – weather, traffic, time.
I’ve nearly wiped out more than once because I zoned out and missed a crack or rock hiding in plain sight. Shoulder running is especially sketchy – that’s where all the debris collects.
Broken glass, gravel, junk… even the odd beer bottle on a weekend morning run.
I train myself to scan the ground a few feet ahead every few strides. Not constantly staring at your feet – just enough to avoid eating asphalt.
Especially after storms. Trust me, stepping on a wet branch at 6:30 pace is not how you want to start your Monday.
Traffic – The Real Threat
Look, the pavement won’t injure you like a car will. Hard truth.
Most injuries from road running aren’t from the surface – they’re from cars. Period.
I once had a guy in a truck brush past my elbow like I wasn’t even there. Since then, it’s face-traffic or nothing. Non-negotiable.
If you’ve only got high-traffic roads around, you might be safer on the sidewalk – concrete or not.
One runner I chatted with on Reddit said it best: “Asphalt means roads, and I don’t trust drivers.” Preach.
That’s why I love park loops or wide-shouldered roads with low traffic – that way you get the cushion of asphalt without risking your life.
Still a Hard Surface – Don’t Get Cocky
Let’s not kid ourselves – asphalt still beats up your legs if you overdo it.
Shin splints, stress fractures, sore joints… been there, done that. Just ‘cause it’s a notch softer than concrete doesn’t mean you’re bulletproof.
I learned that the hard way ramping up mileage too fast. My knees were screaming.
The problem wasn’t just the surface – it was my ego pushing too far, too fast.
Asphalt can help reduce the likelihood of injury, sure, but only if you train smart. That means good shoes, recovery, maybe some cross-training to give your joints a break.
Bottom line? Asphalt’s your friend – most races are on it anyway. But treat it with respect. Watch your form, scan for hazards, and stay alert. That’s how you stay in the game.
Your Turn: Do you run mostly on asphalt or concrete? Got a favorite low-traffic route or a road running hack? Drop it in the comments – let’s share what’s working.
Asphalt vs. Concrete – What’s the Better Beast to Tame?
Alright, let’s settle this once and for all: when you’re pounding the pavement, is asphalt or concrete the lesser evil?
I’ll give it to you straight—neither is a dream for your joints, but if you’re forced to choose between the two, asphalt wins, hands down.
It’s like choosing a firm mattress over the floor. Not perfect, but way better for your body in the long haul.
Here’s why I lean toward asphalt—and why most coaches, docs, and hardcore runners do too.
The Science Stuff (But Keep Your Eyes Open)
Let’s bust a myth first: science hasn’t officially declared concrete as the evil villain some make it out to be.
Researchers like Dr. Benno Nigg—a biomechanics legend—have pointed out that studies don’t show a clear link between running surface and injury. Sounds wild, right?
One controlled study even found no real difference in the peak forces your body takes on different surfaces.
Why? Because runners are smart. Subconsciously, we adjust. Shorten the stride, soften the landing—it’s like our bodies know how to protect us.
Still, don’t let that fool you into thinking surface doesn’t matter. It does. Especially over time.
Physics Doesn’t Lie
Now here’s where logic kicks in. Concrete is way denser than asphalt—like, orders of magnitude harder. It doesn’t give an inch.
Asphalt, while still firm, has just a bit more give. Like running on a packed trail versus a tile floor.
Imagine this: every step on concrete is like getting hit with a tiny hammer. Not enough to break you at first, but after 30,000 steps on a long run? Yeah, you’ll feel it.
I always say concrete charges you a tax with every stride, and the “bill” comes in the form of shin splints, aching knees, or barking feet.
The Coaches Agree: Pick Asphalt
I’ve read tons of running books, talked to physios, and swapped stories with marathon vets.
The consensus is crystal clear—when you don’t have access to soft trails or turf, asphalt is your go-to.
One coach even said, “Avoid concrete like the plague.” That might sound dramatic, but anyone who’s done long-term training on sidewalks knows it’s not far off.
Concrete’s the hardest of the hard. Asphalt’s more middle-of-the-road. Literally.
Real Runners, Real Talk
Let me tell you—this isn’t just coach-speak.
I’ve coached runners who swore their shin splints vanished once they ditched the sidewalk and stuck to the road shoulder.
One guy I trained ran pain-free for months on asphalt, then went on vacation, trained for a week on concrete sidewalks… boom: shin splints from hell.
Another runner, post-knee surgery, told me even two years into recovery, one short jog on concrete would light his knees up. Now he sticks to asphalt and trails. Smart move.
I’ve felt it myself. On weeks when I’ve had no choice but to log miles on concrete? My feet and hips start complaining loud and early. It sneaks up on you.
But Hey—Not Everyone Feels It the Same
Full honesty—some folks do just fine on concrete. They’ve got cast-iron legs or they just don’t have options.
And you can train safely on concrete if you’ve got solid shoes, smart programming, and a recovery game on point.
In fact, softer surfaces like grass or sand can sometimes backfire too.
I’ve had runners develop Achilles issues because the surface gave too much, and their lower legs overworked to stabilize.
So yeah—both ends of the spectrum have pros and cons.
But in a face-off between concrete and asphalt? Concrete’s the hard-hitting bully, asphalt’s the rough-around-the-edges buddy who won’t beat you up quite as bad.
Final Word: Go Asphalt When You Can
So here’s the real-deal advice from a guy who’s been through it:
If you’ve got the choice, go with asphalt. It’s just a bit more forgiving, and over months and years, your body will thank you.
It’s also usually closer to what you’ll race on. Faster surface, better bounce, and easier on your legs. Not perfect—but you can work with it.
Concrete? That’s your last resort. Use it when it’s the only safe option—like a sidewalk next to a crazy road—but don’t make it your main training ground.
And no matter what you run on, mix it up. Hit some trails, hop on a treadmill, or sneak in a recovery run on grass once a week. Variety keeps you running strong and injury-free.
Tips to Run Safely on Hard Surfaces
(Because the pavement isn’t going to get any softer.)
Alright, let’s talk pavement—concrete, asphalt, city streets… whatever you’re pounding out your miles on.
Running on hard surfaces is part of the game, especially if you live in the real world and not some trail-running fantasy land.
But just because it’s hard doesn’t mean you have to wreck your body doing it. There are ways to run smart and protect your legs from taking a beating.
First Things First: Don’t Get Hit by a Car
I shouldn’t have to say this, but I will anyway: face traffic.
Wear something drivers can actually see—think neon, reflective, even one of those headlamps that makes you look like a running coal miner.
If it’s dark or foggy, light yourself up like a Christmas tree. I’ve had a few close calls, and trust me—you don’t want to play dodgeball with a speeding SUV.
Watch That Camber – It Can Wreck Your Stride
Here’s something sneaky most runners miss: road camber—that little slope on the edge of the road that keeps water from pooling.
Seems harmless, but if you run miles and miles with one leg always lower than the other? Hello, knee pain. Hello, hip tightness. Hello, IT band flare-up.
Here’s how to dodge that trap:
- Switch Sides on Out-and-Backs: Run against traffic on the right side going out. On the way back, carefully cross over and run against traffic on the left. Boom—your legs get equal time on the high and low side of the road. Just make sure it’s safe to cross and stay visible.
- Run the Flat Part: If you’re in a quiet neighborhood or park with no cars, hug the centerline (safely). That’s where the road is flattest. That’s why runners cut tangents during races—flat is fast, and flat is friendly to your joints.
- Use Bike Lanes or Shoulders: They’re usually more level and give you a buffer from traffic. I run most of my weekday miles in the bike lane—it’s flat, open, and doesn’t try to tilt my pelvis sideways.
- Mix Up Your Routes: Don’t be the runner who does the same loop in the same direction every. single. day. Flip it. Go backwards. Your hips will thank you.
One chiropractor I know (who treats tons of runners) says sloped roads are a common culprit for recurring pain. Don’t be that runner who blames shoes when it’s really the dang camber messing you up.
Gear Up and Run Smart
You can’t soften the road, but you can soften how your body handles it. That starts with what’s on your feet—and how you move.
Cushioned Shoes Are Your Friend
Running on concrete in beat-up shoes is like boxing without gloves.
If your knees are screaming, try shoes with more cushion. A lot of runners swear by HOKAs or other “max cushion” options for hard surfaces.
If you’ve got weird foot issues, try orthotic inserts or gel insoles—some folks swear by ‘em. And check your shoes: if you’ve got 400+ miles on them, the cushioning is toast, even if the upper still looks okay.
Compression Gear (Maybe)
Not a magic bullet, but some runners (myself included) like compression socks or sleeves on long road days.
They won’t stop impact, but they might reduce the muscle vibration that makes your calves feel like ground beef after a concrete tempo run.
I’ve worn knee sleeves on long runs when I felt a twinge coming on—and it helped. Worth trying if you’re feeling beat up.
Fix Your Form or Pay the Price
If you’re overstriding on concrete, every step is like hitting the brakes with your face.
Focus on short, quick steps—cadence around 170–180 bpm is a good place to start. Land with bent knees, not locked sticks.
Think soft, light, quick. When I coach runners on form, I tell them: “Run like you’re sneaking up on someone.”
That mental trick helps dial in a smooth, quiet stride that’s way easier on your joints.
And if you’re heel-striking like you’re putting out cigarettes, you might try shifting toward a midfoot strike—gradually. Don’t overhaul your stride overnight or your calves will riot.
Strength = Shock Absorption
The pavement isn’t going to soften up… so you have to get stronger.
Strong glutes, hamstrings, quads, calves—these are your shock absorbers. If your muscles are weak, your joints eat the impact. That’s a losing game.
Get serious about bodyweight strength—squats, lunges, calf raises, core work.
Eccentric calf work (like slow heel drops off a step) is money for protecting your Achilles and boosting durability.
When I upped my strength training, my post-run aches basically vanished. No joke. Strong legs = less whining from the knees.
Stay Loose or Stay Injured
Tight calves? Tight hamstrings? You’re asking for trouble.
Keep everything moving with dynamic warmups before you run—leg swings, lunges, ankle rolls.
Afterward, hit the foam roller. Especially after a hard pavement session, rolling your quads, IT band, and calves can make tomorrow’s run feel way less awful.
Think of it as maintenance. Like brushing your teeth. Skipping it feels fine at first—until it doesn’t.
Respect Your Recovery – Or It’ll Bite You Back
Look—I get it. You love pounding pavement. It’s convenient, it’s efficient, and for a lot of us, it’s the only surface we’ve got.
But if you’re running hard on concrete or asphalt day after day without respecting recovery, you’re flirting with injury.
Trust me. I’ve been there. One minute you’re cruising through a 10-miler on city streets, feeling unstoppable… the next, your shin’s lighting up and your knee’s making sounds it shouldn’t.
That’s not just wear and tear—that’s your body yelling, “Hey genius, back it off!”
Here’s how I—and every runner who wants to stay in the game—manage the fallout from all that hard-surface pounding.
Alternate Hard and Soft (or Rest) Days
If you go hard on the roads—say a long Sunday run on asphalt or a brutal interval session on concrete—don’t turn around and do the same thing the next day. You’re not made of rubber.
Instead, follow it with soft surface running, cross-training, or straight-up rest.
After a long road run, I’ll hop on the bike or do a mellow jog on dirt or grass. Heck, even a treadmill works—it’s way gentler on your joints than pavement.
Even elite road warriors throw in treadmill or off-road recovery runs to break up the pounding.
One coach recommends hitting soft terrain for at least a few runs each week if most of your training is on pavement. That kind of variety helps keep your legs—and your season—intact.
Listen to Your Body (Not Just Your Watch)
You know that dull shin or knee ache you keep trying to “run through”? Yeah—don’t.
Hard surfaces make little niggles grow teeth fast.
If that soreness keeps popping up every time you run concrete, take the hint. Back off. Swap your run for the bike. Try water running, trails, or dirt for a few days. Ice it. Stretch. Let it cool down.
It’s way smarter to take a few easy days now than get sidelined for six weeks with a stress fracture.
Concrete’s a sneaky beast—it feels fine… until it doesn’t. Stay one step ahead.
Shorten That Stride When Tired
When fatigue hits late in a long pavement run, form often goes out the window. Your stride gets sloppy. Your foot slaps the ground like a fish.
Here’s a trick: shorten your stride a bit and bump up your cadence.
Those quick, short steps help you stay light on your feet and avoid heel-smashing your way to injury.
Marathoners use this all the time. It’s like damage control for your joints. Learn to finish runs looking controlled, not wrecked.
Use Recovery Tools Like You Mean It
Just finished a long road run? Good. Now recover like a pro.
- Contrast baths
- Ice your shins or calves
- Toss on some compression socks
- Prop your legs up and stretch
- Use a massage gun or foam roller if you’ve got it
Hard surfaces do a number on your muscles—they create tiny micro-tears. That’s normal. But if you don’t help your body bounce back, they pile up into something worse.
And don’t sleep on nutrition either. Hydrate, eat some protein and carbs post-run, and give your muscles what they need to rebuild. You’re not just running—you’re training. So treat recovery like part of the workout.
Get Smart With Your Footwear (Even Off the Clock)
If you’re walking on concrete floors all day at work or standing for hours—don’t make it worse by wearing flat, dead shoes. Your feet already took a beating on your run.
Cushioned shoes, insoles, or even those ugly recovery sandals (Oofos, Crocs—you know the type) aren’t a fashion statement. They’re foot-savers.
Same goes for standing desks. If your home has tile or hardwood floors, use cushioned mats or slippers with support.
It all adds up. Every hour you don’t spend absorbing shock counts toward staying healthy.
Run Smarter, Not Just Harder
Running on roads is fine. Millions of us do it. But the margin for error is smaller. You’ve got to be smart with your volume, recovery, and terrain choices if you want to keep logging miles pain-free.
So train hard, sure—but recover harder.
Pavement Alternatives (When You Can Find ‘Em)
Even if you’re stuck in the city, it pays to chase softer ground once in a while. Not just to give your joints a break—but to build more well-rounded strength.
Trails & Dirt Paths
Got access to trails? Use ‘em. Especially on recovery days. Dirt and packed earth have some give, which helps reduce joint stress. You’ll still work, but your legs won’t take the same beating.
Plus, trails work your stabilizer muscles and balance—ankles, hips, and core—because of all the little adjustments you have to make. It’s strength training in disguise.
Just be smart. If you’re new to trails, avoid the rocky, root-filled nightmares. A mellow dirt path at your local park is perfect.
A lot of road runners are shocked at how good their legs feel after a trail run. Less soreness, even when the effort feels harder cardio-wise.
Grass Fields or Parks
Grass is even softer than trails. Perfect for those days when pace doesn’t matter, and you just want a gentle cruise.
Running on grass absorbs more impact—your legs press into the ground rather than bouncing off it like concrete. Great for recovery.
But grass isn’t perfect. It can be uneven or slippery, and in some cases, it might mess with your foot mechanics if you’ve got plantar fasciitis issues.
So start with smooth, well-maintained grass (think golf course edges or soccer fields) and see how it feels.
Barefoot (But Be Smart)
Barefoot running on concrete? Hard pass. But barefoot strides on grass? Game-changer.
Find a clean stretch of grass and run a few short strides—100 meters or so—light and quick. It teaches you to land softer and activates your foot muscles in a different way.
Some coaches add this once a week as a form drill. Bonus: it’s fun. In places like Bali, runners do this on the beach or grassy fields to build foot strength and feel grounded.
Totally optional—but if it works for you, it’s worth adding.
Synthetic Track
Tracks are made for this. Most are rubberized, bouncy, and way easier on your joints than roads.
Perfect for interval days, easy runs, or even cooldown laps. Just watch out for the monotony and always turning left—switch directions now and then to avoid overloading one side.
Pro tip: If you’ve just finished a tough road run, doing your cooldown jog on the track or infield grass is a nice way to flush the legs without more pounding.
Choose Your Surface: Run Smarter, Not Just Harder
Look, I get it—most of us don’t have the luxury of daily trail runs through misty forests. We’re city runners.
We dodge traffic lights, hop curbs, and grind out miles on whatever pavement we’ve got. But here’s the deal: not all surfaces treat your body the same, and if you want to run strong long term, you’ve gotta pay attention to what’s under your feet.
Sand – A Love-Hate Relationship
If you’re lucky enough to live near a beach, you’ve got access to one of the most brutal-yet-effective cross-training tools out there.
Running on sand is no joke.
Wet sand, right near the waterline, can actually feel pretty decent—firmer than you’d expect, and much easier to run on than the deep stuff. It’s kind of like a forgiving dirt trail.
Dry, soft sand, though? Whew. It’s like trying to sprint through mashed potatoes. Super low impact (your joints will thank you), but the instability? That’ll torch your calves and light up your Achilles like a Christmas tree if you’re not ready for it.
Use it sparingly. Think of sand runs more like a strength workout than a regular mileage day.
And if you’re new to it, consider keeping your shoes on—barefoot sand running is a different animal and needs a slow build-up.
Real talk: I’ve done short, easy sand runs just to shake things up—and I’m always surprised how sore I get in places I didn’t even know existed. It’s humbling. But it builds toughness.
Treadmill – Not Just a Winter Lifeline
Treadmills get a bad rap from some runners, but they’ve got real value—especially if you’re battling hard concrete all week or stuck indoors during winter.
Modern treadmills have shock-absorbing decks that go easier on your knees than pavement. Running on one is kind of like running on a slightly soft track.
Controlled pace, no wind, no potholes, no ice. Just you and the machine.
Here’s something you might not know: the treadmill actually reduces eccentric loading on your legs a bit (because the belt assists your stride), which can mean less muscle damage and soreness.
Use it to your advantage. Even swapping one or two weekly runs to the treadmill can lower the wear and tear on your legs.
I’ve even split long runs—first half outside, second half inside—to cut down the pounding when training through cold months.
Just keep in mind: treadmill running isn’t a perfect match for outdoor road racing. You still need those outdoor miles for race prep. But for recovery, bad weather, or late-night grind sessions? The ‘mill can be a lifesaver.
Mix It Up for Long-Term Gains
The smartest runners I coach are the ones who don’t just chase miles—they chase smart miles.
Here’s what a solid surface rotation might look like in marathon training:
- Tuesday: Track intervals (soft surface, max speed)
- Thursday: Tempo run on asphalt (race-sim effort)
- Friday: Easy jog on grass or treadmill (low impact)
- Sunday: Long run that mixes road + trail (build strength + volume)
This kind of variety:
- Prevents repetitive strain
- Builds better coordination
- Keeps things fresh (mentally and physically)
Coaches love this stuff for a reason: trails build strength, grass aids recovery, asphalt sharpens your edge. Blend it all, and you get a durable, well-rounded runner.
Story from the Field: Rice Fields & Reset Runs
One runner I worked with out in Bali used to pound pavement all week. His knees started barking.
So, once a week, he’d drive out to a quiet rice field trail, slow it down, and run barefoot for the last mile on a grassy stretch. Mud between his toes, peaceful surroundings—it became his “reset run.”
After a month? Way less knee pain. Better balance. He said it felt like his legs were getting “tuned up” for the rest of the week. That one soft-ground day became a game-changer for his recovery.
Final Thoughts: The Ground Truth
When it comes to asphalt vs. concrete, asphalt wins—slightly softer, slightly kinder.
But let’s not sugarcoat it: they’re both still hard. And hard ground, over time, takes a toll.
So here’s your plan:
- Favor asphalt over concrete whenever you’ve got the choice.
- Shorten or slow down your runs on concrete.
- Double up on recovery after rough-surface runs (think: foam rolling, mobility, shoes with fresh cushioning).
- Rotate your terrain. Don’t beat up the same tissue day after day.
- Invest in good shoes and switch them out regularly.
A wise coach once told me:
“Don’t just run miles. Run smart miles.”
And man, that stuck with me.
Because here’s the thing: a mile on pavement isn’t the same as a mile on dirt. And if you’re ramping up mileage or chasing a big goal, you’d better factor in the pounding—or the pounding will find you first.
Coach’s Challenge
What surface are you hitting this week? Are you feeling the difference after that weekend trail run vs. your weekday sidewalk loop?
Drop a comment below:
What’s your favorite surface? Got a go-to shoe for grass, concrete, or trails?
Let’s share some ground-tested tips.
In the meantime—run smart, listen to your legs, and keep showing up.
We’re not just logging miles. We’re building runners who last.
