A few months back, I got caught in one of those classic Bali downpours mid-run. One minute I’m cruising, the next I’m soaked head to toe—and my shoes? Waterlogged like they just finished a triathlon.

I made it home sloshing and dripping, staring at my soaked trainers like, “How am I supposed to run tomorrow in these?”

Sound familiar? Yeah, if you run long enough, this will happen to you. Whether it’s rain, creek crossings, or just a sweaty summer long run, your shoes are going to get wet.

But here’s the thing—drying them fast matters, and doing it the wrong way can absolutely trash your shoes. I’ve learned that the hard way too. So here’s how to get ’em dry, quick and safe, without cooking the glue or wrecking the foam.

Why Drying Them Properly Actually Matters

Running in wet shoes isn’t just uncomfortable—it’s straight-up dangerous for both your gear and your body.

Here’s What You’re Risking:

• Blisters & Funk: Wet shoes = skin softening = friction. You’ll be nursing hot spots by mile three. And the moisture? It’s a breeding ground for mold and athlete’s foot. Gross.
• Destroyed Cushioning: Wet midsoles lose their bounce. EVA foam soaks up water, and that “cloud-like” feel turns to soggy pancake real quick. A study even found that midsole shock absorption can drop by up to 50% when wet. That’s brutal on your joints.
• Altered Gait & Injury Risk: Wet shoes weigh more, sag differently, and throw off your foot’s alignment. That instability can mess with your stride and increase your risk of shin splints, knee pain, or worse.
• Shortened Shoe Lifespan: Moisture messes with everything—foam, glue, upper fabric. Dry ’em wrong (like, say, tossing them over a heater) and you’re cutting miles off their life.

💡 As I always say: heat ruins shoes faster than training miles do.

Step-by-Step: Dry Your Shoes Like a Pro

Step 1: Break ’Em Down

First thing—disassemble the crime scene.

• Pull out the insoles. These little guys hold a ton of water. Let them dry separately in open air or near a fan.
• Loosen or remove the laces. Open the tongue wide and give the shoe some breathing room.
• Brush off dirt and mud. No need to dry mud into your shoes. Use a soft brush or damp cloth and clear that junk first. If they’re seriously dirty? Give them a light rinse, then follow this drying routine.

👉 This step is all about access. Moisture hides in creases and foam. You want to expose every inch to airflow.

Step 2: Newspaper to the Rescue

The OG move. It’s old-school, but it works. Like, really works.

Why it’s clutch:
Newspaper is ridiculously absorbent. It wicks water from every part of your shoe—especially deep inside where fans or towels can’t reach.

How to do it:

• Crumple up a few sheets and stuff them into the shoe. Push it into the toe box, under the arch, and around the heel.
• Wrap a sheet around the outside if the upper’s soaked too. Use a rubber band if needed.
• Put the shoes in a dry, well-ventilated area—NOT in direct sunlight or next to a heat source (seriously, don’t roast your shoes).
• Replace the newspaper every 1–2 hours at first. You’ll be amazed at how fast that paper gets soggy. Fresh paper = faster drying.

🧠 Pro tip: If you’ve got light-colored shoes and worry about ink smudges, use paper towels or blank newsprint. I’ve dried dozens of pairs with newsprint and never had an issue—but it’s something to watch if you care about aesthetics.

By the end of the night, your shoes will go from swampy to just damp. Then you’re ready for the final touch.

Next Step: Bring in the Airflow

Once you’ve done the stuffing game for a few rounds, the shoes should feel damp but not dripping. This is where a fan becomes your MVP.

Set the shoes up under or in front of a fan. Point the airflow right into the shoe opening. You can even rig them up with a wire hanger or clip to hold them upright if you’re fancy. No heat needed—just steady air. Leave them overnight and you’ll usually be good to go by morning.

What NOT to do

• Don’t toss your shoes in the dryer. Even on low heat, the tumbling will warp the shape and break down glue.
• Don’t put them on a radiator or heater. Foam hates heat. So does mesh. So does your wallet when you’re replacing wrecked $150 shoes.
• Don’t dry them in direct sunlight for hours. UV rays can fade and weaken the fabric, especially on darker shoes.

Step 3: Use a Fan — Kickstart the Drying With Airflow

After soaking up the worst of the water with newspaper, it’s time to move air. Fans are your secret weapon. They don’t just dry your shoes faster—they do it safely, without cooking your midsoles or warping your fit.

Here’s how to set it up:

• Grab a floor or tabletop fan. The stronger the breeze, the better.
• Aim the airflow directly into the mouth of each shoe—that’s where moisture lingers most.
• Remove any soaked newspaper or stuffing first. You want air getting inside the shoes, not blocked by soggy paper.
• Need to get creative? Hook shoes to the front of the fan grill using a wire hanger or bungee cord. You can also tie the laces together and hang them over the top of a box fan.
• No floor fan? Set shoes under a ceiling fan, elevated if possible. Flip them sideways or upside down to let air reach the insides.
• Don’t forget the insoles and laces—lay them out nearby so they dry too.
• Watch those laces! If they’re flapping near the fan, either tie them up or remove them completely.

Real-world tip: I angle a box fan toward my shoes and leave it running for a couple hours. They go from soaked to almost bone-dry. A runner on Reddit swears by his little 6-inch fan—says his shoes are ready by the next morning.

If you’ve got one of those blower-style fans or a tilting model, try setting your shoes right on top—so air flows straight into the footbed. It’s like a mini boot dryer, minus the price tag.

Once they’re “paper dry” to the touch? Time to finish with the last step.

Step 4: Let Them Air Dry in a Ventilated Space

After the fan, your shoes should feel damp but no longer squishy. Now it’s just about giving them space and time to finish the job.

Here’s how to air dry the right way:

• Pick a spot that’s dry, well-ventilated, and not humid. Near a window with a breeze works. Bonus points for a room with a dehumidifier.
• Don’t trap them. That means no closets, no gym bags. Let them breathe.
• If you can, elevate the shoes—like on a drying rack or shelf—so air can reach them from all sides.
• Keep the room warm, not hot. Room temp or slightly warmer is perfect. If you’ve got a heating vent nearby, set the shoes near it (but not directly on it).
• Avoid direct sun. UV rays can break down shoe glue and warp materials.
• If they still feel a little damp, you can loosely stuff them with dry paper towels or a clean cloth. Just remember to remove that stuffing after an hour or so so it doesn’t trap new moisture.
• Give it time. For most shoes, a night in a dry, well-vented room is enough.

👉 Why this matters: The final bit of drying prevents mildew, stink, and long-term damage. Shoes that get almost-dry and then get shoved into a dark bag? That’s how you end up with moldy insoles and shoes that smell like a wet locker room.

Once everything is dry, pop the insoles back in, re-lace, and they’re ready to run.

Shoe-Drying 101 (for Runners Who Hate Wet Feet)

If you train in the rain, run trails, or sweat like a beast—wet shoes are just part of life. But they don’t have to be a nightmare. Drying your shoes properly can extend their life, keep your feet healthy, and save you from slipping into soggy misery the next morning.

Once you’ve pulled the insoles out, untied the laces, and wiped off the worst of the mud, here are two solid options for getting your shoes dry fast—and without wrecking them.

Option 1: Electric Shoe Dryers (Set It and Forget It)

This is the Cadillac of drying options. If you’re constantly training in wet weather, buy a legit shoe dryer and thank yourself later.

• What it is: A small plug-in device that blows gently warmed air (not hot!) into your shoes.
• How long it takes: 3–8 hours depending on how drenched your shoes are.
• Top picks: PEET dryers, DryGuy, and similar rack or tube-style models.

“I’ve been using a PEET dryer for 6 years. Zero damage, no mildew, and 500+ miles from every pair.” — trail runner in the PNW

Pro tips:

• Look for low or no-heat models (~90–110°F). You don’t want an oven—you want a warm breeze.
• Make sure the brand is reputable and safety-certified (this is electricity + fabric = play it safe).
• Use it for gloves, ski boots, insoles too—it’s a multi-tool for wet gear.

Downsides? It costs a bit ($50–100) and needs an outlet. But if your shoes are wet more than twice a week, it pays for itself in saved gear and fewer blisters.

Option 2: Moisture-Absorbing Inserts (Portable, Passive, Still Awesome)

No plug? No problem. Try a silica gel insert, cedar pouch, or boot banana.

• How it works: These suck moisture out of your shoes overnight. Like a sponge for your sweat-soaked Hokas.
• Good picks: DrySure, cedar-filled pouches, silica bags, or odor-absorbing inserts with minerals.

They’re great for travel or the gym. You can even toss them into your shoes after a muddy trail run and forget about them until morning.

One ultrarunner said his drying inserts were “non-negotiable” during race season. Always dry shoes, no mildew, no stink.

💡 Bonus: Combine them with the fan method and you’ve got a dry-shoe express lane.

Extra Tips to Dodge the Dreaded Wet Shoe Situation

Look, wet shoes happen. It rains. You misjudge a puddle. A surprise creek shows up mid-trail. But with a little planning, you can dodge the worst of it—or at least deal with it like a pro.

Here’s how I help my runners stay dry (or at least dry faster):

1. Rotate Your Shoes (Seriously, Do It)

If you run more than three days a week, you need a second pair.

Not just for recovery and performance—but because wet shoes need time to dry. Rotate pairs, and you’ll always have a dry set ready to go.

Bonus: Your shoes last longer and your legs get a little variety. Even the Cleveland Clinic recommends this for injury prevention. No-brainer.

2. Prep for Bad Weather Like You Mean It

• Waterproof shoes (like Gore-Tex trail runners) are great for keeping rain out—but if water gets in, it stays in.
• Use gaiters or waterproof socks to block water at the ankle.
• My old-school emergency trick? Plastic baggies over your socks, inside the shoes. Not breathable, but for short runs in pouring rain, it works.

Key takeaway: Don’t let wet feet ruin your training—plan for it.

3. Pick Shoes That Drain Well

If you’re hitting creeks or soaking trails, look into quick-dry trail shoes—the kind made to get wet and bounce back.

• Brands like Salomon, Merrell, or SwimRun models often include drainage ports.
• Breathable mesh sheds water faster than thick padding or waterproof liners.

👉 You’ll still get soaked—but you won’t slosh for the next 10 miles.

4. Wear the Right Socks

Cotton? That’s a hard no.

Go with:

• Merino wool – stays warm even when wet
• Technical synthetics – labeled “moisture-wicking” or “ultra-dry”

💡 Pro tip: Bring a spare pair if you’re going long. Changing into dry socks mid-run can save your feet from blisters—and keep your shoes from turning into swamps.

5. Bring Newspapers (Yes, Really)

Old school but wildly effective:

• Stuff your soaked shoes with newspaper.
• It absorbs water quickly—way faster than just air drying.
• Even better: use a fan + newspaper combo = dry shoes by morning.

I keep a few newspaper sheets and a towel in my race bag just in case. Muddy trail race? Wet relay leg? You’ll be glad you did.

6. Dry Them Right Before Storing

Tossing damp shoes into a closet is the fast track to funky smells and mold.

If you rinse mud off, let them air out first. Use a fan. Set them near a vent. Just don’t stash them wet.

Pro move: Sprinkle a little baking soda inside after drying to cut down odor.

How Long Do Wet Running Shoes Take to Dry?

Here’s a quick cheat sheet:

Best combo: absorption + airflow. Start drying them as soon as you get back from your run. Swap the newspaper after an hour or two to keep the drying efficient.

Clothes dryers? Yeah, they’re fast—but they can melt glue, warp midsoles, or shrink materials. Trust me, it’s not worth ruining $100+ shoes for a shortcut.

Material Tip

• Mesh shoes dry faster than anything with leather overlays or waterproof membranes.
• Padded collars and tongues hold water longer—squeeze gently with a towel to speed up drying.

Respect Your Tools

Your shoes are your foundation. You don’t need a $250 carbon-plated super shoe for every run—but you do need them to be dry, secure, and not smell like death.

As I always say:
“The better you take care of your gear, the more your gear will take care of you.”

Drying your shoes right is one of those behind-the-scenes habits that make a difference in the long game. Over time, it adds up—fewer injuries, longer shoe life, better performance.

You’ve Got a System Now

Next time you stumble in from a stormy run or pull your soaked shoes out of a duffel, don’t stare at them like you’re stuck. You’ve got a system:

• Insoles out
• Stuff ‘em up
• Fan, airflow, or old-school window drying
• Skip the heat
• Let ‘em breathe

No gimmicks. Just smart recovery for your gear—so you can recover better too.

Your Turn

What’s your go-to shoe-drying trick?

Got a horror story involving melted soles, newspaper fails, or next-level MacGyver hacks?

Drop a comment below. Let’s trade tips, swap cautionary tales, and help each other survive the next rainy season like seasoned pros.

Because in running, you don’t just train hard—you maintain smart.
And that includes your shoes.

Now get back out there. Dry shoes, dry feet, strong legs—repeat.

– David D. 🏃‍♂️💨

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.

It’s race morning. Cold. Wet. Your feet are already damp before the warm-up. You’re lining up for your first cross country race feeling confident—because hey, you’ve crushed 5Ks on the road, right?

Then the gun goes off. And it’s instant chaos.

Mud flying. Elbows bumping. You slip on the first hill, nearly lose a shoe in the second mile, and by the finish line, you’re soaked, scraped, and barely holding your form together.

Welcome to XC. It’s not just a race—it’s a gut check.

But here’s the kicker: you’ll love it. You’ll crave it. Because cross country isn’t about flashy paces or perfect splits—it’s about grit. It’s about how deep you can dig when the course throws everything at you and says, “Still going?”

I’ve coached runners for years—seasoned road athletes who thought grass would be easy. I remember one track stud, all talent and swagger, who lost both shoes in mile 2 of a rainy meet. She finished barefoot, freezing, and grinning.

That’s XC. It kicks your ego—and somehow makes you hungry for more.

So, What Is Cross Country Running?

Cross country (or XC, if you’re in the tribe) is distance racing stripped down to its wild roots. No flat pavement, no lanes. Just you, your teammates, and a course that wants to break you.

Here’s what you’re up against:

• Distance: Races range from 3K to 12K (usually around 5K for high school, 8K or 10K for college).
• Terrain: Grass, dirt, mud, gravel, forest trails—sometimes all in one race.
• Obstacles: Hills, sharp turns, soggy fields, roots, the occasional log or ditch.
• Weather: Rain, wind, cold, snow—XC doesn’t cancel for weather. That’s part of the sport. You run through it.

Every course is different. One weekend you’re hammering across a dry golf course. Next weekend? You’re knee-deep in muck trying not to fall face-first into a stream crossing.

That unpredictability is what makes XC such a wild ride. Track is precise. Road racing is predictable. Cross country is… well, cross country.

Best description I’ve ever heard:
“Roads tell you what to expect. Cross country makes you figure it out.”
Truth.

The Team Element (And Why It Matters)

Cross country is one of the few running disciplines where the team really counts. You race as an individual, yes—but you score for a squad. Seven runners line up, five score. Lower finish place = better team score.

That means strategy matters. Pack running matters. You might sacrifice your own pace to drag a teammate up a hill. You push each other through that middle mile when everything’s screaming “slow down.”

And you celebrate together when it’s done—win or lose.

There’s a bond forged out there in the mud that road running just can’t replicate.

Why It’s Not About the Clock

Here’s the deal: you’re not chasing PRs in cross country. You’re racing placement, not time.

A 5K might take you 17 minutes one week and 20 the next—and the 20 might be a better effort. Course conditions can swing wildly depending on rain, frost, or the wear and tear of hundreds of cleats.

If you’re obsessed with pace data, XC will mess with your head. But if you let go of that and race the terrain, you’ll find a new kind of strength—mental and physical.

Why Cross Country Makes You a Better Runner

• Builds full-body strength: Hills, uneven footing, and off-camber terrain force you to engage more muscle groups—especially hips, glutes, and core.
• Improves mental toughness: When you’re slogging up a mud hill with 3K to go, you learn how to suffer without backing off.
• Increases agility & balance: You learn how to run with feel. To adjust on the fly. That transfers to trails, road races, even marathons.
• Breaks your comfort zone: This sport is raw. It’s unpredictable. And it will make you better in every other type of racing.

How to Train for Cross Country (Beginner Style – No BS Edition)

So, you’ve caught the XC bug. Or maybe someone dragged you out to practice and now you’re wondering what the heck you just signed up for. Either way—welcome.

Cross country is raw, gritty, and one of the best ways to build endurance, mental toughness, and race smarts. But yeah, it’s not for the faint of heart. Here’s how to train for it without getting wrecked along the way.

Build Your Aerobic Engine First (Before You Worry About Speed)

Cross country is a short race that feels long. Hills, mud, uneven ground, spikes digging in—it’s a whole different beast from road 5Ks. And you’ll crash and burn hard if your endurance sucks.

Your #1 priority as a beginner? Build your aerobic base. That means easy miles. Lots of ‘em.

• Start where you are, not where you think you should be.
• Add mileage slowly. 5–10% per week, tops.
• Run 4–5 days a week, mostly at conversational pace.

High schoolers might build to 20–25 miles/week. New adult runners? Maybe 25–30, depending on background. Doesn’t matter where you start—just keep stacking those miles.

💡 Pro tip: Be able to comfortably run 1–2 miles longer than your race distance. Racing a 5K? Long runs should hit 4–6 miles. This gives you a cushion and keeps you from melting down in the final mile.

“Few things suck more than getting passed by a dozen runners in the final stretch because you ran out of gas.” — Every XC runner who’s learned the hard way.

Train Where You Race (Ditch the Treadmill)

You don’t prep for a trail run by pounding treadmill miles. Same logic applies to cross country. You’ve got to get dirty.

• Run on grass, dirt, and uneven terrain.
• Find trails, fields, parks—anything that’s not pavement.
• Add hills. Even small ones help.

Why? Because XC isn’t just cardio—it’s coordination, balance, ankle strength, and stability.

A study showed trail runners improved leg strength and balance way more than road runners. And guess what XC courses are made of? Trail-like chaos.

Practice turns, quick bursts, and random footing. Learn to surge after slowdowns, like climbing a hill or getting bogged down in mud. This teaches your body to snap back fast. That’s XC racing.

Even just weaving around trees or cones mid-run helps train your reaction time and pacing instincts.

Get Comfortable Being Uncomfortable

Let’s be honest: cross country racing is tough. The pace is fast, the terrain’s uneven, and there’s no hiding. You’ve got to build the physical and mental skill of running hard when your lungs are on fire and your legs feel like concrete.

Key Workouts to Build Race-Ready Grit:

Tempo Runs (1x/week):

• 15–20 minutes at “comfortably hard” effort
• Think: a pace you could hold for an hour (10K pace-ish)
• Teaches control at high effort and builds lactate threshold

Intervals / Fartleks:

• 4×5 mins hard, 2 mins easy
• Or 6–8 × 800m on a grassy loop
• These sessions build speed + aerobic power

Progressive Long Runs:

• 5–7 miles total (build over time)
• Last mile at close to race pace
• Builds finishing strength when you’re already tired

These will hurt. That’s the point. XC doesn’t reward the fastest 400m split—it rewards the one who can hang on after 15 minutes of suffering.

Pacing: Don’t Be the Rookie Who Redlines at the Start

XC starts are chaos. Everyone sprints off like it’s a 200m dash. It’s easy to get swept up… and completely toast yourself by halfway.

Practice controlled starts.

• In intervals, start easy, pick up mid-rep, finish strong.
• Some workouts: simulate the fast start, then settle into tempo.
• Learn to run your own race, not someone else’s pace.

💡 “If you’re not a front-runner, don’t try to be. Let the hotheads fly out. You’ll pass half of them in mile two.”

Bonus Tips: Stay Healthy, Run Smart

Cross country training is hard. So is staying healthy through it. Here’s how to stay in one piece while leveling up:

Recovery Matters

• Sleep like it’s part of your training.
• Take easy days seriously—don’t turn them into secret workouts.
• Get on top of niggles early. Don’t “run through” sharp pain.

Strength Training

Do simple stuff:

• Eccentric calf raises
• Glute bridges
• Side planks
• Bodyweight squats/lunges

This builds a solid base so you can handle trails, hills, and hard efforts without breaking down.

Nutrition & Hydration

Fuel your training. Under-eating kills recovery and performance. Keep water, carbs, protein, and color on your plate. Simple.

Sample Weekly Training Plan (Beginner XC)

Getting into cross country? Good. It’s one of the rawest, grittiest ways to build both mental and physical toughness. But if you’re new, don’t overthink it—you don’t need fancy gadgets or a perfect training app.

Just a smart weekly structure, consistent work, and the willingness to show up when it’s hard.

Here’s a simple XC week I recommend for newer runners — whether you’re heading into your first season or rebuilding your base:

Weekly Breakdown

Monday – Easy Run
3–4 miles on grass, trail, or road. Comfortable pace—you should be able to talk the whole way. Add some stretching post-run.

Tuesday – Fartlek Workout (Speed Play)
Warm-up jog + drills. Then:
→ 5 x 3 minutes at a “hard” effort on a trail or grass
→ 2-minute easy jogs between reps
Cool down for 5–10 minutes. Don’t chase pace—chase consistent effort.

Wednesday – Recovery or Rest
Run 2–3 miles very easy, or take the day off. The goal: let your legs rebound.

Thursday – Hill Repeats (Welcome to the Crucible)
Warm up well. Then find a hill (200–400m).
→ Run up strong, jog easy back down
→ Do 6 repeats
Cool down. Stretch calves after. This builds grit, not just muscle.

Friday – Easy Run + Strides
Run 3 miles nice and relaxed.
Finish with 4 x 20-second strides on grass—fast but controlled pickups to stay snappy.

Saturday – Long Run
5–6 miles easy to moderate. Roll over hills and mixed terrain if possible.
Last mile? Dial up to a steady effort—not racing, just finishing strong.

Sunday – Cross-Train or Rest
Ride a bike, go for a swim, or do nothing. Let your body reset. Recovery = growth.

Keep in mind: If this feels like too much at first, cut it back. Do just one quality workout per week and build from there. There’s no shame in starting slower—just don’t skip the foundation.

And yes, practice racing during training. Find a local time trial, or just run a simulated race effort on your course. The only way to get better at racing… is to race.

One runner on Reddit said it best:
“I felt like nothing was working during summer training. But then race day came — and I shocked myself.”

That’s the magic of consistent training. It doesn’t always feel like progress until the gun goes off.

Hill Running: The Crucible of XC

Look, you can’t run cross country and avoid hills. They’re in the DNA of the sport—and they’re where races are won or lost. Learn to love them or at least learn how to use them to your advantage.

I call hill work the “crucible” because it’ll break you down—and build you back up tougher than ever.

How to Own the Uphill

• Shorten your stride. Think quick, light steps—not bounding leaps.
• Upright posture. Lean from your ankles, not your waist. Don’t hunch.
• Pump your arms. They’re your engines on the climb.
• Run by effort, not pace. Hills slow everyone. That’s normal.

Avoid sprinting to the top and dying over the crest. Instead, stay steady, then surge once you level out. That’s how you break runners late in the race.

Hill Workouts to Build Your Engine

Short Hill Sprints (Power Focus):
→ 6–8 x 15-second sprints up a steep hill
→ Full walk-back recovery
→ Builds explosive power and finishing kick strength

Long Hill Repeats (Strength + Aerobic Engine):
→ 4–8 reps of 60–90 seconds uphill at a strong effort
→ Jog back down recovery
→ Builds aerobic toughness and race-specific strength

Trail Fartlek with Hill Surges:
→ 20 minutes easy-to-steady run on rolling trails
→ Surge every time you hit an uphill
→ Cruise the downhills
→ Great for simulating race surges and learning to recover on the fly

Pro Tip: Don’t do hill workouts cold. Warm up thoroughly, especially the calves. And build up gradually. Start with 4 repeats your first time. Increase slowly.

Real Talk from the Trenches

A high school runner once told me she dreaded hill workouts so much, she’d get nervous the night before. But halfway through the season? She realized they were why she was crushing the racecourse hills.

“Hills went from terrifying to the one thing I actually looked forward to,” she said. “Because I knew I could handle them. Most others couldn’t.”

That’s the goal. Hills teach toughness—and that mental edge is priceless.

Downhill Running: Speed Up, Don’t Brake

If you’re letting people pass you on downhills, you’re leaving free time on the course. It blows my mind how many runners train hard for every hill climb, every repeat… then tap the brakes on a descent like it’s a ski slope.

Downhills are your chance to gain ground, not lose it—if you run them right.

The Technique

• Lean forward slightly—from the ankles, not your waist
• Increase your turnover—short, quick steps
• Land light—aim for a soft midfoot strike
• Use your arms for balance—spread them a bit if needed

Don’t slam your heels down. That’s a one-way ticket to trashed quads and sore knees.

One coach once told me: “Run down like you’re water flowing downhill.” That stuck with me. Stop overthinking. Let go a bit. Stay upright and smooth, and let gravity help—not hurt—you.

👉 Pro tip: After a tough uphill workout, practice jogging down with good form. Don’t just shuffle—use it as a downhill session too.

And in a race? While others tiptoe down, you can fly past them. This is where fearless runners get the edge.

One Warning:
Downhills work your quads hard (eccentric loading), so introduce it gradually. Don’t go sprinting down mountains on day one and wonder why your legs don’t work the next day.

Mental Grit: Hills Build Champions

Here’s the truth: everyone suffers on the hill. The question is who responds better. The hill doesn’t care about your PR. It asks, “Are you gonna keep pushing or fold?”

Your Hill Mindset

• Smile at the pain—it actually helps. Literally grin when it gets hard.
• Say it out loud: “I love hills.” Cheesy? Maybe. Effective? Absolutely.
• Break it up: “Just to that tree.” “Just 10 more steps.” Focus small, win big.
• Visualize ahead of time. Know where the hills are on your course. Picture yourself attacking them. See yourself passing people.

Every time you choose to keep form when your body screams “stop,” you’re building grit. And that grit? It shows up on race day when it counts.

One runner said her team would shout encouragement on every hill repeat: “You got this!” “Stay strong!” That energy is contagious.

If you train alone, use positive self-talk. I’ve muttered “One more step” on more climbs than I can count.

Race-Day Hill Strategy

On race day, hills aren’t just terrain—they’re opportunities.

Run the uphills at a steady effort, not a crazy pace. Your time might slow, but your energy won’t burn out.

Accelerate over the top. Most runners relax. That’s when you surge and break someone’s spirit.

Downhill? Let loose. Use your practice to pick up speed without burning extra gas.

Pick one key hill in the race and make it your move. Mile 2? Final hill before the finish? Own it. You don’t need to be the best climber. You just need to climb better than the guy next to you.

As Lydiard used to say: Hills make the runner. Embrace them in training, and they won’t scare you in a race.

Footwear: The Gear That Can Make or Break You

Shoes matter—a lot. If you’re trying to run cross country in road trainers on a muddy hill, you’re setting yourself up to eat dirt.

Spikes vs. Trail Shoes vs. Flats – What You Need to Know

Cross Country Spikes

• Best for: Mud, grass, soft ground, serious racing
• Lightweight, minimal cushion
• Metal pins (6mm–15mm) grip like claws
• Feel the ground, move fast
• Not great on pavement or gravel

You’ll feel like a rocket on steep hills when everyone else is slipping.

💬 “Once I switched to spikes in muddy races, it changed everything. I could charge the hill instead of tiptoeing up it.”

Trail Running Shoes

• Best for: Mixed terrain, rocky or hard-packed trails, casual racing
• More cushion and foot protection
• Lugged rubber soles for grip
• Good for ankles, especially if you’ve rolled yours before
• More forgiving than spikes on your calves and Achilles

💡 If you’re racing but don’t want to beat yourself up with spikes, trail shoes are the in-between choice.

Flats

• Best for: Dry, hard-packed courses with pavement sections
• No spikes, just lightweight shoes with some grip
• Less aggressive than trail shoes
• Okay for speed, but terrible in mud

These are fading out—trail shoes or spikes are usually the better bet. But if your course is basically a 5K with some dirt? Flats can work.

Cross Country Shoes for Beginners: What You Really Need

Alright, let’s keep it real—if you’re just getting started with cross country, you’re probably wondering: Do I need spikes? Are trail shoes enough? What won’t get me wrecked out there?

Short answer: It depends on your goals, your course, and your budget. But here’s what I tell every beginner I coach:

If You’re Doing an Official XC Season (School or Club)…

Yes, get a pair of spikes.

They’re not crazy expensive (usually $60–$100), and they’re built for exactly what you’ll face: grass, dirt, hills, and mud. You’ll notice the difference—trust me.

I’ve seen it firsthand: one high school runner showed up to his first race in trail shoes, slipped and slid around like he was on ice. Next week, he wore spikes and said, “I couldn’t believe how much more control I had. Total game-changer.”

Spikes dig in. They grip when trail shoes can’t. They give you that confidence to attack slippery corners instead of tiptoeing around them.

If You’re Racing Just for Fun or Can’t Get Spikes…

Trail shoes are fine—as long as they’re made for running (not hiking boots, please) and have good tread. Think grippy, snug, and light. Models like the Saucony Peregrine, Nike Terra Kiger, or Salomon Speedcross are solid bets.

They’re heavier than spikes (8–10 oz vs. 5–6 oz), but beginners don’t need to obsess over grams. You want support, comfort, and traction.

Key tip: If it’s a flat, dry course or has lots of pavement? Trail shoes might actually be better. Spikes on pavement = clack-clack death trap. Some races even ban spikes if there’s sensitive trail or road segments—so always read the race info.

Common Questions from New XC Runners

Are spikes hard to run in?
Not really. You’ll adjust naturally. Just do a short practice run or a few strides in them before race day. And check the spike length—9mm is standard, but you can swap in 6mm for firm ground or 12mm for deep mud.

What about socks?
Some runners go sockless in spikes. Don’t do that if you’re new. Unless you like blisters, wear thin, moisture-wicking socks you’ve tested in training. Wool or synthetic works best in wet races. And bring a dry pair for after the race. You’ll thank me.

How do I keep my shoes from flying off mid-race?
Double-knot your laces. Tape them if the course is a shoe-eater. I’ve seen races where a runner finishes with one shoe in their hand—don’t be that guy.

One recent example: Habtom Samuel at the 2024 NCAA XC Champs lost a shoe at the 5K, ran the rest with one bloody foot, and still got second. Incredible grit. But for us mortals? Tie your shoes right.

Foot & Shoe Tips (From Hard-Earned Mistakes)

• Break in your spikes/trail shoes before race day. Even just a few miles makes a difference.
• Trim your toenails. Downhills jam your toes forward. Long nails = black toenails = misery.
• Vaseline or tape hot spots if you’re blister-prone. Your arches, heels, or toes will thank you.
• Don’t use hiking boots or basketball shoes. One beginner showed up in heavy hiking boots. He survived… but barely. Blisters, fatigue, and a lesson learned.

Take Care of Your Shoes After the Race

If your shoes get muddy, clean them that day. Rinse the mud off, remove the spike pins, and stuff them with newspaper to dry.

Don’t toss wet, muddy shoes into your bag and forget them for a week. Unless you want your gear to smell like a swamp gym.

Bonus Gear (Optional But Nice to Have)

• Spike wrench – comes with most spikes, used to change pin length
• Small brush – for cleaning mud out of your spike plate
• Gaiters – not common in XC, but if it’s super muddy, they can help keep your shoes on
• Compression socks/gloves – for cold races, if needed

Budget Tip

Check for last year’s models online—you can often score great spikes or trail shoes for 30–50% off. You don’t need flashy carbon shoes. You need traction, comfort, and durability. That’s it.

And yes, some of the best spikes look ridiculous. Neon colors, crazy designs—but they work. No one’s judging style out there in the mud.

Bottom Line for Beginners

• If you’re racing more than once, invest in spikes.
• If you’re only doing one or two races and it’s not super muddy, trail shoes work.
• Test your shoes in practice. Break them in. Tie them right.
• Blisters, toenails, and ankles matter. Protect them.

It doesn’t have to be complicated—but it does have to be thoughtful. Show up with the right gear, and you’ll run with way more confidence and a lot less pain.

To the Newbies: You’re Invited

Never raced XC before? Try it. Just once. Doesn’t matter if you’re scared. Doesn’t matter if you’re slow.

Someone has to finish last, and trust me — XC crowds cheer the last finisher as loud as the winner. That’s what makes this sport different.

You’ll come away muddy, gasping, and probably wondering what the hell just happened. Then, a few hours later… you’ll be planning your next one.

Because no road race, no treadmill jog, no “fun run” compares to the full-body challenge that is cross country.

And if you “hate hills”? Even better. That means you’ve got something to conquer. Fear is the best reason to try.

To the Veterans: Come Back to the Dirt

If you’ve been stuck on roads, in training cycles, or racing the clock — consider heading back to XC.

There’s something about the shared misery, the slipping and sliding, the stripped-down nature of it all that rekindles the joy of just running.

This is where many of us fell in love with the sport in the first place. It reminds you why you started — and why you’re still here.

Got a Story? Share It.

I want to hear your cross country stories. The shoe-losing, hill-crying, mud-faceplanting, personal-best-breaking kind of stories.

Or if you’re still on the fence — what’s holding you back? Let’s talk about it.

You might inspire someone to give it a shot. And who knows, maybe they’ll thank you when they finish their first muddy, brutal, glorious race.

Final Word: Go Get Dirty

Cross country doesn’t sugarcoat anything. It’s the kind of sport that punches you in the gut and then claps you on the back and says, “See? You can do hard things.”

You leave the course a little broken — but also a little more whole. That mud washes off. The soreness fades. But the grit, the confidence, the mental edge? That sticks with you for life.

So here’s to the sport that doesn’t care about your PR… just your heart.

Lace up. Show up. Face the mud. And find out what you’re made of.

I’ll see you at the starting line.

👇 Drop your story in the comments. Let’s swap some mud memories.