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There was a lot of buzz surrounding this New York Times article questioning the benefit of running on soft surfaces. There isn’t any evidence suggesting that softer surfaces are better, and there’s no real reason to choose softer ground, the piece claims. Skeptical, we combed the research ourselves.
Multiple studies have shown less displacement of the ankle, knees, and hips when landing on a soft surface, in comparison to a stiff one. One University of California study shows that a softer surface increases leg stiffness by 29 percent, which may reduce the stress on the legs. But as the New York Times notes, there’s little direct research on injury rates because it’s difficult to recruit large numbers of people willing to run on one surface for an extended period of time.
Still, there’s a flaw in the Times article—it uses one person’s injury on irregular ground as a reason to bash soft surfaces overall. Here’s what they’re missing: A forested path with rocks, sticks, and slippery leaves is a much different surface than an even, flat, packed dirt trail. Likewise, the sand near the ocean is flat and smooth; the sand farther from the water is more irregular.
“Running on irregular surfaces has obvious dangers,” says Daniel Ferris, Ph.D., professor of movement science and the University of Michigan School of Kinesiology. “But there’s reason to believe that running on soft surfaces is easier on the lower body.”
Ferris recommends soft surfaces because it puts less strain on your joints. “The leg becomes straighter to compensate for the forgiving surface,” says Ferris. A study published in the Journal of Applied Biomechanics found that gymnasts bend their knees more when landing on stiffer mats. When you land on hard ground, your legs bend because the surface doesn’t give.
“A softer surface adds less force to your muscles and joints.” Sure, it’s just a theory, but it makes sense. “It’s the same reason squats are harder on your knees than standing straight,” says Ferris. Picture a vertical line connecting your hip and your foot. The farther your knee strays from this line, the more pressure is put on your joints.
That said, Ferris recommends different surfaces for different goals. After all, you don’t want to train for a marathon on the treadmill! (Running 26.2 miles indoors is what we call mental anguish.)
If you’re trying to lose weight
Choose a super-soft surface, like sand, which will burn more calories because it takes more effort to keep moving. It’s also better for your joints—especially if you’re heavier, which creates even more stress.
If you’re a sprinter
If you’re going for speed, you want hard surfaces because you’ll bounce off the ground quicker—a cushy surface means you’ll sink slightly, adding more time to your run. But keep in mind: This will theoretically be harder on your joints. “Sprinting requires more pounding, so if you’re not trying to win a race and you’re just sprinting for fitness, run on a track,” says Ferris.
If you’re training for a marathon
The concept is simple: Run on surfaces that resemble race day so that you’re prepared. But if you feel especially sore, switch to a track for the next run to give your muscles a break. If you start to feel sore in the middle of a long run, switch to the grass, as long as the surface is even and dry, says Ferris.
Multiple studies have shown less displacement of the ankle, knees, and hips when landing on a soft surface, in comparison to a stiff one. One University of California study shows that a softer surface increases leg stiffness by 29 percent, which may reduce the stress on the legs. But as the New York Times notes, there’s little direct research on injury rates because it’s difficult to recruit large numbers of people willing to run on one surface for an extended period of time.
Still, there’s a flaw in the Times article—it uses one person’s injury on irregular ground as a reason to bash soft surfaces overall. Here’s what they’re missing: A forested path with rocks, sticks, and slippery leaves is a much different surface than an even, flat, packed dirt trail. Likewise, the sand near the ocean is flat and smooth; the sand farther from the water is more irregular.
“Running on irregular surfaces has obvious dangers,” says Daniel Ferris, Ph.D., professor of movement science and the University of Michigan School of Kinesiology. “But there’s reason to believe that running on soft surfaces is easier on the lower body.”
Ferris recommends soft surfaces because it puts less strain on your joints. “The leg becomes straighter to compensate for the forgiving surface,” says Ferris. A study published in the Journal of Applied Biomechanics found that gymnasts bend their knees more when landing on stiffer mats. When you land on hard ground, your legs bend because the surface doesn’t give.
“A softer surface adds less force to your muscles and joints.” Sure, it’s just a theory, but it makes sense. “It’s the same reason squats are harder on your knees than standing straight,” says Ferris. Picture a vertical line connecting your hip and your foot. The farther your knee strays from this line, the more pressure is put on your joints.
That said, Ferris recommends different surfaces for different goals. After all, you don’t want to train for a marathon on the treadmill! (Running 26.2 miles indoors is what we call mental anguish.)
If you’re trying to lose weight
Choose a super-soft surface, like sand, which will burn more calories because it takes more effort to keep moving. It’s also better for your joints—especially if you’re heavier, which creates even more stress.
If you’re a sprinter
If you’re going for speed, you want hard surfaces because you’ll bounce off the ground quicker—a cushy surface means you’ll sink slightly, adding more time to your run. But keep in mind: This will theoretically be harder on your joints. “Sprinting requires more pounding, so if you’re not trying to win a race and you’re just sprinting for fitness, run on a track,” says Ferris.
If you’re training for a marathon
The concept is simple: Run on surfaces that resemble race day so that you’re prepared. But if you feel especially sore, switch to a track for the next run to give your muscles a break. If you start to feel sore in the middle of a long run, switch to the grass, as long as the surface is even and dry, says Ferris.
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