Running News Daily

Running on pavement, cement, sand, dirt or trail have their unique challenges. It’s not simply about which running surface is better or more optimal since that answer is: “it depends” or “none of them is best.” In fact, your best bet is likely to mix up your running surfaces to change your loading and balance the way that you run.

“The human body adapts incredibly well to its situation,” says Jeff Knight, senior manager of digital product science for connected fitness at Under Armour and former running coach. “Basically, researchers have found that runners adjust to run with a softer stride over the firmer surface and a harder stride over the softer surface.”

When you switch things up, there are certain ways to optimize your running. Here’s what you need to know about different running surfaces and how to train on them for the best possible performance:

Concrete and cement are the hardest materials you’ll likely run on. If you observe most serious runners, you’ll notice they often eschew the sidewalk in favor of the shoulder of the road for this reason. On the flip side, sidewalks are going to be safer than running in the street when it comes to traffic. Some sidewalks have a dirt or grass medians you can take advantage of to give your feet a break.

This is also where finding a good road running sneaker comes into play. “A standard road shoe. The cushioning of a neutral running shoe options helps dampen the impact of each stride.

Ranked slightly softer than concrete sidewalks, running in the streets or on asphalt paths is better than trying to stay on sidewalks when it comes to running efficiently. As Knight points out, humans are amazingly adaptable, so if you live in a concrete jungle, don’t stress: You’ve likely developed a stride that takes hard surfaces into account. But when you can, hop onto the grass and run the side of a field or a trail: Research shows running in grass reduces the stress on your body compared to running on a more rigid surface.

Gravel trails and roads are firm and are good for running since they’re slightly softer than asphalt without much difference in the actual surface, unlike a dirt trail in the woods. But the loose layer of dust and gravel on top ultimately slows you down. “In Austin, Texas, we have a popular running trail in the middle of town that surrounds Ladybird Lake. That trail is made of crushed up bits of granite,” Knight says. “When I was coaching, we added 5–10 seconds per mile if we did a tempo run on that trail!”

So, while gravel may be optimal for long endurance runs compared to pounding the pavement for hours, don’t expect a PR. Similarly, rail-trails are the best for your joints thanks to their cushiness and lack of any technical navigation. Rail trails also tend to be flat and straight, with relatively few obstacles. Their surfaces are akin to those of gravel roads, but the flatness makes them more beginner-friendly, while gravel roads can easily get ultra-hilly.

Here, we’re talking about technical trails, not dirt roads. Trails are softer in general, but present runners with more ankle-biting obstacles, and because of this, your stability may suffer. On technical trails, Knight recommends swapping to a more trail-friendly shoe. “Usually, trail shoes offer a bit more stability and traction,” he explains. “If I catch a root or rock wrong, I am less likely to slide off that root and turn my ankle. To summarize, lots of roots the size of baseball bats or rocks the size of baseballs means switch shoes.” He notes that if you’re looking for speed on the trails, a dedicated trail shoe helps with that as well. “That extra bit of traction and stability may keep you safe when you start getting sloppy,” he adds. “No one is as sure-footed at the end of a hard trail session as they are at the beginning!”

Soft sand is by far the most challenging surface to run on, and it will fight you every step of the way. If you’re a beach runner, stick to the hard pack sand by the water’s edge and wear your trail shoes for more stability. You can head into the soft sand as an interval, since it will immediately make maintaining your pace much more challenging as an almost full-body workout.

But if you have a tendency toward rolled ankles, skip running on soft sand altogether: It might be nicer on your joints from a softness perspective, but the lack of stability makes it potentially dangerous. Surprisingly, one study showed that compared to running on a sandy soft surface, running on asphalt actually decreased the risk of tendinopathy in runners.

The rapid rise of ATHLOS is set to reach another landmark moment this September after organisers officially confirmed that the women’s-only athletics showcase will make its London debut at StoneX Stadium.

Founded by Reddit co-founder Alexis Ohanian, ATHLOS has quickly emerged as one of the sport’s most ambitious modern concepts, placing women’s athletics at the centre of a high-profile, entertainment-driven competition format. After drawing major attention in New York, the event is now preparing to bring its growing influence across the Atlantic.

The London meeting is scheduled for September 18 at StoneX Stadium, the home venue of Saracens Rugby Club and Shaftesbury Barnet Harriers. The stadium is expected to provide an intimate but electric setting as some of the world’s top female athletes gather for a condensed, high-stakes evening of competition.

ATHLOS will feature seven disciplines, with six athletes contesting each event in a format designed to maximise intensity, head-to-head drama and fan engagement. Organisers have also confirmed a combined prize fund of £1.5 million across the 2026 London and New York meetings, underlining the project’s growing financial commitment to women’s sport.

The London edition arrives just weeks before ATHLOS returns to New York City on October 2, creating what could become a powerful late-season series for elite female athletes. With prize money continuing to rise and global interest building around the concept, ATHLOS is positioning itself as more than just another athletics meeting — it is aiming to reshape how women’s track and field is presented to modern audiences.

The decision to expand into London is also significant given the city’s deep athletics heritage and passionate fan base. Britain has long been one of the sport’s strongest markets, and ATHLOS’ arrival adds another major international event to an already packed calendar.

While athlete entries have not yet been officially announced, anticipation is already building around which global stars could headline the inaugural London edition. If the atmosphere and star power of previous ATHLOS events are any indication, StoneX Stadium could become the latest stage for a memorable night in women’s athletics.

As anticipation builds ahead of the inaugural London edition, ATHLOS continues to position itself as one of the most ambitious new ventures in global athletics. With elite talent, substantial prize money and a format designed exclusively to elevate women’s sport, the series is rapidly carving out a unique place on the international calendar.

The London meeting at StoneX Stadium on September 18 will mark another major step in that journey before the spotlight shifts back to New York City for the season finale on October 2.

Canadian distance running star Natasha Wodak is set to add another important chapter to her decorated career this Sunday as the national record holder prepares for her highly anticipated Ottawa Marathon debut.

Wodak arrives in the Canadian capital carrying the credentials of one of the greatest female distance runners in the country’s history. The veteran athlete currently holds the Canadian national marathon record after producing a brilliant 2:23:12 performance at the Berlin Marathon — a run that firmly established her among the elite names in global road racing. She is also the Canadian record holder over 8 kilometres on the road, further highlighting her range and consistency across long-distance events.

For years, Wodak has remained a symbol of endurance, professionalism, and longevity within Canadian athletics. Whether competing on the track, cross-country circuits, or road races, she has repeatedly delivered performances that elevated the national standard and inspired a new generation of runners.

Now, Ottawa presents a fresh challenge.

While she already owns the country’s marathon record, this weekend will mark her first appearance at one of Canada’s most celebrated marathon events. The debut has instantly become one of the race’s biggest talking points, with fans eager to witness how the experienced distance specialist performs on home soil.

Unlike the rhythm of championship track racing, the marathon demands patience, strategy, and near-perfect energy management across 42.195 kilometres. It is a discipline where experience often proves decisive — an area where Wodak holds a clear advantage after years of competing against the world’s best.

Her presence also brings additional prestige to the Ottawa Marathon, a race that continues to grow in stature on the North American road racing calendar. With one of Canada’s most accomplished runners leading the headlines, anticipation surrounding this year’s edition has risen significantly.

Beyond times and results, Wodak’s continued success represents something deeper for Canadian athletics. At a stage in her career when many athletes begin to fade from the spotlight, she continues to push boundaries and redefine expectations through discipline and resilience.

On Sunday, attention will once again follow every stride she takes through the streets of Ottawa. And for Natasha Wodak, another opportunity awaits — not simply to race, but to further cement a legacy already written among Canada’s distance running greats.

For nearly three decades, one number stood untouched in distance running mythology: sub-eight minutes for two miles.

It was not merely fast — it felt untouchable.

Back in 1996, long before Jakob Ingebrigtsen was even born, Daniel Komen delivered one of the most astonishing performances the sport has ever witnessed. At just 21 years old, the Kenyan phenomenon stormed through two miles in 7:58.61, shattering conventional understanding of human endurance and speed.

Many assumed the performance belonged to another dimension of athletics — a record destined to survive generations.

Then Komen returned in 1997 and proved it was no accident, running 7:58.91. Those two races became the only sub-eight-minute two-mile performances in history, isolated in a universe of their own.

For years, the record felt protected by time itself.

But distance running evolves. And eventually, a new heir emerged from Norway.

By his early twenties, Ingebrigtsen had already built a résumé that bordered on absurd. The Norwegian star possessed the rare combination every distance runner dreams of: raw middle-distance speed fused with championship endurance. Personal bests of 1:46.44 for 800m, 3:26.73 for 1500m, 12:48.45 for 5000m, and even 27:54 for 10,000m painted the portrait of a complete athlete — one engineered for greatness across every layer of distance running.

What made the comparison to Komen so compelling was not just the statistics, but the style. Ingebrigtsen runs with a chilling sense of control, as though pace itself bends around him. Lap after lap, he dismantles elite fields with relentless precision rather than desperation.

And suddenly, Komen’s once-untouchable kingdom no longer looked immortal.

Then came Paris.

At the Stade Charléty in 2023, under the lights of one of athletics’ fastest tracks, Ingebrigtsen produced the race many had imagined for years. Still only 22 at the time, the Norwegian unleashed a breathtaking assault on the historic mark, covering two miles in 7:54.10 — not merely breaking the record, but obliterating it.

The performance was ruthless, elegant, and almost surreal in its execution.

For nearly 27 years, the sport had waited for someone capable of entering Komen’s territory. In one unforgettable night, Ingebrigtsen didn’t just enter it — he redrew the map entirely.

Records in athletics are often described as barriers waiting to fall. But some become legends because they seem immune to history. Komen’s sub-eight masterpiece belonged to that category.

Until another generational talent arrived and made the impossible look inevitable.

In a major statement of intent for the future of trail running, ASICS has officially unveiled its first-ever Alpine training basecamp — a purpose-built performance hub designed to help elite athletes train, recover, and compete at the highest possible level.

Nestled in the mountain town of Les Houches, at the foot of the iconic Mont Blanc range, the newly launched ASICS Basecamp represents a bold investment into the rapidly growing world of trail and mountain running. The facility has been specifically created to provide athletes with direct access to some of Europe’s most demanding alpine terrain while surrounding them with world-class performance support.

Designed as a dedicated mountain chalet, the basecamp can host up to ten athletes at a time, creating an environment where both established stars and rising talents can fully immerse themselves in high-level preparation. The location itself offers endless opportunities for altitude training, technical climbs, steep descents, and endurance sessions across some of the sport’s most challenging landscapes.

But the project goes far beyond simply providing accommodation in the mountains.

Inside the facility, athletes are supported by a complete high-performance system that includes a fully equipped gym, physiotherapy services, medical staff, recovery resources, and even a dedicated data scientist tasked with analyzing training metrics and optimizing performance. Every aspect of the environment has been carefully designed to help athletes maximize adaptation while minimizing the physical stress that often comes with elite-level trail racing.

What makes the initiative particularly significant is its long-term vision. Rather than focusing only on established champions, ASICS is positioning the basecamp as a platform for athlete development — helping remove many of the financial and logistical barriers that can prevent talented runners from accessing high-altitude training environments and professional support systems.

The launch also reflects the brand’s growing ambition within trail running, a discipline that continues to expand globally in both competitiveness and popularity. By investing directly into athlete infrastructure, ASICS is signaling that it intends to play a much larger role in shaping the future of the sport.

As trail running enters a new era of professionalism and scientific performance preparation, the ASICS Alpine Basecamp could quickly become one of the sport’s most influential training destinations — a place where elite ambitions are built deep in the mountains.

Swiss sportswear company On has officially launched its first professional sprint group, marking a significant expansion of the brand’s growing involvement in elite track and field.

The newly established OAC Sprint Group will be based in Los Angeles and coached by respected sprint coach John “JB” Bolton. The inaugural roster includes American sprinters Max Thomas, Samirah Moody, and Johnny Brackins alongside Ghanaian international Benjamin Azamati.

The move represents On’s first dedicated venture into professional sprinting after building its reputation primarily through distance running and endurance-based training groups. With the creation of the Los Angeles-based program, the company now joins a growing list of athletics brands investing directly in specialized athlete development environments.

Azamati enters the group as one of Africa’s most recognized sprinters, having represented Ghana at major international championships and Olympic competition. Thomas, Moody, and Brackins are among a new wave of American sprint athletes transitioning into the professional ranks.

Bolton will oversee the team’s training and athlete development as preparations begin for the upcoming athletics season.

The announcement adds another notable development to the evolving professional track and field landscape, where global brands continue to expand their investment in athlete-centered performance programs.