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Some runners love trails, while others enjoy grass or sand or a synthetic track. Many may only really have access to asphalt roads, concrete sidewalks, or treadmills. But the best surface to run on depends on your body, your goals, and even your shoes.

Trying a New Surface

As a rule, healthy runners should always vary their running surfaces to improve strength and balance, and to help avoid injury.

Some helpful tips include:

Switch up your routes and incorporate trail running, some running on asphalt, track runs, and even the occasional sidewalk run.

If you're training for a race, do the majority (but not 100 percent) of your runs on the same type of surface you’ll be racing on.

If you frequently run the same route, reverse direction every other run. That will adjust for any slant in the road, so you'll be working both sides of your body equally.

Adjusting to a new surface takes time. Remember, if you're testing out new terrain, you need to ease into it gradually.

Types of Surfaces to Run on

The best surface to run on is generally based on a runner's comfort level, access to different environments, and goals.

Asphalt

Although running on a sidewalk may sometimes be a safer choice (to avoid traffic), asphalt is a bit softer and therefore easier on your body than concrete. So, if you're running on a hard surface, opt for asphalt roads when you can, assuming they're safe.

Advantages of asphalt include consistency and uniformity, which makes it good for speed workouts. When you don't have to think about where you're placing each step, you can pick up your pace. This flat, solid surface also puts less strain on the Achilles tendon. Plus, asphalt roads are usually mapped, making it easy to track your mileage with an app, an online map, or your car's odometer.

Of course, asphalt's hard surface has its drawbacks—particularly the way it jolts the joints. You'll also need to take care to avoid traffic, potholes, and cambers (the slight downward incline at the very edge of the road).

Concrete

While harder than asphalt, concrete is a readily available running surface and one that is most practical for many people to use.

As an added bonus, concrete sidewalks are safe from traffic and tend to be smooth and flat. Research indicates that if you're not going too fast, the effect of the terrain, in terms of impact on the muscles and joints, is negligible.

Still, be aware of concrete cons. It's high-impact, especially if you are running fast. And you face obstacles such as curbs, pedestrians, and traffic when crossing streets.

Grass

Softer surfaces such as grass are definitely easier on your body than concrete or asphalt, but that doesn't mean there are no risks for common overuse injuries.

The good news about grass: It's low-impact, but still requires enough muscle strength to provide good training. You can do it barefoot or in minimalist shoes to improve foot strength. Grass is great for beginning runners because it means less pressure on the bottom of the foot, at least according to a few studies of plantar load.

However, runners can get injured on softer terrain, too, because it does not provide the same stability as a harder surface. Your feet will pronate, or roll inward, further, which could increase the strain on your muscles and joints, leading to injury (or re-injury in runners with a history of plantar fasciitis). Or you could twist an ankle on the uneven ground. Plus, grass is slippery when wet.

Trails

Like grass, dirt or wood-chip trails offer a cushioned surface for runners, and often pretty scenery to enjoy. They are a nice opportunity to switch things up.

Benefits of trail running include this lower-impact, joint-friendly surface, which means a lower risk of overuse injuries. It can also boost flexibility because of the need to make frequent adjustments in form and stride.

Of course, that could also be negative. A trail's tricky, uneven terrain (and sometimes slippery mud) puts runners at risk of twisted ankles and other traumatic injuries due to falls. It's also more difficult to run fast.

Sand

Running on sand is a whole different experience than many other surfaces. In fact, it's two of them, because of the contrast between wet and dry sand.

The benefits of beach running are evident: You get beautiful shoreline sights, sounds, and breezes. Sand (especially when it's wet) is very low-impact, but still offers an excellent workout because you have to resist against the surface as it gives. You will feel it in your calves the most, particularly if the sand is dry and deep.

Be careful, though, about running too far or too long on the beach, because the uneven, shifting surface is tiring. And if your beach path is slanted toward the water, you'll be running off-balance. The soft surface—while easy on the joints—is tough on the Achilles tendon.

Snow

If you live somewhere snowy and still want to get outside and run, it can be done. Warm clothing and grippers for your running shoes will help keep you safer.

Similar to sand, running on a snow-covered surface forces you into a slow and steady pace that still offers quite a workout. This could be good if you're coming off a break and need to be conservative. And running outside in winter keeps you off the treadmill.

Of course, you will still have to use caution. Snow and ice can be very slippery and unpredictable. The darkness of winter days also means more risk regarding safe conditions.

Track

If you're just recovering from a running injury and you're worried about a recurrence, your best bet is to run on a rubberized track, which will offer a level surface as well as good shock absorption.

Also on the plus side: Most high schools have tracks that are open to the public, so they're a safe, convenient option. Most tracks are 400 meters (about 1/4 mile), so it's easy for you to monitor your distance when you're running. That makes tracks a great option for speed training.

However, running laps can be tedious. If you always go in the same direction (typically counterclockwise), you'll tax the muscles on one side of your body more than the other. So it's important to switch directions. Even though the track offers a gentler surface than asphalt or concrete, going around the curves can still be tough on the joints. Plus, the rebounding effect of the synthetic surface can stress the IT band and calf muscles.

Treadmill

Most treadmills are padded, making them another good option if you're just back to running after an injury or you're injury-prone and want to reduce impact.5 Treadmills are also the best option if the weather conditions are too extreme for a safe run.

More treadmill pros include:

You set the pace and incline wherever you need it, and the machine forces you to keep up. (You can better simulate outdoor running by setting your treadmill at 1% incline.)

There are no obstacles or uneven surfaces.

You can run any time of the day or night without the risks you'd face outside.

Of course, treadmill boredom is real, and it may be harder to get a good workout when the belt is pushing you along. You also don't get the benefit of fresh air and breezes.

Again, you don't want to do all your running on a treadmill, as you might then have difficulty adjusting when you return to outside running. The bottom line is that varying your running surfaces will help prevent injuries and keep you from getting bored.

No matter what running surface you find yourself drawn to, your physical safety should always be at the top of your mind. If you find your buddy reacting negatively to the surfaces you're running on, seek medical attention; don't push yourself to the point of injury.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.