Top 10 running surfaces

You can run almost anywhere in the world on almost any surface but it is very important to be aware of the different impacts involved and the stresses which will affect your joints. It is important to remember that if you run on softer surfaces, your career will last longer compared to if you run regularly on concrete which can even cause long-term damage. For shoes for different surfaces see:

Grass is the most popular surface to run on - especially when it is close cropped - football pitches, golf courses and parks for instance all rate highly with runners. While grass is soft in terms of impact, it is ideal for building strength. If flat, grass does provide an excellent surface to train on. It is, however important to be careful of any uneven ground and also the fact that grass can be slippery when wet.

Woodland trails provide near perfect running surfaces as they are usually fairly level and can go on for miles. The downside to trails is that if wet they can become muddy and also tree roots can provide a hazard for unwary runners. The upside is that trails tend to mix constantly-changing surroundings which should make you keen to return and explore further.

Earth provides a medium to soft surface on which to run which decreases the risk of overuse injury and reduces the impact downhill. However, earth can get very muddy and slippery and can therefore prove difficult to run on. Also, surfaces can be fairly rough, thus increasing the chance of a twisted ankle, though as with woodland trails, the changing scenery makes up for any shortcomings.

Cinders is a gritty combination of fine, raw materials such as rock, carbon and ash. Running tracks were made of cinders prior to the synthetic era. Easier on the legs than roads, they can provide a good even surface. However, when the weather is hot they can become loose and slippery and in the rain can turn into a quagmire. If well maintained, they have the advantage of allowing distances to be measured easily. Generally cinders is a popular running surface.

Synthetic tracks provide fast surfaces for runners but they also provide a fairly forgiving surface. They are also are ideal for speedwork. However, longer runs can become tedious and it's a good idea to change direction regularly as the curves on each lap can place extra stress on ankles, knees and hips.

Treadmills are an ideal option for when the weather is bad. However, they can become tedious and many runners prefer to be outside. Most treadmills have monitors displaying incline, pace, heart rate, calories burned etc. They are good for specific training such as speed or hill training as the machine can be adjusted to a desired pace and incline. They also provide a smooth surface which is easy on the legs. You won't be put off by wind or bad weather but you do need to concentrate, otherwise you can easily be dumped behind the machine.

Asphalt makes up most roads and is difficult to avoid, especially if you're running direct from your house. It is however, easy to measure distances and to keep up a steady rhythm. There can be problems with cambers, pot-holes and traffic. It's also an unforgiving surface which puts a strain on the body, though less strain on the Achilles tendon than softer surfaces or uneven terrains.

Sand offers a run with a difference and if dry and deep, you can give your calf muscles a good work-out without risking any impact damage to joints. Soft sand can mean a higher risk of Achilles tendon injury. If the tide is out, you will find a relatively firm strip by the water's edge which can be used as a brisker alternative, though if there's a tilt of the surface this will put uneven stresses on the body. You do, however often get a sea breeze and fantastic surroundings as a bonus.

Concrete makes up most pavements and so can be hard to avoid in towns. The surface delivers the most shock of any surface to a runner's legs and also the need to sidestep pedestrians can lead to injury. If you have a choice, try and find a softer surface.

Snow is a novelty at first, transforming the landscape into a winter wonderland. However, it can hide dangerous objects and cause muscle fatigue. Once broken, the surface becomes slippery and can also turn to ice making the going unpredictable. It is also bad for your shoes.