What surface do you run on?

Micilin Muc

What percentage of your weekly mileage do you run on road/pavement/grass/trail/track?

I'm due to return to running after a 4-month break following a calf/shin injury. The timeout wasn't prescribed by my physio but her recommendation at the time was to cut my mileage down to 3 to 5km per week on grass only, stretching after each 1000 metres.

My problem - there's hardly any grass in my area and I'm really tempted to just run on my local roads and bog roads again, and to do lots of stretching and foam rolling to offset the effects of the harder surface.

Does anyone here run solely on tarmac and pavement? How many weekly miles do you do?

menoscemo

Micilin Muc wrote: »

Does anyone here run solely on tarmac and pavement? How many weekly miles do you do?

Yes and currently 40-50 mpw. Have Ran 2500+ miles per year for the last 2-3 years and could count the number of times I ran off road/on grass on two hands.

Ososlo

Micilin Muc wrote: »

Does anyone here run solely on tarmac and pavement? How many weekly miles do you do?

yes almost 100% on roads and paths and have run 1,600+ miles this year. Weekly between 35 and 50. Similar last year. Have tried the odd run on grass but hate it after a minute or so, so avoid it. Do the very odd run on sand but it's really an exception (a handful this year).

hillsiderunner

Micilin, I have a similar injury I think - mine was a mixture of the inner calf (the soleus) and a bit of ankle/shin stiffness. It was never very severe (well at least not after the first week) but it is taking quite a while to banish it completely. After 6-7 weeks off I am now back introducing running again and trying to stretch a good bit.

Anyway - usually I run everything on cement (mostly between 15-30 miles a week, a bit more in the future as I start marathon training). A few months ago when I was having a niggle with my ITB, I did start doing some of my runs partly on grass (as well as backing off mileage and hills). For sure there is less impact, think that is helpful (especially going downhill). Only negative thing is that the ground is less even, so I always think you have to work a bit more, and there is definitely a bit more movement around the ankle....

I'm not an expert because I've only started doing it. I'm going to put a bit of grass/clay into my schedule, probably 1 or 2 runs where about half of it is on grass (it's hard to find decent routes that are all grass). But it will probably end up being only around 15% at most. Would love to get into a bit of trail running myself but I'm dealing with marathon training, that's going to have to do for now!

The Muppet

I do all my running on roads and footpaths, Average 30 miles a week , 5 runs . No major injuries so far touch wood . I usually have a few niggles after long (for me) runs 10 miles+ foot arch and calf's but they are always fine in a day or so, I associate them more with the distance than the surface tbh.

TFBubendorfer

Micilin Muc wrote: »

Does anyone here run solely on tarmac and pavement? How many weekly miles do you do?

I run about 80 miles most weeks, virtually all of it on roads. I've run just over 3500 miles this year so far, maybe 300 were off-road, all the others on tarmac.

In my first 2-3 years of running I got shin splints, PF, Achilles tendinitis and ITB issues. Once my legs got used to the pounding, I was fine. I've had plenty of niggles since but have not had to miss a day's running due to injury for well over 5 years.

sideswipe

I run on cycle lanes were possible......I will only stop when they refrain from coating them with a substance that gives them the colour and appearance of a track;)

Seriously though- I have been doing circa 2500 per year over the last 3/4 years exclusively on the road/footpath. I have had very few injuries (touch wood) but I have been trying to do some recoveries on grass of late just to give the joints a break from the road.

dintbo

I do some laps on grass at a local racecourse but otherwise I do all my running (40 - 50 mpw) on roads and footpaths.

Do people find much of a difference between concrete and tarmac. I've been trying to run on tarmac as often as I can recently and my legs feel better for it I think... or is it just placebo?

mloc123

I think if you cannot run on tarmac or concrete there is a bigger issue... look at your form and try to improve it. Are you a heel striker etc..?

pconn062

Grass 2 times a week normally (more in the summer), road maybe three/four times a week, track once a week. Love getting onto the grass as much as possible, I consider it to be much easier on the legs and good for building leg strength.

Netwerk Errer

It changes for me depending on the part of the training cycle I'm in. I will always try and get 40-50% of my running on grass during base-building. It helps with strength and lessens impact when I'm increasing my mileage.

Outside of base period, I run all of my speed sessions and one other run a week on grass. Running on grass has helped my IT band problems immensely. I still do have issues every now and then but they are not nearly as persistent and chronic as they used to be when I ran exclusively on the road.

Murph_D

Not sure of the percentage but I always run on the grass when it's an option, which it frequently is at least for sessions and recoveries which I often do along Clontarf seafront where there's a decent stretch of about 2 miles. With my history of lower back issues the lower impact helps. Tarmac would make up most of the rest - I try to avoid concrete as much as possible. Would be using the track too now that I've joined a club but the Irishtown track is out of action until probably spring or summer the way things are going there!

It wasnt me123

I wouldn't do the mileage most here do, between 20 and 25miles a week, but I do all my running on tarmac/cycling track/road. I try to avoid footpaths as I find running up/down for driveways/kerbs can upset my rhythm and luckily I haven't suffered any serious injuries yet

This Fat Girl Runs

I run anywhere from 15-20km per week and it's all 100% footpaths. I do foam roll when I feel my legs need it, and definitely stretch afterwards. So far I've had no problems, long may it last!