Road, Trail or Treadmill: What's the Best Surface to Run On?

Road, trail or treadmill...What's the best surface to run on?

You wake up in the morning and you say to yourself:

"I need to get after it!"

Then you look at your pile of running shoes, think about what you're training for, and try to decide what the best surface to run on is for the day.

Your mind starts churning through all the data points you've stored in your noggin about running....

• Do I put on my road shoes? 
• Should I wear trail shoes?
• Do I grab my bag and head to the gym for that state-of-the-art treadmill? 

What's the best surface to run on?

It depends on...

• How you’re feeling
• Why you’re running
• What it looks like out your bedroom window

All three options are very different experiences, require different gear choices, may or may not match your running goals and overall fitness.

So how do you decide the best surface to run on?

Here's what you need to know....

If you're trying to pick the best surface to run on, but you're torn between road, trail, and the treadmill, you need to make a decision.

After all, the longer you spend trying to decide, the less time you'll have for running.

Here's a simple way to pick the best surface to run on, ask yourself these TWO questions:

1. What races are on your calendar? 
2. What should you be training for?

Answering these two questions honestly can help you choose the best surface to run on and potentially save you from a miserable experience, injury, or DNF. 

Here's another way to think about this...

• If you’re a runner get up and go for a run. 
• A cyclist should hop on a bike and put in the miles. 
• A swimmer should swim. 

It may sound very obvious, but you would not believe how confusing this is to most.

Don’t get me wrong, strength training "for example" is very important regardless of the sport you’re competing in.

But, I know too many folks who train like they’re professional bodybuilders, yet they don’t put in the miles before a big race. 

(Don't do this, It's a race-day recipe for disaster.)

You'll pick the best surface to run on based on your running goals and race calendar.

Here's how to choose: Road, Trail or Treadmill...

When it comes to outdoor running, the road is the most popular.

Why? For most of us, when you walk out the front door you can see the road. You can’t beat how accessible it is. 

Lace up your running shoes, walk outside and go.

Is it the best surface to run on? That still depends on your goals.

Traffic

No matter where or when you run, make sure you are visible to the drivers and are aware of your surroundings.

Weather

Once you decide on the road, think about the weather...

• What season is it? 
• Summer, fall, winter, or spring? 

Most runners have a preference. If you are a fair-weather runner, you will tap out at the first glance of bad weather. That said, the hardcore crowd enjoys a little adversity while putting in the mileage.

Time of day

What time of day is it again? There are obvious advantages of running in the daytime, but a ton of fun can be had with a headlamp and quiet of the nighttime.

If you live in the city, you have the advantage of street lights and sidewalks. The peace and quiet of running on a country dirt road is something special for sure.

Group runs

If you are the type of runner that prefers the companionship of a group run, there tend to be more street-run clubs and groups than trails.

Safety

Safety is always a concern when you lace up and hit the road. 

• Make sure you can be seen by cars on the road. 
• Wear bright clothing and reflective gear at night. 
• You have to remember that cars own the road and you are just a visitor.

Injury-prevention

Your overall health and fitness level have to be considered. 

Road running is fantastic, but it can do a number on the joints if you’re not used to the pounding. Start with a mile and work your way up to that marathon goal. 

Trail running can have very diverse terrain! Corn maze, middle of the woods, or the dessert? Lots to chose from.

Trail running is very different compared to the road. Some say it's a totally different sport!

The first thing you notice is you feel like you’re on an adventure and not just a run. Even park trails have a little of that ‘what-is-around-this-next-turn’ excitement with every step.

If you decide the trail is the best surface to run on, here's what you need to know...

Watch your step

Assess your terrain and adjust constantly. This is not pavement. Even local park trails have obstacles along the way.

Roots, rocks, and tree branches will be your constant adversary. Lift your legs when you run on the trail.

You may get away with the runner's hip swing when you’re on the road, but not in the great outdoors. Slow down a little if you’re on a new trail. There are bridges, rivers, and random holes in the ground. Enjoy the journey!

Anticipate elevation

Let me tell you about the ups and downs of elevation running. Both have their own challenges, but are part of trail running.

You would think that down is way easier than up and you would be right and wrong.

Going up will test your cardio and strength, but going down will make your knees buckle after a few hard miles in the rearview mirror if you're not prepared. Been there, done that?

Welcome walking

The not-so-hidden secret benefit to trail running is…

You don't have to run the whole time, especially if there's a lot of elevation.

Most trail runners walk the steep uphills, even though some don’t admit it.

Take it easy

In spite of the challenges, trail running is easier on your body. The sand, gravel, and dirt of a mountain trail do provide some padding. 

If you have bad knees, give your favorite trail a try after a road run, and you will notice the difference in how you feel after a 5k on the road.

A different kind of safety

Being safe on the trail is a little different than the road. You don’t have the benefit of being around civilization.

In addition to the terrain, you need to expect to be alone at some point along the trail.

If you fall and get hurt there may not be anyone to help. Bring a cell phone or smartwatch just in case you get in a bad spot by your lonesome.

Build strength

The physical benefits of trail running can be amazing for your physique. Unlike running on a flat road, most trails will get you to use muscles that you don’t typically use on flat land due to the uneven terrain.

Think about how you feel after that quick hill sprint. Now picture doing it 20 more times!

Mindfulness

The mental benefits of trail running can’t be ignored either. 

Most trail runners get into a Zen state that is comparable to meditation. 

You are so focused on the path ahead that you can’t be bothered by the trials and tribulations of everyday life! You have to get out there to truly understand. 

Still trying to figure out what the best surface to run on is?

If you're like most runners, your first two picks will be road or trail.

But what about the treadmill...aka dreadmill?

It’s not the most fun form of running, but you can do real work on a treadmill.

Here's a few reasons treadmill running might make sense for you:

Get in the miles

Let’s face it, sometimes you run just to get in the miles. A treadmill is a fantastic tool to do exactly that.

I know plenty of runners who put in thousands of miles a year on a treadmill.

They do it for mainly for one reason: it is a fantastic way to burn calories and keep your legs strong.

Interactive experience

They can be a lot of fun with all of the different options that exist today. Many treadmills offer an interactive experience.

You could have your traditional treadmill that is just you running and staring at the wall or a window in front of you. Or, a lot of runners take advantage of the higher-end treadmills with touchscreens.

Think of it as a destination run! You can pick from many different trails and roads from around the world. This is a great way to make every run on the tread new and exciting.

Virtual coaching

Many treadmills have virtual coaches that can plan out your training goals and keep you motivated.

Some are so high-tech, the look and feel of the virtual instructor is pretty similar to being in the room with a real person.

They can be a bit pricey though, so go down to your local gym and see if you can try one on for size.

Outside isn't an option

Let us not forget the obvious reasons to hop on a treadmill and start that run to nowhere. 

When the weather is not cooperating, you've got young kids at home, or some other reason, you can still get a workout in.

You won’t have to miss a day on that rigid training schedule when the clock is ticking down to the day of your first marathon. 

Or, they are perfect if you’re traveling for work since most hotels will have a treadmill. Ideal if you don’t have the time to figure out the best running route in an unfamiliar city. 

Bootcamp fun

Bootcamp-style gyms also include treadmill running as part of your workout regimen. Orange Theory Fitness is a good example of a gym that really does a great job of mixing in running on a treadmill with rowing and strength training. 

Whether it’s on the road, on the trail, or on the treadmill, at the end of the day, getting that run in is the most important thing.

Embrace the pros of each, lace up shoes fit for the adventure, and remember that—depending on where life takes you—you can always get your run on. Don’t get hung up on how you get it done. Just get it done!