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Not all shoes are created equal, so talk to your local rebel footwear specialists about the surfaces you intend to run on.
Running on different surfaces can affect your running technique, impact different joints and muscles than what you're used to, as well as shake-up your recovery.
If you're used to running on asphalt, a beach run on soft sand is going to be far more taxing on your calves and you'll feel out of puff sooner than what you would normally. Below, we take a look at the different types of surfaces, how they impact your running, and the type of shoes you should wear.
Grass
It's soft, and absorbs more of the impact as your feet connect with the ground, so grass is gentler on your joints. Large parks or school fields are ideal places to run on grass, as long as you don't mind the mundane sights that often go hand in hand running in a confined space.
Don't be tempted to run barefoot, as the soles of your feet don't provide the necessary cushioning. Besides you never know what you might stand on – a patch of prickles, sticks, or lone stones (which BTW really hurt).
All-weather track
Designed for all weather, the artificial running tracks have a rubbery feel underfoot. Traditionally they were made from gravel or sand, while there are still many like these still around, the newer tracks are made from latex or rubber.
They are the ideal surface for fast running, particularly as there are no surprises with uneven terrain, but unless you have a running buddy to spur you on or a great playlist, it can be quite boring attempting long distances. Specially designed track and field shoes with spikes will provide your feet with the support you need.
Off-road/Cross Country
Despite the pitfalls of uneven terrain, being slippery underfoot when wet, rocks, branches, and hidden tree roots which may send you sprawling and the potential to get lost, cross country is the most exciting type of running surface. You never know what's around the next corner.
Trails are often sandy with leaves, but there's far less impact on your joints than on-road running. Ensure you have good shoes with traction and laces that don't come undone. Make sure you're prepared just in case you get lost or hurt and become unable to walk or run back to civilisation.
Asphalt
Footpaths and road surfaces are often made from asphalt, a mixture of pitch with sand and gravel. While it's a little more yielding than concrete footpaths and less slippery, you want to be sure that you have running shoes with cushioning to absorb some of the impact.
It's a great surface for running long distances. Be sure to wear reflective gear, so you stand out like a lit-up Christmas tree, especially if you are running at dawn or dusk
Sand
You may want to re-enact the opening credits of Baywatch, but running on sand is way more difficult than it looks.
Long-distance beach running impacts heavily on your knees, quads, feet, and ankles, particularly if you are running in soft sand. The sea breeze and sand between your toes is very therapeutic, so if you're used to running barefoot on sand then do so, otherwise, it might be a good idea to wear running shoes.
If you must run, wait until the tide is out for a firm running surface and keep your distance short.
Concrete
Running on concrete can be hard on your joints. It's said to be 10 times harder than asphalt. Therefore it is crucial to have good shoes with good cushioning. Forget opting for a light shoe, go for more cushioning as it saves your energy by decreasing the amount of effort required by your muscles on impact and take off.
Not all shoes are created equal, so check out our guide on How to Choose the Right Type of Running Shoes or talk to a rebel footwear specialist about the surfaces you intend to run on.
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