Surface matter

If you want to run regularly.You must pick your track with care

Is running your go-to guy when youneed a workout? Do you strap ona pair of sneakers and hit the roadsimply for the love of it? Then perhapsit's time to mix things up abit. Different kinds of running surfacesoffer varying benefits, and present differentkinds of running experiences.It's important to understand how yourtraining routine stands to gain fromeach of these surfaces -- and also whatto watch out for when you're trying anunfamiliar surface for the first time.Here's a guide that weighs the meritsand demerits of some common runningsurfaces:

Running on the treadmill
For most people, the treadmill is theirfirst initiation into running. It isundoubtedly convenient because itoffers varying levels of challenge to suitbeginners as well as professional athletes.It helps those who have neverexercised before to gradually build uptheir stamina. "It is a good idea to starttraining with the treadmill because itallows you to be very much in controlof your exercise," says Heath Matthews,physiotherapist with the ChampionsTrust. "Supposing you want to run 2km at a gentle pace, you can adjust yourpace and incline to achieve that." Beinga cushioned surface, the treadmill alsohas lesser impact on the knees thanrunning on a tar road. If you like varietyin your routine, the treadmill alsooffers a range of pre-set programmesthat offer different kinds of training.

Running on the beach
The beach is an excellent trainingground because it provides differentkinds of workouts.

"The wet sand that is closer to thewater is great for short runs becauseit has a relatively low impact on theknees and calves," says Rahul Verghese,founder of the running group, Runningand Living. Running on this hard, wetsurface is similar to running on grass,according to Matthews.

Running on loose sand is a whole differentball game. "Dry sand gives in soyou have to grind very hard to run onit," says Matthews. "The underfoot andthe muscles of the ankle have to worka lot harder. But you can really strainyour calf if you do too much too soon."He advises that you stick to shortsprints on loose sand, and only if you'rean athlete.

Running on the road
Although running on a tar road canmean putting some pressure on yourknees, the surface is still among themost convenient to train on. It is alsothe surface of choice for professionalrunners. "A tar road gives a little morethan concrete, which is the hardest surfaceand has a pretty high impact," saysVerghese. "In dry cities, dust gets swepton to the sides of the road. That's agood surface to run on because it providescushioning."

But it's important to pay attention tothe gradient of the road, because steepdips or inclines can put a lot of pressureon your knees. If you must run onconcrete, make sure you're wearing theright shoes. "When you run on concrete,you put the equivalent of four to fivetimes your body weight on your knees.This can have an impact on your skeletalsystem," says Verghese.

Running on grass
An even, grassy surface is ideal for runningbecause it provides the right gripand reduces impact. But watch out foruneven patches. "A regular earth trailor grass is good," says Verghese. "Butthe chances of hitting a crater and twistingyour foot are relativelyhigh."

All you need to know

Impact
Concrete has the maximum impact onyour feet and knees. So if you mustrun on it, make sure your have theright shoes. Running on dry sand canalso cause excessive strain, so runonly in short bursts.

Intensity
The best surface is a regular mud trail,just watch out for sudden depressions.Most marathon runners tend to trainon tar roads. To add intensity, you canrun on the wet sand close to thewater.

For beginners
A treadmill is the best place to start,since it has lesser impact and allowsyou to control the pace of your workoutcompletely.

Mix it up
If you're training for the marathon,run on the road 2-3 times a week.Run on harder sand in runningshoes once a week and get on thetreadmill once or twice a week,using the hill or interval training programmes.Don't run more than 4-5times a week.

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