Mix running surfaces for varied stress patterns

What to Do

Alternate between different surfaces — road, treadmill, trail, and track — rather than running exclusively on one. Each surface loads your body differently, which helps prevent overuse of specific structures.

Why It Works

Treadmills absorb 10-20% more impact than road and offer controlled conditions. Trails engage more stabilizer muscles and provide lower impact than pavement. Tracks offer measured distances on a softer surface. Running on only one surface concentrates stress on the same tissues in the same way, increasing overuse injury risk.

Tips

• Road running is most accessible but hardest on joints
• Trails reduce impact but increase ankle sprain risk — watch your footing
• If using a treadmill, set it to 1% incline to simulate outdoor effort
• Track running: alternate direction to avoid one-sided strain from constant left turns