I have the option of running on pavements, on a gravel path or on grass (a greensward, so not lawn quality). Is there a preference? Have done only pavements so far. I suppose I am considering physical damage here, temporary or permanent.
Just completed W3R2 so startimg to move up a gear.
Would appreciate any tips. Thanks
Rob
Running does put some impact through the legs, and so several factors do come in to play. Grass gives less shock (normally, but frozen grass may not) than pavements for sure, and gravel path would be somewhere between the two. Grass does tend to take more energy to run on though... which isn’t necessarily a bad thing.
Regular running shoes will also lessen the impact, though minimalist (barefoot) ones will not make any significant difference, for the best shoes, you need to have gait analysis at a specialist running store. The store will take into account any injury history/weaknesses. You can also lessen impact with your running form and pace. Keeping the feet landing under your body and flat will help a lot, as does slowing down, feet don’t have to be lifted high and not landing them from much height will also help. Have a look at this m.youtube.com/results?searc...
There’s also strengthening work that can be done. runnersworld.com/uk/health/...
runnersworld.com/uk/health/...
Hope this all helps
Many thanks for your response, which is helpful.
As I say I have done all so far on the pavement, so thinking it might be best to stick to that when embarking in W4 next week, and perhaps trying one of the other surfaces for R2 or R3, weather permitting.
That sounds sensible... if you’re going to feel the energy difference on grass then having run that duration once or twice already will no doubt make it easier... difficult to assess otherwise as the plan does push to the limit of growing fitness for a lot of us, you may have more in the tank going into a week, or you may not.
Rob, I'd definitely be choosing the gravel path - softer than pavement and less energy sapping than grass. In fact, for urban running, if I can safely run on a the tarmac road instead of the pavement, I will - tarmac is softer than paving. There'll be NO issue with you changing to gravel at this stage. You'll be fine.
This guide to the plan is essential reading healthunlocked.com/couchto5...
To keep impact minimal slow down, avoid heelstriking, keep footfall under your body, not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.
Enjoy your journey.
I started off running on grass but when I got to the longer runs I switched to a pavement route because my normal was too wet and muddy. I found it so much easier running on pavements/roads, but only if i deliberately kept the pace slow. I still prefer running on grass because it is a traffic free route and beautiful surroundings. I find the pavement/road route has less visual distractions and I tend to think more about my legs/breathing rather than enjoy the run
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