Is running on tarmac bad for your knees?
Ethan O'Reilly
2025-07-25 05:47:33
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Common knowledge dictates that dirt and grass are better than asphalt, which is better than concrete. The idea behind the hierarchy is harder surfaces result in greater impact forces exerted on the body—including your knees—with each step, which could lead to immediate or overuse injuries. But while there’s good evidence that running on harder surfaces increases the impact force when your foot hits the ground, there’s not much evidence that it leads to injury any more than running on softer surfaces. Compared to running on a sandy soft surface, running on asphalt actually decreased the risk of tendinopathy. Other studies, like this one published in the British Journal of Sports Medicine, found no correlation at all between running surface and injury rate. When it comes to injury, researchers currently believe no single surface is better than another. Concrete, for instance, is hard, but it’s typically consistent. Asphalt roads often are cambered for drainage, while the unpredictability of many grass and dirt surfaces can cause instant injuries. Your best bet for avoiding injuries, experts say: mix it up. Incorporate a variety of surfaces into your training, including grass, dirt, asphalt, concrete, and tracks.
Serena Waelchi
2025-07-18 20:00:25
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Running on softer surfaces like grass or trails can reduce the impact on the knee joint compared to concrete or asphalt. Research suggests that alternating running surfaces can help minimise wear and tear on the joints. However, runners’ knees can be affected by overtraining, poorly selected footwear, or running on hard surfaces without adequate recovery. The concern that running leads to long-term joint damage is largely a myth. Running regularly maintains healthy muscles and tendons around the knee. It also helps maintain a healthy weight, reducing the strain on joints. Contrary to popular belief, running can improve joint health rather than harm it. Regular running improves joint strength by stimulating cartilage growth and increasing synovial fluid production. Running, along with a customised strength and conditioning programme, can strengthen the knee and hip joints, which lowers the risk of injuries.
Meta Purdy
2025-07-12 19:22:30
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Running on hard surfaces can sometimes lead to more stress and result in injuries like inflation in the achilles tendon, shin splints and stress fractures in the small bones of the foot or ankle. Asphalt puts some strain on the body as it doesn’t absorb all of the shock that travels through a runner’s body. Concrete is the least forgiving of running surfaces, according to Timothy Noakes, author of “Lore of Running.” When running on concrete, the ground doesn’t absorb any of the shock that travels through a runner’s feet, knees, hips and lower back. This can lead to an increased injury risk. Concrete should typically be avoided when possible. Running on soft surfaces can lead to injuries, such as a twisted ankle or knee, due to the irregularities of the ground and the runner attempting to compensate for them. Grass will still cause a 25 percent greater shock to the body than running on asphalt, according to a study in “Human Movement Science.” The long curves on a track can put ankles, legs, knees and hips under more stress.
Reuben Mraz
2025-06-29 06:37:31
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Frequently running on hard surfaces like pavement can cause injury and pain. However, some of the best long-distance runners avoid training on hard surfaces, as frequent pavement running can lead to injury over time. Running on all surfaces generates a significant amount of force. For instance, each heel strike can produce 3-4 times the runner’s body weight. However, since concrete or asphalt is the hardest, these surfaces create the maximum force. This force can significantly impact bones, tendons, and joints and may increase the chances of injury. Knee pain, for instance, is a common side effect of long-distance running. The pressure applied by the knee can lead to soreness and tendon injuries in the knee and foot. Meniscus tears and tendon pain are also common. Most injuries happen not from the surface but from poor running mechanics and overtraining.
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