Category Archives: Running

Running Surfaces and Running Shoes

The following guest post was written by a fellow blogger, Gary Hamilton. Gary discusses the different running surfaces we face and the pros and cons of each.   (Believe me, there is a big difference!  As I run with a bit of Achilles tendonitis, I can feel the difference between packed dirt, asphalt, cement and pavers.  You can read all about it by clicking here.)

Gary also writes about the different types of running shoes that are out there, and which are the best for each type of running surface, so with out further ado, let’s look at:

Pros and Cons of Running Surfaces and Running Shoes

As more people seek to improve their health and fitness levels, many decide to make their path to wellness one on which they run to achieve their goals. Running may not be suitable for everyone, but for those whose health permits, there are important aspects to keep in mind for a safe and optimal run.

Different Types of Running Surfaces

Just as there are many different types of runners, along with styles of and reasons for running, so there are different types of surfaces to run on: grass, roads, sand, snow, track, trails, and treadmill. Journalist and former triathlete Kelly O’Mara reported advice from various professionals working in the fields of fitness, exercise physiology, and muscle and exercise research, who emphasized that runners should vary their running surfaces, but also be aware of the following conditions when considering those surfaces:

Compliance vs. Stiffness. Surfaces with compliance, such as tracks composed of synthetic materials, “give” a bit with each step and provide less trauma on the joints than stiffer surfaces, such as asphalt or concrete.

Damping properties. Surfaces, such as sand, thick grass, or dirt, have damping properties, which means they dissipate energy, and place more strain on the knee and calf.

Traction. Important for any surface, but runners can quickly lose traction on wet grass, loose gravel, packed snow, and ice.

Unevenness. Trails typically provide uneven surfaces, which can often cause runners to trip and twist or sprain ankles, and sustain other injuries upon falling.

As Marc Bloom and Steve Smythe reported for Runner’s World, each running surface has its benefits or drawbacks, pros and cons, to consider; these are listed alphabetically for convenience, not in order of importance or preference.

Grass: The close-cropped grass of golf courses, football fields, parks, and even sheep pastures offers a natural running surface.

  • Pros: Less strain and less impact, but more of a work-out on the muscles.
  • Cons: Potential for uneven and/or wet surfaces, tripping, and injuries.

Roads: Most roads are composed of either asphalt or concrete, while some are packed dirt. Each type has its own pros and cons.

Asphalt: Typically a blend of crushed rock, gravel, and tar, asphalt is slightly softer than concrete.

    • Pros: Predictable even surface, ease of measuring distances, and facilitation of maintaining an even pace.
    • Cons: Causes more strain on the body, potential for tripping or falling due to rises or arches, and potholes, and must avoid traffic and pedestrians.

Concrete: Typically composed of cement and crushed rock, concrete is the hardest surface.

    • Pros: Flatness and accessibility.
    • Cons: Hard surface is more apt to cause injuries and impact strain, and must avoid vehicles and pedestrians.

Dirt: Packed dirt of roads, tracks, or trails is easily accessible.

  • Pros: Accessibility and soft- to medium-packed dirt reduces strain or impact injuries.
  • Cons: Can become uneven and muddy, increasing the chances for injuries.

Sand: Most often associated with running on beaches, sand as running shoes 2a running surface provides quite a workout.

  • Pros: One of the few times it’s OK to run barefoot; provides resistance and strength training in varying degrees, depending on the type of sand the runner chooses to run on: the soft, squishy sand further up on the beach or in the dunes, or the harder, packed sand near the water’s edge.
  • Cons: Potential for blisters if running barefoot; soft sand may cause Achilles tendon or ankle injuries, while packed sand at the water’s edge is uneven and causes stress on the body at different points.

Snow: Those who live in cold regions that receive snow over the winter often still enjoy running outside on moderate temperature days when frostbite or other cold weather risks are not as severe.

  • Pros: Forces a slower, recovery pace of running.
  • Cons: The ever-present danger of ice that may be hiding under the snow, or the packed snow itself can be very slippery.

Track: Some older tracks are composed of cinders, while newer ones have synthetic materials.

Cinder tracks:

    • Pros: Even, measured surface.
    • Cons: Not weather-proof, as cinders react to the elements in different ways, and loose cinders can cause slipping and falling.

Synthetic tracks:

    • Pros: Compliance or “give” on impact, and easily timed, measured surface.
    • Con: Long runs become tedious and long curves on tracks provoke more strain on joints.

Trails: Even trails are different; some are packed dirt, while others wind through woodlands.

running shoes post1

Packed dirt: 

    • Pros: Soft to medium-packed dirt reduces strain or impact injuries.
    • Cons: Packed dirt can become uneven and muddy, increasing the chances for injuries.


    • Pros: Soft peat is easy on joints, usually level, and scenic.
    • Cons: Tree roots can cause tripping and injuries; peat and moss can become slippery.

Treadmill: A treadmill is the best option when weather doesn’t permit outdoor runs, or for those who live in areas without suitable outdoor running surface options.

  • Additional pros: Even surface, no obstacles, easy on the legs, and run at desired pace.
  • Cons: Tedious, causes profuse sweating, getting off pace may cause slipping or falling off the treadmill, and added expense of gym membership or purchasing one for home use.

Different Types of Running Shoes

It’s not advisable to do a lot of prolonged running on bare feet. To avoid injury, it’s best to wear good, high quality running shoes. There are different types of shoes, suitable for different running surfaces and for different types of runners.

MacKenzie Lobby reported for The Active Times on the 25 best running shoes for 2013 in the categories of “barefoot/minimalist, lightweight, neutral, stability and motion control shoes for road and the trail.” Shoe categories, types of runners and surfaces, and features depending on brand are included as follows:

Barefoot/minimalist: For those who enjoy natural surfaces. Features: injection-blown rubber platform; low-to-ground with zero drop from heel to toe; lightweight and flexible; reflective for nighttime running; enough cushion to prevent abrasions.

Lightweight: For those who enjoy roads and technical trails, and prefer something between barefoot and traditional shoe. Features: zero-drop platform; rocker-shape outsole for easy toe-off; lightweight and durable; cushioning; asymmetrical uppers; breathable; fast-drying.

Neutral: For those who enjoy aggressive trails in any weather. Features: foam midsole; aggressive outer sole; zero-drop with wider toe box; multi-directional treads; expansion pods for contraction and expansion.

Stability: For those who enjoy long-distance trail or road running. Features: 8mm drop; well-cushioned; dual density outer sole; triple density insole for arch support; water-proof upper membrane; gel-cushioning system.

Motion control: For those who enjoy road, track, or trail running, but have foot or leg issues and need more support. Features: dual-density foam; 12mm drop; supportive but flexible; crash pad underfoot.

Running Enthusiasts Unite

Some runners enjoy the solitary run, but others enjoy running with one or more individuals. Some running is intended purely for the health and fitness of the individual runner, while other organized running events–such as marathons–are intended to challenge groups of runners to compete with others for prizes, to raise money for charities or causes, or for the prestige of being able to say, “I completed the ______ Marathon.” One thing is certain, running enthusiasts are passionate about their choice of fitness activity and often run in spite of odds or weather conditions with a commitment that rivals the purported U.S. Postal Service creed!

Gary Hamilton is president and founder of InteliChart, a health IT company that aims to connect healthcare organizations, providers, patients, and their communities through integrated solutions like Intelichart’s healthcare integration engine.


Crazy New England Weather

True to form, New England weather is insane.  Over the weekend (Memorial Day Weekend that is), the weather was March-like.  Low 50’s, rainy and very, very windy.  As a matter of fact in Northern Vermont and NH it actually snowed several inches!  Killington reopened for a few diehards.  I turned my heat back on.

But that was over the weekend.  Today. Thursday, it is 87 degrees!  …  And, I thought it would be a good day for a run.

I haven’t been running for 2 weeks as I was resting a very sore Achilles tendon.  So the long rest period, combined with the outrageous heat made for a very, very difficult 3 miles!  (if it even was 3 miles, it felt like 8!)

I have a funny feeling that the air conditioner will be going on tonight!

Don’t Anticipate Failure

I really wasn’t looking forward to this morning’s 12 mile run, but with the half marathon 2 weeks away, it was necessary.  Last week’s 10 mile run was tough!   It was cold and very windy and the last mile or two felt awful.  I don’t think I  had fully recovered (mentally at least)  from last week’s run and this week we planned on running 12 miles of the half marathon course, and again the weather was chilly–37 degrees!  As I said, I wasn’t looking forward to it.

But, my horoscope (Pisces) this morning read:

Don’t anticipate failure before you even give something the old college try.  You have as much chance of winning as you do of losing.  Focus on the former, not the latter.

WOW!  So I laced up my shoes (several times to get them just right), and headed out the door to meet my running buddies.

All in all, it was a good run!

How Not to Train for a Half Marathon!

So now I find myself training for a spring half marathon.   Not the brightest idea as typically I take the winter off from running in favor of yoga and weight training.  (I’ve come to realize that I can’t fit in yoga, weight training and running  all at the same time, but that’s a topic for another day!)

Anyway one of my running buddies suggested that we sign up for the Wallis Sands Half Marathon on April 28.

wallis sands

At the time we had 9 weeks to train, so I figured why not?  Well let’s see why not…3 snowstorms, a terrible head cold and cold raw late winter/early spring weather in New Hampshire!

But, always one to succumb to peer pressure.  I decided to give it a try.  I ended up starting training a week late (due to one of those snowstorms), and then I missed a week of training (due to the head cold).  I have however kept up with my long runs — 7, 8 , 9 and this weekend will be 10.

This week has actually gone well, I managed to get in two 5 mile runs during the week so I will have accomplished 20 miles for the week.  Now if I can keep it going for a few more weeks I might actually be able to do this half marathon–perhaps not do it well, but at least finish it in around 2 hours, and not  hurt myself!

Oh yeah, the main reason I agreed to do it — you are going to love this…  The asics nimbusrunning shoes I’ve been buying for the past several years, Asics Nimbus 14 are FINALLY coming out with new colors this Spring.  As my current pair is fairly new, I figured the half marathon training would help to wear them out so I could justify the new pair!!!  Check these out!!

A Great Pyramid Workout

It felt good to get back into the gym today!  I was inspired by a blog post I came across. I saw this great pyramid workout on Trim Down, Tighten Up.   The graphic really gets the point across so I’m borrowing it to show you here.

30-minute-pyramid-run I gave it a try on the treadmill tonight.  Wow it was tough!

The paces were good for me, as I train at about a 9 min/mile pace,  but if this doesn’t work for you, I would recommend doing the 3 minute set at a your tempo pace or about 1 minute per mile faster than your training pace.

Another modification I might suggest is after the pinnacle of 1 min at 8 mph, go back to the beginning run 5 min at 6 mph and work back up.  This allows for a bit of recovery time between sets.





Fun with Interval Training

I’m beginning to like interval training on the treadmill, go figure!

My latest workout was:

6 minute warm up at a 10.5 min per mile pace (about 1.5 min/mile slower than my training pace).  I was only planning on warming up for 5 minutes, but since I was just about at 1/2 a mile, I went another minute to make it an even half mile.

Intervals:  I intended to do 4 sets of the following:

  • 1 min at an 8 minute per mile pace (7.5 mph)
  • 1 min recovery at 9 min/mile (6.6 mph)
  • 1 min at 7 1/2 min/mile (8 mph)
  • 1 min at 9.5 min/mile (6.3)

I say intended because in the second set, I forgot the first recovery minute so I ended up doing:

  • 1 min at an 8 minute per mile pace (7.5 mph)
  • 1 min at 7 1/2 min/mile (8 mph)
  • 2 mins at 9.5 min/mile (6.3)

I then followed that up with another 4 minutes following set 1 and then another of set 2.  A total of 16 minutes of speed work, followed by 3 minutes to cool down.

It is amazing how quickly the time goes by on the treadmill when you play little games with yourself!  When you only focus on getting through one minute at a time, rather than a 20 minute chunk of time, the time goes much faster and the workout is much more enjoyable.  Hmmm, I think there is a life lesson in here too!




End Treadmill Boredom!

As I mentioned earlier, I find running on the treadmill tedious, but given the girl on treadmillweather, I have decided to make it interesting by doing interval workouts.  Basically intervals are short bursts of speed followed by a little longer recovery. Coming up with a new pattern makes each workout fresh and interesting.  The key is to make sure that the recovery sets are slower than a typical training run.

Yesterday I decided to take one of the track intervals to the treadmill.  My comfortable training pace is about 9-9 1/2 minute miles (or 6.6-6.3 mph on the treadmill).  What I did was increase the distance of my speed intervals from 1/4 to 1/2 to 3/4 miles, (while decreasing the speed slightly), and then decrease the distance back down  with rest intervals in between:

  • 10 minutes warmup at 6.3 mph (9:30 min pace)
  • 1/4 mile (400 meters) at 7.5 mph (8 min. pace)
    • 1/4 mile recovery at 6 mph (10 min pace)
  • 1/2 mile at 7 mph (8 1/2 min pace)
    • 1/4 mile recovery at 6 mph
  • 3/4 mile at 6.6 (9 min pace)
    • 1/4 mile recovery at 6
  • 1/2 mile at 7 mph (8 1/2 min pace)
    • 1/4 mile recovery at 6 mph
  • 1/4 mile (400 meters) at 7.5 mph (8 min pace)
    • 1/4 mile recovery at 6 mph (10 min pace)
  • 5 minutes cool down working from 6-5 mph (10-12 min pace)

WOW, this workout kept me looking at the distance, not the time and I was shocked to see that I had spent 40 minutes on the treadmill!

And when I added up the distance I had gone over 4 miles, with 2 1/4 of them being at a faster pace than my typical training pace.

I recommend trying an interval workout, even if you are a walker.  The theory is the same, if you walk at 3 mph, make your intervals 3.5 and your rests 2.5.

Or you can change the incline.  Use 0 as you rest and have your intervals on 1% or 2%.  You can play around with your own patterns, just remember to make the rest intervals slower than your comfortable pace.

Have fun and let me know how you do!