The surface itself is low impact
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Quick response and well-designed adjustments must be made to maintain the same pace and level of effort during the run, resulting in increased leg strength
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In fact, the impact force of the cement road makes the elastic energy return to the leg uncontrollable, thus counteracting the positive rebound
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Wide roadways filled with cinders are usually flat and free of obstacles, while narrow single person paths are usually suitable for advanced runners eager for agile routes
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If Achilles tendon injury is easy to occur, please avoid barefoot walking, and it is best to run on the dense sand at the edge of the water
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This helps to accelerate development and improve efficiency on cement roads
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Take this opportunity to learn how to open a new chapter
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Prolonged ground contact leads to more energy consumption and less recycling
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The flexible surface leads to longer ground contact time, which is directly related to the slower alternate support, thus reducing the ground coverage and speed
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Deep sand exercise can provide solid resistance exercise for leg muscles (especially the lower leg), and has little effect on joints
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More muscle means more oxygen, which is why cross-country running is more difficult on the cardiovascular system than other surfaces
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The body tries to “cushion the blow” by slowing down the landing phase
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The flexibility or “flexibility” of the surface determines the speed of energy transfer between the foot and the ground
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The pure nature of normal trails requires runners to quickly adapt to rocks, roots, water, sharp turns, unexpected creatures, and fallen trees / branches
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Sand running is bound to bring exercise fatigue, but it’s best to run short distances
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Treadmill belt compliance may vary greatly between company models, but in short, it provides a good surface for lower impact running and injury recovery
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The demand of the surface depends on the technicality of the path
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Remember that a runner’s leg is also a spring and must be adjusted for the flexibility of the terrain
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If the turf is properly maintained and the ground level, some adventurous athletes will choose barefoot running to increase ankle strength
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The body needs to absorb the vibration of the ground and reverberate through the tendons and muscles through elasticity, allowing for the required upward thrust, just like in a spring-loaded leg
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Runners with weak ankles should be very careful when training on the grass and gradually incorporate it into their weekly plan
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Most runners are naturally habitual animals, walking at the same time of the day, at the same speed, with the same shoes and the same route
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For the sake of your joints, it’s best to reduce movement on the sidewalk where possible
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Plastic track ∨ plastic track is very popular in the world of University and professional indoor track and field
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Snow can be slippery and often accompanied by icy roads, so it’s not suitable for novice runners
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By making the support phase short (when a foot is in contact with the ground) and “actively” pushing away, the energy required for a big step of leg swing can be optimized (Bosch & klopp, 2005)
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Due to the assistance of the running belt during the ground contact (standing) phase when the runner strides, a specific speed can be achieved with less propulsion and impact than running on any other surface (Hong et al., 2012)
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Run equally in both directions to avoid muscle imbalance or just find a flat beach
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Turf is a good training tool for athletes who want to strengthen their legs while keeping the risk of injury low
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This is necessary to obtain the best foot duration to speed up production and the lowest cost of oxygen demand
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Before comparing the terrain, it is important to consider some factors related to the response of the human body to the ground
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The bone and joint of sheep walking on concrete were studied for more than two years
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It was found that the thickening of subchondral bone plate and bone cortex resulted in the decrease of bone elasticity and poor shock absorption effect (feehery, 1986)
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Treadmill ∨ treadmill is always the first choice of safe and controlled operation for beginners
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However, adverse weather may lead to danger; precautions should be taken after avoiding late autumn or winter storms, in which case leaves and snow may cover up hidden holes and rock / tree roots
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A four mile loop around town
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Clinically, this is typical of premature osteoarthritis or “wear out” arthritis
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Reactive muscles basically recover energy between different stages according to muscle elasticity, and ultimately save energy consumption of athletes in the long run
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Leaf cross country running is a huge challenge, it provides a variety of terrain and scenery to break the monotonous journey
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It is said that it has the best rigidity and can produce the maximum energy feedback to achieve the peak speed
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It is well known that running affects the musculoskeletal system
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Habitual creatures can tell you the different feelings of every pothole or shrub, living on concrete roads and sidewalks
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Taking all factors into account, the various surface substitutes available provide a reference for any improvement strategy that runners may seek.
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Harder surfaces return energy faster, allowing athletes to touch the ground more quickly
You will use the terrain to run more scientifically from the perspective of biomechanics
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In other words, hard ground can be regarded as hard spring and soft ground as loose spring
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A study found that when running on a treadmill, the plantar force on the foot is the lowest, which is a measure of the risk of injury (Hong, Wang, Li and Zhou, 2012)
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When the muscle is busy absorbing the impact of the impact, the cement road will quickly return the elastic energy to the leg, so that the impacted muscle is not ready to accept it
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In the most literal sense, the body “hits” the ground with four to five times the weight of each step, and approximately 180 times per minute (McMahon & Greene, 1979)
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Cross country running uses various horizontal and inclined movements to achieve ideal foot placement, which means that it needs to absorb more stabilizer muscles than straight-line running, thus delaying the onset of thigh muscle fatigue (farango, 2009)
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Weight, body shape, and running contact surfaces all play a role in how much impact they actually have
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It has been found that rigidity is two to four times the rigidity of a runner’s leg and produces the maximum elastic energy (feehery, 1986)
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The leg not only acts as a natural built-in spring, but also the ground itself
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This “braking” action results in longer ground contact time and slower speed
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Only a slight “cushioning” on the surface requires the legs to redouble their efforts to achieve the same effect as on the road, although they will not be impacted
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However, the concrete road is actually so dense that it weakens the leg’s ability to obtain vertical forces from its return
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When we analyze the various surfaces, this should help us to understand that the surface that looks the hardest on the cement road will provide the most stable platform for pushing down, and therefore allow the maximum speed
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Sand and snow ∨ it has been found that the contact time and step length of the ground increase with very soft surfaces (such as sand or snow), thus reducing the speed of runners (McMahon & Greene, 1979)
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Grass ∨ found that the surface of turf is comparable to that of cement, and it returns to elastic performance in the form of vertical propulsion (feehery, 1986)
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The slope of sand dunes, especially near water, should also be considered
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