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| Kilian Jornet, during his winning run at 08 UTMB (Photo credit: Wikipedia) |
Runners are always looking for something to make their somewhat lonely and tedious sport a bit more interesting and challenging. One of the options that they exercise is trail running. Many runners believe that the softer footing is better for the health of feet and ankles and in some circumstances it is. But the looser terrain and frequent obstacles can pose a trip and fall or
sprain injury hazard if you lose focus for so much as one moment. Another thing that trail runners need to be concerned with is the rise in the terrain. There is some question as to how steep the angle is before it has an adverse effect on the Achilles tendon. The selection of a surface to run on may be more of a choice based on what type of pain, if any, that you are dealing with. Whereas running on the street provides a flat level surface, it is somewhat hard. However, studies show that our bodies are somewhat adaptive. The softer terrain of trail running may have its own appeal, at first thought, but there are masked dangers like stumps, rocks, holes and an uneven path under foot. Roadways are equally hazard strewn, but you are closer to help if need be, or help is closer to you.
If you are weighing your options, remember there are other suitable surfaces that offer you a safe and pleasant experience. These alternatives may include:
- Grass
- Dirt roads
- Athletic tracks
- Treadmills
- Sand
A park like setting and a run on the grass provides an appealing alternative. The grass provides spring underfoot and will definitely lessen the impact forces. You will have to contend with other people, bicycles, dogs on leashes, holes in the grass and possibly debris. Dirt roads are softer than concrete or asphalt and provide good stability for the feet and ankles. Athletic tracks with their extruded rubber or other synthetic surfaces may be the perfect blend between soft and sturdy, but it would do nothing to alleviate boredom, and could possibly cause an overuse problem such as
iliotibial band syndrome which causes pain in the outer knee. Treadmills provide yet another opportunity, but most runners would prefer the outdoors. If you are running on a treadmill, to optimize your workout, adjust it to an incline. There is no scenery on a treadmill, so tedium may set in, but it is an option, especially for cold or rainy stretches. Sand on the beach is one more possibility. No prettier or more enjoyable than a run there. If you are new to running on sand, you might want to condition first by staying on the firmer wet sand.
Options presented here should help you to make a decision. Our best advice is...mixing it up. If an injury does occur, you are lucky to have
Dr. Boucher at your toe tips. She provides a full range of podiatric services, with a little compassion and humor thrown in for good measure. Call her at (203)238-3668 and let her heal your feet.
References:http://www.fitsugar.com/What-Iliotibial-Band-Why-Does-Cause-Me-Pain-69008http://voices.yahoo.com/pros-cons-trail-running-7004092.html
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