27 Injury Prevention Tips & Tricks for Runners: Road Surfaces

Understanding the surface you will be training on will help in understanding what potential injuries could arise. Sprains/Tendinitis/Overuse injuries can be the result of increasing mileage too quickly and steep or incline ie. hills. Hills build strength, and this power, when exercised on flat terrain, translates to speed. That same kind of logic applies to doing repeats on grass; the times may be "slower," but you're working harder and building strength. Running on softer, more forgiving surfaces helps reduce impact and thus lowers your chances for injuries in the long term. Trail running is about as diverse as running can get: twists, turns, awkward foot-plants aplenty. You need to be sure your ankles and feet are used to landing in various positions.

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