"You don't need much to go jogging": just put on your shoes and run! But what's the best surface for healthy, successful training and exercise?
Running is a popular sport. According to the Swiss Federal Office of Sport, almost a quarter of the Swiss population jog. Most run to stay fit and healthy. Others are doing specific preparation for a race. The choice of surface is particularly important for competitive runners, as they have to do enough training on the same surface as the race will be run on. In a fun run, this is usually tarmac.
But even runners without competitive ambitions should still think about the surface they run on. This is primarily for health reasons, as the risk of injury and the strain on the body increase depending on the surface. To help you choose the right terrain, here is a handy description of the various possible surfaces and their characteristics.
Tarmac: cushioned shoes are essential
Because tarmac is so hard and even, it’s great for beginners and experts alike. Beginners have to expend less energy to move forward. Experts like it because they can run at high speeds with a low risk of injury. If you’re running on hard tarmac, you need good shock-absorbing shoes. However, putting too much strain on your body can lead to joint and back pain, so beginners should be careful when they start training.
Gravel paths: the standard surface
This is probably the surface that the majority of runners find themselves on most often – in woods, between fields, along rivers or in parks. While in theory you use the same muscles as on tarmac, the strain is somewhat more varied. The small stones also have a cushioning effect, as your shoes slide a little with every step. For gravel paths, you need comfortable running shoes with proper heel support and a sole with a good profile.
Woodchip trails and sandy beaches: not for weak ankles
Woodchip trails (also made with wood shavings or sawdust) are a Nordic invention. They’re very soft, so it’s advisable to wear less cushioned shoes or even run on them barefoot. The depth and unevenness of the surface mean it’s not suitable for runners with weak ankles or tired ligaments and tendons. As sandy beaches have similar characteristics to woodchip trails (soft, unstable surface), the same recommendations apply.
SWICA supports running events
People and their health are at the heart of everything SWICA does, which is why we sponsor an extensive range of grassroots sports events. As in previous years, there are a large number of running events taking place throughout Switzerland this year. Visit our running sponsorship page for an overview and enter the ballots to win coveted starting places.
Forest trails: close to nature, but best left to the pros
Many runners enjoy exercising amid nature on forest trails. Unfortunately these trails are uneven and peppered with trip hazards. Roots and large stones are a frequent cause of ankle injuries (sprains, torn ligaments, etc.). This means forest trails and dirt tracks are best left to advanced runners. When choosing shoes for this surface, you should make sure they have shock-absorbing soles and give your feet plenty of lateral support.
Running track: for fast runs and interval training
Running laps around a synthetic track in an athletics stadium may not compare with experiencing nature on forest trails, but these tracks are very good for fast runs and interval training. Because the surface is elastic and absorbs some of the shock, you should opt for light shoes with minimal cushioning. If you experience Achilles tendon problems, you should switch to tarmac.
