Running on the Street: Asphalt or Trail?

Javier Colomer 9 min. of reading Running Leave a comment

If you’re a long-distance lover, you’ve probably tried running on all kinds of terrain. But still, do you know the main differences between running on asphalt or trails? What are the downsides and benefits of each? Do you need special shoes for each type?…

Running on the Street

When we plan our training, with the “setting” being the urban area, several options come up: running on asphalt or finding a park and running through it.

In the latter, you could get pretty much the same experience as running on trails.

However, it depends on fitting our lifestyle with access to one terrain or the other. If you’re lucky enough to live near a park, that’s cool, but if you have to travel there… and have to stick to work schedules, it gets really tricky, leaving running on asphalt as the main option.

Chances are you’ll have to run in a low-traffic area or away from the city center to avoid any surprises…

Running on Trails

Although trail running has become popular lately, especially mountain running or Trail Running, here we’re not talking about that sport, but running on more or less stable paths.

The terrain won’t be uniform; it will have ups and downs, rocky paths, and the surrounding vegetation might scratch your calves…

It’s quite different from running in the mountains with much more extreme conditions: steep climbs or descents you’d have to walk, or worse, crawl; or crossing small streams, which means dragging mud for much of the way…

Differences Between Running on the Street or Trails

Pros of Running on Asphalt

Time-saving (no need to travel)

Faster and more sustainable pace

Cons of Running on Asphalt

Risk of injury (traffic, curbs…)

Pollution

Pros of Running on Trails

Nature (better breathing)

No noise or hustle

Cons of Running on Trails

Need to strengthen ankles

“Slower” pace

The Art of Running

If someone asks you… do you know how to run? I think the answer is pretty clear

Even if you don’t do regular activity, just walk every day or do other sports (rowing, cycling…), I’m sure you can sprint a few meters.

The situation changes drastically if I tell you instead of a sprint, you have to run 7 km. Obviously, even if you’re not used to it or have never run that far, if the condition is do it or your family gets kidnapped…

Putting extremes aside, running is an art, and like all sports, technique is a must-have that saves effort and lets you go further with less fatigue or tiredness, meaning if you really know how to run (or learn), you’ll run more and get tired less…

Running economy is a hallmark of the world’s best marathoners, and it’s the turning point that will mark who can get closest to 2 hours in a marathon…

Click below if you want to check out the Tips for Buying Running Shoes.

When to Run on the Street or Asphalt?

If my time is limited and I can’t get to a nearby trail, I can train right outside my house.

When to Run on Trails?

If I have the option (time) and want to “disconnect,” I’d go run on a trail.

If you want to know What Are the Differences Between Running on a Treadmill or Outside?, click here.

Is Running on the Street or Trails Equally Injury-Prone?

Just to be clear, this is a personal and critical opinion on a topic long established in sports and which, for me, is just another myth.

It’s funny how instead of considering key aspects like running technique or even more so the quality of biomechanics, people tend to blame injuries on this silly issue, and often use this distinction as advice for rehab or readaptation after injuries, which is not at all decisive for good recovery and can even promote injury recurrence because the real cause isn’t considered.

You can’t say running on asphalt causes injuries, nor that running on dirt trails will save you from them

I believe it’s equally injury-prone to run on both surfaces, because the difference in impact on the body is negligible. I guess it’s because asphalt looks harder, so people think running on it means more chance of injury, unlike dirt trails, which for some reason are seen as softer.

Just because a trail has some sand or grass doesn’t mean you’re running on soft ground. We’d say that, and I wouldn’t be writing this, if the issue was running on asphalt or on beach sand dunes. I think it’s more a psychological and perception thing.

Why are there people who always run on asphalt and never get injured? And those who run on dirt trails and end up injured? And those who get injured running on both? Because there’s no statistic that can prove this

If we analyze the average runner who runs 2-3 times a week, who puts on their running shoes, and suppose their route includes both asphalt and dirt trails, I highly doubt that between their foot and the almost 2 cm of rubber sole that running shoes usually have, which separate them from both surfaces, there’s a big enough impact difference to cause injury. Even those who run with minimalist shoes have the same chances of injury, although in the long run they might avoid them more than those who don’t wear them.

It doesn’t matter what surface you run on, if everything works as it should, injury mechanisms during movement depend on the movement itself and the adaptations we have, which are influenced to some extent by our environment. If you always run on flat ground, you’re probably more prone to injury when running on uneven terrain, unlike someone who mixes and adapts their biomechanics to all possible stimuli.

If we put this issue into an equation, without a doubt, solving for ‘X’ would show that the key is in your own biomechanics, how your body behaves during movement, how forces, twists, and loads are transmitted through your osteo-muscular imbalances and dysfunctions to the rubber sole of your shoes, which then transmit them to the ground.

What Kind of Training Can We Do Running on the Street?

My recommendation is variety

Unlike what most people do, which is basically just going out for a run to accumulate kilometers at a medium or sustainable pace, my view is different. You have to run with a purpose.

Even if your goal is to lose fat or maintain weight, I think from both a fun and performance perspective, getting the most stimuli combined, involving the different energy systems and pathways, will always be the most rewarding.

You can even combine this training with a complementary strength routine for runners at the gym, something I think should be a must for any athlete, given the benefits (fewer injuries…).

Simple 4-Day Plan for Running on Asphalt and Trails

My suggestion is to get a heart rate monitor and GPS watch to make training easier.

Plus, you can learn and apply advanced techniques like polarized training, which aims to improve your lactate threshold, ultimately boosting performance and making you a better athlete.

Take advantage of living in the “gadgets” era…

Day 1: Running on Asphalt (Lactate Threshold)

We aim to be more efficient at “recycling lactate,” reusing it as an energy source (lactate can be converted back into glucose in the liver via the Cori Cycle), but putting that aside, this training gets your body used to tolerating lactate (or pain, let’s be honest…).

Lactate Threshold Training Example

Day 2: Running on Trails (VO2 MAX)

VO2 MAX is the best measure of how efficiently an athlete uses oxygen, which is pretty clear when talking about aerobic activity.

This training aims to increase your fatigue threshold, meaning the point where you almost have to stop will be farther away 🙂

VO2MAX Training Example

Day 3: Running on Asphalt (Intervals)

Running intervals are kind of like finding your 1RM in strength training… Usually, each interval is done at close to 100% intensity.

Then you rest enough to recover and be ready for the next one, keeping the effort as consistent as possible. Intervals are great for breaking down a target distance, like prepping for a specific race (1000, 2000,…). Here’s an example for a “2000”:

Complete 4 sets of 2×250 m, resting 4 min between sets and 2 min between intervals within the same set