How to run on different surfaces

Running on roads

The most common type of runs. This is a great surface that is consistent, reliable, and nearly always there. This is a surface for your everyday runs, whether you’re a beginner or training to beat your PB. With the wind in your hair and a beautiful scenery around you, what’s not to love.

Because of the consistent and predictable surface, this is one place you can run on most of the year and it’s useful for both maintaining a steady pace or going for speedier runs. And just because it is predictable, doesn’t mean it is boring. You can map out routes and discover new areas around you . Apps such as Garmin and Strava can also help you plan routes and create courses from scratch, helping you to explore new areas. Both have route builders where you can input start points, destinations and how far you’d like to go, and the apps will build your route.

With the harder surface, the best shoe for road running is something that is lightweight, cushioned and flexible. These help to absorb any impact and keep you going mile after mile, while protecting your joints.

Our newly launched Ghost is the ideal road running shoe range. With its soft and responsive cushioning and lightweight feel, this will keep you comfortable and enjoying every step, no matter where you are in your running journey.

Running on a treadmill

For tougher weather, when it’s too hot or too cold, it’s useful to jump on an indoor treadmill instead. Also useful for those who’ve had a busy day, and want to stay in but still get the steps in. Having a controlled environment can be useful to many runners, not wanting to battle the elements or run through distractions, so it’s no wonder that treadmill running is so popular.

You can run at any time and feel safe doing so, as well as being in complete control of your pace, incline, surroundings and running environment. The controlled element helps with recovery runs as well, as an added bonus. You can even watch TV while you run, though, we would recommend a podcast instead.

As with road running, a lightweight and cushioned shoe works best for treadmills to help further protect against impact. You want something responsive, giving you a smooth heal to toe transition, while also something breathable in case it’s warmer inside.

Alongside the Ghost, the Adrenaline GTS and Glycerin styles are ideal to keep you going, with the right support and cushioning.

And if you’re using the treadmill to warm up before a gym routine, you’ll need shoes to take this into account. The Ghost and Adrenaline GTS collections are your perfect shoes for gym training.

Running on trails

Trail running is the most scenic of runs and will do wonders for your mental health. Whether doing a light trail run, going up a mountainous trail, or running through forest trails, you’ll feel restored and fresh by the end of it. It’s a great run to help stabilise your muscles as you change directions, and this tactic will also help your flexibility and coordination, as well as build endurance.

The twists and turns will change you body while also remaining a low impact run. Trail surfaces tend to be softer to run on and so won’t be too hard on your joints.

For trail running, you’ll need a durable shoe, one that is actually made for trail running and keeping you stable. Our range of Brooks trail running shoes has everything you need. Our Cascadia is built to help you keep performing on any terrain due to their grip for uneven surfaces. For those mountain trail, the Cascadia is the ideal partner. With extra protection and soft cushioning, looking after your feet is one less thing to worry about.

The Catamount, on the other hand, is great for those seeking more adventure, which is perfect for speedy trail running.

Running on grass

Running on grass can often be overlooked as a workout, but grass can be a kind surface to run on. This makes a grass run great for those recovery days or when you want a lower impact run due to the natural cushioning that grass offers. It also is a good surface to give yourself different work out, as it really makes your muscles work hard to keep you balanced. It is also good practice for any cross country training you might have.

At Brooks, our Divide range is ideal for uneven surfaces, keeping you stable. It is a versatile shoe, with added protection compared to road running shoes.

Running on a track

Blending the soft surface of a treadmill, with the beautiful outdoors air of a road run, track running really is a treat and one to keep you performing. The flat and springy surface gets you more bounce, helping you go faster for longer, while the even surface is beneficial to help keep your form in place.

A track run offers a low impact run, while also giving you specific lengths, for example 400 meters, making these great for any interval or speed training. This is another controlled environment, with minimal distractions, so you can think about what’s important: pacing, speed and breathing, with no other distractions.

At Brooks, we know speed is important to you and we have you covered. The Hyperion collection will help you stay light and go fast, lap after lap, making it the perfect shoe for track running.

Running on sand

Sand is one of the lowest impact runs you can do with minimal risk on your joints. But don’t get us wrong, this run is still a powerful workout you won’t want to miss. You’ll have to work a bit harder to get yourself off the soft sand but the benefits here to your technique and strength are unparalleled. From helping improve your running form to building those muscles, the question is why you wouldn’t go for a run on the sand. Not to mention, it is also relaxing to hear the ocean breeze around you. This is one work out that will strengthen both your body and mind.

Now we could recommend the ideal shoe for sand running, but this is your one opportunity to leave those shoes behind and go for a barefoot run . Feeling the sand between your toes, as you run by the waterline, you’ll feel more grounded by the end of the run.

Running on sand can take a bit longer to get used to and the uneven surface can place extra stress on muscles and joints. Taking precautions to avoid injuries is key. Damp and firm sand is ideal and be sure to start slower and going for shorter runs to get used to barefoot beach running .

Running on gravel

The best of both worlds between trail and road running, and perfect for runners who want something a bit different. Gravel runs tend to be softer than roads, but more stable than pure trails, so runners will have a forgiving and low impact run, which is kind to the body but still gives you a challenge.

This makes it a great option for progression runs, or for when you want to refresh your training with something different.

Cushioning and protective shoes are key here, to help get you some grip but also to guard against any small rocks, and most cushion shoes offer good support for gravel running, the Divide is a versatile model that offers smooth transitions between road to gravel, offering both grip and cushioning. It offers all the support and comfort of a road running shoe, but also gives additional protection, making it an ideal shoe for new trail runners.

Now that you know the different options, whether the challenge of a trail, or the classic road run, you can find the right path for you. We recommend trying different surfaces and switching it up to help improve different elements of muscles, form and agility, as well as give yourself a nice change in scenery.