Running Surfaces

Grateful for some advice from you wise heads out there.

Did the FLM two weeks ago. My slow time was mainly due to a chest infection which hadn't cleared properly. However, an old knee injury began to flare up from mile 4 which hadn't really troubled me in training. It's still giving me problems two weeks on.

Most of my training was done on forestry and Land Rover tracks up here on Mull. Once a week I would get out onto the pavements in Edinburgh for 30 minutes or so.

I'm planning on a half marathon in August and a full marathon next year. Should I train more on the roads? If so, what sort of ratio should I aim to do between tarmac and other surfaces? Should I wear different shoes depending on the running surface? My knee has always been a bit dodgy and pre-FLM I think I took the view that if I kept my training mainly to the forestry tracks I would minimise the risk of aggravating the old injury prior to the big day.

Any advice gratefully received.

I'd stick to the tracks if it was an old injury that flared up. If it was just general muscle soreness through not being used to tarmac I'd say practice on the road.

Doctor Sam, running on forestry tracks in Mull sounds like the sort of place I would like to run, I bet it is very peaceful. I do most of my training on trails and tracks which are multi-terrain. Once or twice a week I do run on the road.

Which half and marathon are your doing?

Hello Jane.

Going to do the Mull half marathon in August. Will go for the ballot for FLM 2005 but if unsuccessful will go for another somewhere else.

It is very peaceful, I'm lucky to be able to see deer tracks and watch eagles when I run. But I think I may need to hit the roads a little bit. Mind you, it's not exactly the M25 around here.

Roads will probably require more "technical features" from your shoe as the constant repetitive pounding on the same joints/muscles every single step will take its toll, unlike trail running where the variety of angles help load your body in different ways constantly.

Therefore it may simply be a case of needing particular shoes for the roads or examining your gait as to why you are getting problems. Do you know how you run? Forefoot/Heel striker? Supinator/Over-pronator? etc/etc?

Thanks Chaos, that's very useful advice. I've now recce'd out a fairly quiet road (single track with passing places) which runs for ten miles along a glen and if anything is more scenic than the trails I've been using.

On the shoe front I've been running in a few pairs of Salomon trail running shoes for the last few years but I'm not sure that they're right for the road. From the wet test I know that I have a normal foot and I think I have a tendency to heel strike.

I feel a visit to a specialist running shop coming on!

Think you need to train on the surfaces you'll be racing on especially for something as long as a marathon.

Running off road is great but it will come as quite a shock to the body if you suddenly switch from one surface (soft) to another (hard)

I agree with Johnny. Although training on a variety of surfaces is always good, you need to train at reasonably long distances on the surface you'll be racing on, to give the legs time to build strength if they're normally used to softer surfaces.

And I would get to a specialist running shop if you haven't done so before. They will be able to look at the way you run and recommend appropriate shoes. Look for plenty of cushioning in whichever part of the foot you strike with if you're going to be doing hard running on roads.

Thanks for all the advice guys. Have measured out a road which runs along a glen on the island. Visited a specialist shop whilst in business in London on Wednesday and have discovered I'm an over-pronator. I'm now the proud owner of a pair of New Balance 854s which I took out on the road today - fantastic. I have a nagging feeling that the Salomons were not well suited for tarmac.

Thanks again

Dr S