30 Jul '14, 9am

Why you should do some runs OFF the pavement:

Most runners log their miles on neighborhood streets. But roads shouldn't be your only training ground. "Running on different surfaces changes up the scenery, workout, and effort, giving road runners an often-needed break," says Jennifer Novak, a running and multisport coach at Kona Fitness in New Orleans. A change of venue can also keep you healthier and boost your fitness. Running once or twice a week on grass, sand, or trails, or even in the pool, reduces pounding on your legs, which minimizes injury risk. And pushing off on softer surfaces engages and strengthens more muscles, which can translate into faster times on the road, says Novak. Here's how to adapt your workout to whatever lies beneath. Grass Compared with asphalt or concrete, running on grass produces up to 17 percent less pressure on your feet, reports a recent study in the Journal of Sports Sciences. This ...

Full article: http://www.runnersworld.com/running-tips/train-on-differe...

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