The Physical Performance Show 294: Expert Edition: Assoc. Professor Max Paquette: Running Surface Interactions
Oct 21, 2021
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Soft Surfaces Shift Load From Bones To Muscles
- Soft surfaces reduce impact from the ground but increase muscle and tendon work because the ground dissipates force instead of returning it.
- Running on sand greatly increases calf and Achilles demand and thus mechanical work, explaining why sand feels much harder and raises tendinous load.
Hard Surfaces Lower Muscle Work But Raise Bone Impact
- Hard surfaces return more force at touchdown reducing muscular work but increasing impact loads on the skeletal system.
- Therefore soft surfaces may stress muscles/tendons more while hard surfaces may increase bone loading risk, depending on the injury target.
Runners Slow Down On Soft Ground As A Built In Protector
- People naturally slow down on softer surfaces which reduces mechanical and metabolic demand and can act as a protective mechanism.
- Controlled lab studies that fix speed miss this ecological effect, so surface findings can be misleading.