Running on dirt roads: risks and tips for runners


The path that leads into the woodsalong the river or in the grass it is definitely one of the best terrains challenging to run because it presents depressions, ups and downs, stones and roots. The surface is disconnectedso you have to pay attention to how you place your foot andimpact on the lower limbs is more high compared to other terrains. The dirt road requires reactivity: the foot, the posture of the race must to adapt quickly to the changes of consistency.

Here are the tips for running on dirt roads:


  • “It is not a suitable terrain for running at pace sustained: the intensity is high even when the speed it is relatively low“, points out Lisa Migliorini, athlete and physiotherapist. It’s a ground to train on if you already have good roll control and your pace is “light“; if, on the other hand, you still tend to run with your pelvis low and foot contact a earth is prolonged, you risk overloading joints, tendons and muscles, in particular the lateral band of the thigh. The back is also affected.

  • «The dirt paths that do not present details differences in height if anything, they can be a stimulus to improve resistence for trained and good runners technique», Specifies our fashion jogger. At the level of cushioningthe trail is comparable to clay, but it turns out more traumatic because the support is never linear.

  • A shoe is recommended specificwith a greater grip thanks to the tank taller and thicker and that allows for better traction on rough terrain. Models that must guarantee stability.

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