Have you ever been told to run on grass instead of concrete because it’s softer and puts less stress on your joints?
It makes intuitive sense, but does running on a softer surface actually reduce the load on your body?
The research suggests it’s not that simple.
A systematic review of 25 studies involving 492 participants, including a meta-analysis of 22 studies, found that running on softer surfaces was associated with lower peak acceleration of the shinbone (tibia), a measure of impact.
However, there were no statistically significant differences in other measures, including peak ground reaction forces (the forces between your foot and the ground) and how quickly those forces increased.
One possible explanation is that our bodies adjust to different surfaces. For example, runners may adjust the stiffness of their legs depending on how hard or soft the ground is, helping them maintain relatively similar running mechanics.
But does running on grass reduce your risk of injury?
Possibly, but we don’t know for certain.
Because greater tibial acceleration has been associated with tibial bone stress injuries, the researchers suggested that running on softer surfaces may help reduce the risk of these injuries.
However, the studies investigated running biomechanics rather than whether runners actually developed fewer injuries. We therefore can’t conclude that running on grass instead of concrete reduces your overall risk of injury.
So, should you avoid running on concrete?
Not necessarily!
If you enjoy running on concrete and tolerate it well, there’s no compelling reason to avoid it simply because it’s harder.
Rather than worrying too much about which surface is best, it’s probably more useful to consider your training volume, intensity, recovery and how your body responds.
The takeaway? Softer surfaces may reduce some measures of impact, but that doesn’t necessarily make them safer overall.
References:
- Mitchell et al. (2025). PMID: 37477226.
- Ferris et al. (1998). PMID: 9675909.
