Most road runners utilize pavement. Its even surface allows a steady pace. Use good footwear and diversify your excursions to reduce joint strain.
Due to the uneven ground, running on dirt, gravel, or grass softens landings and develops different muscles. It balances and burns calories. Avoid barriers and choose fitness-friendly pathways.
Due to its instability, running in sand—especially on a beach—is tougher and demands more muscles. It stresses your calves and legs. Start slowly and watch your form.
Indoor running on a belt. It controls pace and inclination and cushions your joints. Incline and interval training might change your routines.
Rubber tracks reduce shock. Interval and speed training are ideal. The smooth, computed distance simplifies speed and progress tracking. Many tracks are open after school.
Running on grass is gentler on your joints than pavement. It's a nice change from high-impact surfaces. Avoid rough ground by choosing well-kept grassy areas.
Running stairs or stadium bleachers builds leg strength, and cardiovascular endurance, and burns calories. It works your legs hard. As you get stronger, add steps.
Running uphill/downhill works your heart and muscles. Uphill running strengthens legs, whereas downhill running uses quadriceps and stabilizers. Run nearby hills.