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Sand
Running on sand fires up smaller stabilizing muscles in your
core and lower body, which increases overall muscle activation
and makes every step more challenging. But the granular,
varyingtexture—particularly the supersoft stuff—can also put
extra pressure on knees, Achilles tendons, calves, ankles, and
hips, says Spencer. “It’s best to start gradually with low miles
and slowly work up to longer distances as your body tolerates
it,” she says. “And try to find harder-packed sand (near the
water’s edge) because this won’t have as much instability.”Cobbled Streets
Lace up in historic cities like Boston and Philadelphia and
you’ll likely find yourself running down a few of these
classic stone roads. “These are one of the most tricky to
navigate,” says Spencer. Prepping for a race with cobble-
stones but live in an area that doesn’t have any? Vary your
running surface—think: sidewalks, asphalt, gravel, grass,and trails—as much as possible during long runs. “Chang-
ing things up in this way helps train your brain, joints, and
muscles into a state of greater awareness,” says Spencer.
“You’ll also learn how your running shoes respond to an
uneven surface,” says Spencer.Boardwalks
On the plus side, the wood surface is gentler than pavement
yet firmer than a sandy or grassy surface, and tends to be
separated from traffic, giving you a peaceful place to jog.
The downside? Boards can be unstable and unevenly placed,
which are near-impossible to identify until you’re literally
running over them. The planks can also become super
slick when wet. Your best line of defense is a light, careful
step and and a chilled-out pace. (Yep, this is not the type of
surface for speedwork.) Keep your eyes a few steps ahead
to scan for signs of loose, warped, or wet boards so you can
hop around them.How to Prep for
Other Unbalanced
Surfaces
Bonus Move!
Heel and Toe
Walks
Your ankle is going to be in plantar
flexion or dorsiflexion through-
out the entirety of your run. “This
exercise exaggerates those motions,
helping to strengthen nearly every
single muscle of the lower legs and
feet,” says Simone.DO IT: Stand on both heels with your
toes raised as high as possible. Walk
20 to 30 paces. Then rise up onto
your toes with your heels as high as
possible and walk 20 to 30 paces.
Complete 2 to 3 sets.