This marathon course may well lead its runners through gravel -- you just don't know.
It's too bad that marathon courses and training runs have to go through areas not covered by the rich softness of asphalt -- a substance that keeps your feet cushioned as you pound out mile after mile. However, occasionally you'll end up running on gravel. The stones are much looser than running on concrete or grass, which means that runners need to take a different approach if they know that, for example, an old railroad grade bed makes up a good portion of the race.
Instructions
1. Step more lightly than you would on concrete, asphalt or grass. If you tread heavily on gravel, it will shift under you, slowing you down and putting your joints at risk. Steps that float across the top of the gravel are, actually, not that difficult over the short term, although you'll be using your quads to brake with every step -- which will be a new use for them. Instead of pushing down as you would normally when running on a firmer surface, such as asphalt or concrete, with gravel you have to pull back on your feet while they go down toward the surface.
2. Plan on a time that is slower than your usual pace. You can expect to add a minute to a minute and a half per mile, depending on your current average speed on concrete or asphalt.
3. Keep an eye on the rocks in front of you as you run. Aim for level areas, and stay closer to the middle of the road than you might on a concrete track. This will help you isolate problem areas in the gravel that might slip when you plant your feet on them.
Tags: your feet, concrete asphalt, know that