Running a fast race hinges on a number of factors such as smart training, thorough pre-race preparation, and decent weather. Terrain is an equally critical determining factor in how fast a race course is. Terrain can vary widely depending on the type of race, from marathons to cross-country trail competitions. Despite the course, certain terrains are generally faster than others and can make a big difference in achieving a personal record.
Surface Types
Road races utilize every type of terrain there is. From a pure running standpoint, asphalt is the fastest terrain. Most official road races, 10Ks, half marathons, and full marathons included, are run entirely on asphalt. Asphalt more effectively absorbs impact than other terrains and is usually free of debris associated with trails or gravel paths. Also, asphalt supplies good friction with the running shoe upon impact, meaning very little slippage occurs between the shoe and asphalt. This factor alone can shave several seconds, even minutes, off a runner's race clock. World records have been broken consistently on asphalt.
Natural trails, grassland, and sand are typically slower for a number of reasons. Dirt surfaces are often littered with debris such as stones and shallow roots, which requires caution. Grass, although easy on the joints, can be slippery and slow. Sand takes much more effort because the foot sinks with each impact.
Surface Angles
Almost as important as the type of terrain is the angle. Running on a constant angle can create strain on the ankles and occasionally prompt outright injury. Races that maintain the relative even surface of the middle of the road can lead to less chance of injury and faster course times.
Course Profiles
The flatter a race course, the faster. Some of the country's fastest races, including the Carlsbad 5,000 in California, Crescent City Classic in New Orleans, and Midnight Madness 10K in Ames, Iowa, feature almost entirely flat terrains. However, flat isn't the only factor that can make for a fast course. Some other races, such as the Hollis Apple Country Fast 5K in Hollis, N.H., are entirely downhill, making for very fast times. If too steep, though, some downhill courses take a heavy toll on the joints.
Terrain and Shoes
Runners can take advantage of whatever terrain they race on by wearing the appropriate shoes. For flat marathons on asphalt, elite competitors usually wear light-weight racing flats. For cross-country trail races, however, a bulkier shoe is necessary for extra traction with slippery surfaces. Trail shoes feature rugged soles that are meant to take a battering from loose rocks and debris, and can better protect the foot from potential injury than road shoes. Although trail shoes are generally heavier than racing flats, the traction achieved from the bulkier sole can improve a runner's speed because less slippage occurs.
Warning
On city streets, runners who train on asphalt must occasionally take to concrete sidewalks to dodge errant traffic. Some runners may prefer to run solely on concrete sidewalks to keep a safe distance from traffic. Although the occasional stretch of concrete running is to be expected, experts strongly caution against running on concrete all the time, as this terrain returns all the force of a foot's impact back to a runner's joints. Consistent concrete running can lead to fractures, sprains, and strains. Keeping to asphalt during training, and in races, can make for better times and less stress on the body.
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