Running remains a popular sport. It’s accessible, great for your health, and you can do it almost anywhere. Still, many runners believe that running on asphalt is bad for your joints.
You’ve probably heard it before: “Running on asphalt? That’ll ruin your knees.” But is that really true? Is asphalt really that damaging to your body, or is there more nuance to the story?
What many runners believe
Asphalt is hard. So, it must be bad for your joints, right? It seems logical, but it’s not that simple. Research and real-life experience show that the surface is only one of many factors that influence your joints — and certainly not the biggest culprit.
The real causes of injuries
The main causes of running injuries are building up your training load too quickly and running at a pace that’s too fast for your current level. Your body needs time to adapt to the impact of running. If you train too much or run too fast, tendons, muscles, and joints can become overstrained.
According to Thijs Dekiere, expert coach at Golazo Energy, the issue isn’t the surface, but how you handle it:
“Impact sports like running actually strengthen your tendons and joints,” he explains. “Injuries usually happen due to a too rapid increase in training volume — not because you’re running on asphalt.”
In other words, if your body isn’t used to the impact of running yet and you ramp up your load too quickly, you’re at risk of overuse injuries — even on a soft surface.
Smart progression is key
Want to protect your joints better? The way you build up your training is far more important than the surface you’re running on. The best approach remains: build up gradually and add variety to your runs.
A few guidelines:
- Increase your weekly mileage by no more than 10%.
Are you running 20 km this week? Then aim for a maximum of 22 km next week.
- Limit your longest run to 30–40% of your weekly mileage.
Are you running 20 km this week? Then your longest session should be no more than 8 km.
So, is a soft surface never a good option?
Soft surfaces like grass or forest trails reduce impact when you land. That can be beneficial if your joints are already bothering you or you’re recovering from an injury. Less impact means less strain on your body.
But be careful: these surfaces are often uneven and require more balance and coordination. For beginners or runners with less muscle control, this can turn into an additional challenge. So, use them for variety — not as your default.
The key takeaway
Running on asphalt isn’t bad for your joints — as long as you train responsibly. Softer surfaces can help if you’re already dealing with joint issues, but they come with their own risks. Listen to your body, build up gradually, and mix up your surfaces and pace. That’s the best way to stay injury-free and fully enjoy your running.
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