Road running
Pros
Roads give easier performance tracking as most roads, especially in a town or city, are graded and contain mile markers that inform the far you have gone. You also focus on running without worrying about choosing the routes to use or avoid. The movement is also faster, more so on a flat road.
Cons
Running on harder surfaces easily injures muscles and could worsen with long distances. If there is traffic, road running can be hectic and dangerous. Furthermore, frequent running can increase repetitive or overuse injuries because every landing occurs with nearly a similar foot strike.
Trail running
Pros
I love trail running as it reduces the running impact, thus favoring my muscles and joints. Trails are good for strength training and stamina because the uneven terrain challenges you to give it more effort. It also gives peace of mind due to lack of traffic and cars. Moreover, you get less frequent injuries due to overuse because your foot strike is not similar.
Cons
Trails need carefully calculated steps because you do not know where your foot will land. The softer trail surface can also absorb your foot landing, giving less bouncing. As a result, you spend more time and cover less distance.
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