A lot of non-runners will tell you that running is the work of the devil. First, it takes your joints, crippling your knees. Soon you will be helpless, until finally, you struggle to move at all and slowly fade away... Quite rightly this is fiction but many beginners are put off by it. Research has proven that running helps prevent bone disease, and shown that bone disease occurs more frequently in non-runners.

However, the constant pounding of your body can cause traumatic injuries. The surfaces you run on can prevent or increase your chances of these injuries. You hit the ground with 3 times your body weight, over 800 times every mile - you do the math. As a general rule, you should avoid the road, but if you plan on racing on the road, you should do some training on it. There are many surfaces to choose from. Here they are (starting with the 'best'):

• Grass: This is considered the best surface to run on as it absorbs the most shock. However, it can be slippy and uneven - not good for runners with weak ankles.
• Woodland and Earth: Generally soft on the legs, but it can sometimes be too hard or too muddy, depending on the conditions. If you do run muddy trails, it is important to take proper care of your footwear. Whatever you do, look out for those tree stumps and roots.
• The Treadmill: See "To Tread or not to Treadmill".
• Asphalt: This is the practical choice for most runners because it is the road (not the pavement). It is much softer than the pavement, it is fast, it is flat and it is easy to measure.
• Sand: Sand may not be the blessing many people think. Your feet sink as you run, which may cause injury, as well as the fact beaches are often uneven and slanted. Coach Bob Glover recommends training for no more than 30 minutes on sand at any one time.
• Concrete: This is the pavement, and ironically the worst running surface. Unfortunately it is quite often the only running surface avalible. If you choose to run on concrete, remember to do it in moderation.
• I would also like to add that I do not recommend running on ice or snow. It places extra strain on your leg muscles and there is always the risk you could slip and fall. If you live in a cold climate, consider buying spikes for better grip on the snow and ice or buy a treadmill.