The best outdoor running surfaces are unbanked, smooth cinder tracks or artificially surfaced tracks. Concrete and asphalt sidewalks and roads are often banked and provide no shock absorption. Always change the direction you run on a track or path from one session to the next to reduce any biomechanical problems that may result from track conditions and repetition. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your workout. Deep water or aqua running is mainly used for rehabilitation as it takes the pressure off muscles and joints while providing cardiovascular benefits.
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