Running on: Sand
Pros. Nothing beats a run on the beach to take advantage of the warm Summer months. Besides being one of the most relaxing and scenic ways to exercise, running on sand offers a great way to work out little-used muscles as well as burn more calories than running on less strenuous surfaces. Plus, since sand is soft, you can run on the surface without risking impact injuries.
Cons. Unstable soft surfaces like sand can wreak havoc on weak ankles and can lead to sprains and other accident-related injuries.
Don't forget: Don't start running on sand if you've never done it before. Try starting on the wet sand first for a sturdier running surface.
Running on: the Treadmill
Pros: Even and relatively soft treadmills are a great way to run if you suffer from injuries or need a less stressful running experience. Also, since the treadmill helps pull you a little as you run, you may find that it's easier to run longer distances.
Cons: Running on a treadmill can get tedious, and there's no beautiful scenery to distract you.
Don't forget: Always run on an incline or do intervals to get the most out of your indoor running workout and to work more muscles. Also, don't rely solely on the treadmill if you are training for a race — you'll need to be familiar with the irregularities of road running beforehand!
Running on: the Track
Pros: The spongy surface of a synthetic track strikes the right balance between soft and sturdy.
Cons: Can you say tedious? Long runs can be boring in the oval. Also, people with calf sprains and IT band problems should watch out: circling around the track can shorten calf muscles and stress your IT band.
Don't forget: If you do have these problems, keep track runs short, and try easing up as you round the corners.