As a club and members of the running community, we are very lucky to be able to run on the track at Moorways for 6-7months each year. The advantages of it are clear for all, both for you as runners and for us as coaches. When we return to Darley Park for the summer and restart the formal sessions & runs we are aware that some runners don’t like to run on the grass at the park, but there are some advantages to it.
If we look past the track or the park, we run on the roads, down the canal paths, compacted paths, on the concrete pavements – and they all have their pros and cons. What I would like to present to you is a brief summary of those pros and cons.
- Pavement/Concrete: hard and least forgiving, but very common
| Advantages | Disadvantages |
| Extremely easy & accessible | High Impact – generates the highest impact forces, thus increased risk of injury |
| Generally, predictable | Biomechanical stress – over striding, increased muscle activation due to the reduced absorption of the impact force |
| Safe | Wear n Tear in footwear is increased, especially in more cushioning shoes. |
- Tarmac: Very common surface, especially for road races. Slightly less impactful than concrete.
| Advantages | Disadvantages |
| Race Specificity: essential for training if the goal race is a road race, allows one’s legs to adapt to running on roads. | Strain: while it is softer than concrete, it can still place significant stress on the joints: Ankles, knees and hips. |
| Performance Tracking: Ideal for measuring pace/speed due to the general uniformity. | Camber/Condition: Many roads do have a camber with creates imbalance in ones running posture. The condition of the roads can be very tricky – with potholes being very common. |
| Generally – minimal risk of trip hazards – as it is relative and consistently flat. | Traffic: need to be more alert to traffic at all times |
- Trails & Grass: This covers dirt paths, wood tracks & natural grass areas that offer a softer and more dynamic run.
| Advantages | Disadvantages |
| Lower Impact: Softer surface reduces the peak impact force, when compared to pavement. | Acute Injury Risk: Unpredictable surfaces, like roots, stones & mud can increase the risk of trips and falls. |
| Strength & Balance: The uneven nature of the surface acts as extra workout for the ankles, legs, hips & core. | Slower Pace: the softer ground eats at ones pace, making it harder to maintain a higher intensity run |
| Mental Health: Running in nature is well known to aid with stress and improve mental well being | Access – often requires some travel to reach the location to run in. |
- Track: These are for designed for racing & performance, usually made of a synthetic rubber
| Advantages | Disadvantages |
| Speed & Energy Return: Tracks provide a much higher energy return, thus helping to maintain the effort and so to run faster | Asymmetrical Loading: Running continuously in the same direction and around the curves places an uneven strain on the body leading to potential ankle and knee issues. |
| Precision: Tracks are 400m, making them ideal for short interval sessions | Monotony: Runners may find them boring- running round the same track, lap after lap. |
| Low Impact: Surface provides a softer surface to tarmac, thus reducing the risk of strain-based injuries | Tracks: can be crowded, cost and limited access |
Why Terrain Variety Matters
While the track is a fantastic training tool, it doesn’t offer everything a runner needs. It lacks the natural variation of hills, the directional changes of road running, and the strength‑building unpredictability of trails. Even the small incline near Moorways can’t replicate the challenge of a proper hill session.
Most of our club races—whether road or off‑road—take place on surfaces other than track. To perform well, runners need to adapt to these environments. Training on varied terrain builds resilience, improves technique, strengthens stabilising muscles, and prepares the body for the demands of real‑world racing.
That’s why our summer return to Darley Park is so valuable. The sessions may look familiar on paper, but they will feel very different in practice—and that’s exactly the point. You’ll develop skills and strengths that the track simply can’t provide.
Join Us This Summer
As we transition back to Darley Park, we encourage all members to embrace the change. The variety will challenge you, strengthen you, and ultimately make you a more adaptable and capable runner. We look forward to seeing you there—ready to tackle the grass, the hills, the twists, and the turns that will help you grow as athletes.
As ever, the sessions are always available in advance on our training page, and if you have an idea for a session at Darley Park, or want more info, please speak to one of the coaching team.