Track for Beginners: Understanding the Surface Beneath Your Feet

03, Mar. 2026

 

Track for Beginners: Understanding the Surface Beneath Your Feet

Track for Beginners: Understanding the Surface Beneath Your Feet

Explore the world of track and field surfaces and discover how they impact athletic performance. This guide breaks down the various types of running tracks, offering insights into choosing the right surface for your needs. Uncover performance tips for track runners and learn how the surface beneath your feet plays a crucial role in safety and long-term value. Elevate your understanding and performance in track athletics.

Track Guide for Beginners: Understanding the Surface Beneath Your Feet

For track and field athletes, coaches, and athletics directors, running track surfacing is one of the most overlooked aspects of track athletics. The right surface impacts performance, safety and long-term value. 

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This track and field information guide breaks down the main types of running tracks, how to choose between them and how beginners can elevate their performance on the running track.

What Is a Running Track for Track and Field?

A running track is an oval-shaped surface designed for track events like:

  • Sprints (100-, 200- and 400-meter distances)
  • Middle-distance races (800- and -meter distances)
  • Long-distance races (3,000-, 5,000- and 10,000-meter distances)
  • Hurdles
  • Relays

Track and field athletics also include jumping events like long jump, high jump, triple jump and pole vault, and throwing events like shot put, discus, javelin and hammer throw. These events don't take place on the running track, but several use a track surface as a runway, and all benefit from quality surfacing. Track surface material affects speed, injury risk and the overall experience for athletes at every level.

Types of Running Track Surfaces

Whether you're buying a running track for an athletics facility or you're an athlete looking to get the most from the surface you're running on, understanding the main track types can give you a significant advantage. 

1. Rubberized Synthetic Tracks

Modern rubberized tracks are the gold standard for modern athletics. They use ethylene propylene diene monomer or styrene-butadiene rubber granules, often combined with a polyurethane binder. The highest quality rubberized tracks are vulcanized rubber tracks, which are engineered for durability and weather resistance. They offer excellent traction and shock absorption and are suitable for all levels of use.

These characteristics make rubberized synthetic tracks the trusted choice for prestigious events like the Olympics and leading facilities for athletes at all levels. 

2. Polyurethane-Bound Synthetic Tracks

Polyurethane tracks consist of multiple layers of rubber granules bound with polyurethane, creating a seamless, resilient and high-performance surface. They're firm, but offer a slight give underfoot. These tracks often come in bright red, blue or purple with a slightly textured surface.

Polyurethane tracks are durable, weather-resistant and provide good shock absorption and energy return, making them popular with athletes and coaches for training and competition.

3. Asphalt-Bound Tracks

Asphalt tracks are constructed from a mix of asphalt, sand and sometimes rubber. They provide a hard, smooth and predictable surface, making them a step up from natural tracks. That said, asphalt is tough on the joints, can become dangerously hot in summer and hardens with age, increasing injury risk. While still present at some schools and parks, asphalt tracks are no longer recommended for new installations or serious training.

4. Latex-Bound Synthetic Tracks

Latex-bound tracks use rubber granules held together with a latex binder. These surfaces are softer and more cushioned than asphalt, offering better shock absorption and athlete safety with a slight spring underfoot. They're permeable, allowing water to drain through, which helps to maintain consistent performance in wet climates. Latex tracks can wear out over time, though, and may require more frequent resurfacing than other tracks.

5. Natural Surfaces

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Natural running track surfaces include grass, cinder and clay.

Grass is soft and gentle on the joints, making it a forgiving surface for beginners. However, it's also weather-dependent, can become uneven and requires constant maintenance. Due to their variability and the risk of slips or falls, grass tracks are rarely used for competition.

Cinder and clay tracks made from crushed stone, brick or ash were once the standard for schools and community tracks. They offer moderate cushioning but can become muddy or uneven when it rains. Like grass, these surfaces are high-maintenance and deliver inconsistent performance. Now, you'll mostly see these tracks in older facilities. 

Porous vs. Nonporous Synthetic Running Tracks

Synthetic tracks, including rubberized, latex-bound and polyurethane-bound tracks, differ in how they handle water, which is a key consideration for performance and maintenance. Synthetic tracks are classified as "porous" and "nonporous," depending on how they are constructed to handle water: 

  • Porous (permeable) systems: These include latex-bound tracks and some rubberized tracks. Porous tracks allow water to drain through the surface, making them practical for wet climates or high-use community tracks. These surfaces help reduce puddling but may require more frequent maintenance and resurfacing over time.
  • Nonporous systems: These include most polyurethane tracks and some rubberized tracks. Nonporous tracks are sealed to prevent water from penetrating the surface. Water is directed to drains at the track's edge, and the surface remains consistent even after heavy rain. Nonporous tracks are firmer, more durable and preferred for elite competition and facilities seeking long-term value. 

How to Choose the Right Track Surface

If you're choosing a track for a facility, take these five steps:

  1. Assess your needs: For elite competition or heavy use, choose nonporous rubberized or polyurethane tracks. For schools or community facilities, porous latex-bound or rubberized tracks may be suitable, especially in wet climates.
  2. Consider the climate: Porous systems drain well in rainy regions, but nonporous tracks offer consistent performance in all weather.
  3. Factor in budget and maintenance: Synthetic running tracks offer long-term cost savings, with superior durability and less required upkeep than natural or asphalt surfaces.
  4. Prioritize safety: Look for surfaces like vulcanized rubber systems with proven shock absorption and traction to help prevent injuries.
  5. Get expert track guidance: Partner with experienced track manufacturers to ensure your surface meets industry standards and your facility's goals.

Performance Tips for Track Runners

Are you an athlete looking to get more out of each track session? Use these quick performance tips to set yourself up for success: 

  • Choose the right shoes: For synthetic tracks, wear track spikes or lightweight trainers. On older or softer surfaces, opt for cushioned shoes.
  • Warm up and cool down: Start every session with dynamic stretches and easy jogging. Finish with light jogging and static stretching to aid recovery.
  • Focus on running form: Maintain upright posture, keep your arms relaxed and start with a stride that feels natural and comfortable. On firmer tracks, you can use quick, light steps to maximize energy return.
  • Adapt to the surface: For stability, shorten your stride on softer or wet tracks. You can push your speed on high-performance, nonporous tracks, but always listen to your body.

Choose MONDO for High-Performance Tracks

For over 75 years, MONDO has set the global standard for high-performance track surfaces. Our tracks are the trusted solution for leading athletic facilities worldwide, including the Olympics. 

At MONDO, our philosophy is simple — We Innovate, You Win. We engineer our prefabricated vulcanized rubber synthetic tracks for safety, speed and long-term value. If your facility is ready for a track upgrade or you need expert guidance on the best surface for your needs, MONDO is here to help. 

Questions to Ask Before You Buy a Running Track Surface

Running tracks have seen many recent advances and choosing a new running track surface has become a much more complex decision than it once was. There are several factors to consider when selecting the best running track surface. American Athletic Track and Turf, the East Coast’s premier running track and artificial turf builder, recommends several questions you should ask first to help you get the most out of your project.

What to Consider When Shopping for a New Running Track

Not all running tracks are made equal, and not every athletic facility’s needs are going to be the same. For this reason, a running track may be a good fit for one athletic facility but not another. To get a better idea of whether a certain running track surface is right for your particular stadium or sports complex, take the following questions into account:

How Much Experience Does the Manufacturer Have?

Choosing an experienced track builder and manufacturer is as important as selecting the track surface itself. Selecting a proper manufacturer not only increases the likelihood the running surface looks great, but also provides greater peace of mind that it is safe for all users and will limit athletic injuries.

When thinking about purchasing a new running track surface for your facility, you should ask the manufacturer about their experience and expertise. The team at American Athletic Track and Turf has extensive experience in sports facility construction and is proud to be the East Coast’s only certified running track builder to specialize in all four major components of track construction.

Is the Product Made in America?

Where a running track is manufactured is another important factor. Running track surfaces made in America are generally safer given the country’s safety standards and the amount of quality testing they must undergo. More so, purchasing a running track made in America can result in much faster construction times compared to purchasing surfaces from outside the United States.

Is the Product Free From Contaminants?

As previously stated, not all running tracks are created equal. Because of this, some are more susceptible to contaminants than others. Preventing contaminants is crucial to the safety and integrity of your running surface.

Clients should speak with the builder and discuss what running track surfaces may be best for their facility. More so, they should discuss with the builder what type of maintenance the running surface requires to remain free from potentially dangerous contaminants.

Does the Running Track Come With a Warranty?

Running tracks will inevitably endure some wear and tear. Over time, it is common for track surfaces to require maintenance or repairs. Failing to take care of the athletic surface can result in unsafe conditions for athletes or others who use the track. In circumstances that call for repairs, warranties from reputable third-party companies offer customers added peace of mind.

At American Athletic Track and Turf, we are proud to offer our clients enhanced warranties that cover both pavement and synthetic surfaces. Customers can rest easy knowing that should their running track surface require any necessary repairs, they will be covered while under warranty.

If you want to learn more, please visit our website Eco Friendly Running Tracks.

Advantages of Working With American Athletic Track and Turf

When it comes to partnering with a sports facility construction company for a new track surface, it pays to work with one that has extensive knowledge of the industry. Our work speaks for itself, earning us 12 American Sports Builder’s Association national awards. Working hard to stay up to date on cutting-edge technology and best principles, our team brings a deep understanding of asphalt and synthetic surfaces and construction safety to each project. In addition, we offer clients access to our SmartBuy Co-op Purchasing Program, allowing customers to conveniently skip the conventional bidding process and receive the upgraded facilities they need while saving time and money.

Upgrade Your Running Track Surface Today

A running track is a staple for any athletic facility or complex. When a running track is properly installed and maintained, it can be an elegant feature that not only enhances the function of the facility but its overall appearance, as well. For over 25 years, American Athletic Track and Turf has been providing professional running track services, working with athletic and business directors in the following areas: eastern Pennsylvania, southern Massachusetts, Delaware, Connecticut, New Hampshire, Rhode Island, Vermont, Florida, New Jersey, and Maine. For more information regarding our services or to request a quote, contact us today.