How to Run on a Track

No matter if you are just beginning to run or if you are an experienced athlete, using a track for running outdoors is a good choice. A running track is typically a safer choice to utilize as long as one is aware of the safety regulations and abides by proper track etiquette.

That said, track workouts can seem intimidating. Every sport has its own set of rules and regulations, which can make even experienced runners feel like they’re on the outside. The consequences of unpleasant memories from physical education classes during high school days still have a lasting influence (like all those tedious running sessions).

Nevertheless, participating in track and field can be an amazing tool for toning up, increasing your speed and stamina, and augmenting your self-assurance towards running. Whether you’re prepping for a run or simply striving to outdo your prior best, logging miles at the track is a hassle-free and successful way to accomplish your ambitions.

Among the top reasons to run on a track:

It’s motivating. Tracks are typically public places and if you come at the right time of day, you may find the sense of camaraderie and competition motivate you to push yourself harder.
It’s challenging. Sticking to treadmill workouts can grow tedious, and hitting the track gives you the chance to set your own pace. Even if you aren’t a speed demon, the track can help you learn how to better pace yourself.
It’s convenient. Rather than finding a good road course, a track can be a quick way to get in a good run.
It helps your focus. It’s easy to just “zone out” when you are running on the road or treadmill. Making laps around the track can force you to focus your mental energy on keeping your time and making it through those next 400 meters.
It can be fun! The challenges of a track run can be an engaging way to improve your speed. It’s also a chance to meet new running buddies.

You should begin by familiarizing yourself with the regulations, language, and acceptable behavior that will make you comfortable when running at the track.

Know Your Distances

The length of your running route should depend on how fit you are right now. The inside lane of most running tracks is 400 meters in circumference. The circumference of the track grows from lane to lane; lane 8 would require a runner to traverse a distance of 453 meters for a single lap.

Having knowledge of the usual distances on a racecourse will assist you in making certain that you achieve the results that you desire from your track race.

Common Distances on a Track
Meters	Track Equivalent
100	The length of each straightaway, if you are running sprints; the shortest distance for an outdoor sprint race
200	A half lap around a standard distance track
400	Approximately a quarter-mile, or one lap around a standard track
600	A half lap followed by one full lap around the track
800	Approximately a half-mile, is equal to 2 laps around the track
1200	Approximately three-quarters of a mile, or 3 laps around the track
1600	Approximately 1 mile, or four laps around the track

Frequent workouts will assist you in becoming quicker and having increased stamina. You will be able to accomplish faster quick bursts and longer runs with more assurance as your competence rises.

Run in the Correct Lane

There is a pecking order for lanes. The inner lanes of a track or running route are typically used by athletes who are looking to run quickly or complete a speed-oriented training session. The inner lane makes it easier for them to overtake runners who are going at a slower speed. Do not traverse lanes 1 and 2 on foot, or else you run the risk of being run over. Certain tracks may restrict the inner three lanes for their speediest racers.

The lower your speed compared to others on the course, the farther right lane you should select. Those going for a stroll and people who have finished their activity should go to the most distant tracks (tracks 7 and 8).

Run in the Right Direction

Most tracks usually rotates in the opposite direction to a clockwise movement, although it can be different. Look for posted signs indicating which direction to run. This rule helps prevent collisions between runners.

The route of some trails is changed periodically, either on a daily or a weekly basis, so that those who exercise on them regularly don’t get an uneven workout. If you are uncertain, imitate the behavior of people around you on the course. In the end, if everyone is headed in the opposite direction, it will become the accepted path. Following the current decreases the likelihood of clashing.

Don’t Stop on the Track

Never stand on the track. Make sure you have everything set up before you get on the track, so you don’t have to spend time adjusting items such as your headphones or running watch while other athletes are running around you. If you start to get a muscle cramp, require to fasten your shoestring, or receive a phone call, go off the running course. If you recognize another runner you haven’t seen in years, move off the track to have your reunion.

Pass Correctly

It is typically accepted that when running counterclockwise, people should overtake runners on their right side, and when running clockwise, runners should pass on the left side. It is important to consider that there is not a one-size-fits-all guideline for track usage, so you need to follow the directions of other people using the track regarding what is appropriate.

Following the rules is critical on the track. It helps avoid any aggravating exchange with other joggers, lessening the chances of harm to you and the others.

Respect the Hours of Use

You should investigate the regulations of each track you plan on running on to determine which times it is open for recreational running. Unless you have a connection to the school, the use of such things will be limited during school hours for the protection of the students. Other schools permit those who are simply running for fun to utilize the farther lanes, while teams are engaging in their exercise programs. Many restrict use after dark.

Reconsider Guests

Fostering an interest in running amongst children is an excellent idea, but they must adhere to the regulations while doing so on the track. If it is not possible (as is typically the situation with more youthful children), it might be sensible to postpone until they are able.

Do not enable your child to pause or rest if you decide to take them along, and absolutely do not permit them to stay on the running trail. See if it is possible to run with a baby buggy on the running track if you have small children.

Put your child in a stroller while you go around the track, but if they start to cry, be considerate. Especially, be alert so your child doesn’t wander onto the track.

Taking your canine companion on a jog can be enjoyable, but a track is not the ideal setting to bring Fido while running or strolling. Even though your pooch is leashed, it can still easily dart into a different track in which somebody is jogging. The other runners should not have to be subjected to your dog’s barking or have to accommodate its need for a toilet break.

Dress Appropriately

It is imperative that you not only dress in clothes that are suitable for working out and the climate, but also make sure you select the appropriate shoes. Many runners favor standard running kicks, yet some may also choose to go with running flats or spikes.

There may be limits as to which type of small metal pins that can be used in the track and these would be indicated. It is not advisable to wear spikes that are too big while running on the track, as they may possibly harm the surface. Find out if wearing them is allowed by consulting the regulations displayed or talking to the athletic director of the field.

It is imperative to bear in mind that there is no necessity to don spikes or any other exclusive running shoes specifically created for track running. The most important thing you need when running is a pair of shoes that provide comfort, lightness, and support in order to help you reach your peak performance while preventing potential injuries.

The Benefits of Track Running

If you are still unsure whether or not to try track training, here are some of the advantages it brings.

Good For Motivation

Feeling bored running solo? Go to the racetrack to discover companionship and a little rivalry. It’s a public place, after all. You must make sure you arrive during the correct hours.

Improve Your Confidence

Practicing on the track improves one’s idea of themself as a runner, which can have a positive effect on their self-worth and assurance.

Meet New People

Using the same idea, you usually run your track sessions with someone you compete with, giving you the advantage of trying to outperform people who have more experience.

You are likely to work out more intensely when exercising with a group compared to working out by yourself.

Another Surface Option

No matter what type of running surface, whether it’s a trail, a street, pavement, or a treadmill, each has its advantages and drawbacks. Working out on a track can help to enhance your running performance, as well as minimize the likelihood of getting hurt, by introducing diversity to your regular training program.

What’s not to like!

Track Your Progress

The standardized track structure was intentionally created to enable you to keep track of your pace, hard work and length of time it took to traverse a certain distance. This can be done securely and without any problems.

Unlike while driving, where you usually have to pause due to congestion and other hindrances. The track is literally your playground.

Your Guide to Track Lingo

You are more likely to come across some common track terms the longer you remain at the racing venue. Better be informed.

Here are the essentials:

Splits

This is referring to the entire journey split into smaller segments, usually measured in miles. Timing and tracking your progress at specific milestones can help keep you on track.

For instance, maintaining a steady gait throughout a run is referred to as an even split. If you finish a session by running faster during the second half than the first, that is what is referred to as a negative split.

Straightway

It contains straight paths that are 100 meters long, the least amount of distance when running outdoors.

The Curve

Also known as a turning point, that is when the straight path starts to curve.

Sprints

Giving it your all with the utmost velocity over a limited span.

In general, sprints will typically last between 20 to 60 seconds and cover a distance of about 100 to 300 meters.

Intervals

Engage in running sessions that alternate between faster paces and times of recovering, taking into account jogging or walking to make sure your aerobic capacity and pace are both improving.

When doing intervals, strive to maintain a similar level of effort and skill in each one.

Recovery

After every burst of activity, or sprint, there is a corresponding period of rest.

This gives you an opportunity to regain your breath and reduce your heart rate so that you can be prepared for the following strenuous workout.

Strides

These are made up of speedy sprints – typically within the range of 50 to 60 meters.

To do a stride, you run swiftly at approximately your fastest velocity for 20-30 seconds, allow yourself to rest completely afterwards, and then begin another dash. This functions nicely to get things going and to create energy. If you still have energy left at the end of the session, you can do more exercises.

Drills

A set of activities and motions, such as executing heel strikes, rapidly lifting the knees, moving forward lunges, and moving like a inchworm, completed prior to running. The aim is to get both the nervous system and the muscles prepped for the quick exercises to come.

How To Get Started With Track Training

Now that you have some information on track instruction and appropriate behavior when you get there, let’s examine how you can commence.

Warm-Up

No matter if you’re going on a lengthy jog along a hiking path or pushing yourself with a fast workout in a stadium, the warm-up should be the initial procedure.

The key objective of a warm-up is to get the blood flowing, get the heart beating faster, and raise the body temperature so that the physical activity you undertake won’t take so much effort. Warming up effectively will also help get your muscles primed to operate at their best, which can reduce the risk of muscle or tendon damage. Run a few loops around the track before beginning your activity, preferably on the lanes located on the outside.

Have A Plan

Before beginning track, plan out what your sessions will entail so you can properly prepare yourself for the speed at which you will go, when to rest, and the overall length of the practice. Avoid running laps mindlessly around the track.

Pace Yourself

Track workouts typically focus on running fast, so it is important to accurately pace yourself. Generally speaking, the speed at which you exercise is determined by your physical fitness and the objectives you have set for yourself.

Begin your activity at a pace that’s below the maximum speed you can handle; this will help you sustain the activity for a longer period and finish at a powerful level.