Track Running: How to Perform a Track Workout

Track running is a form of running that takes place on a designated track. Rather than the concrete of sidewalks, running tracks have an artificial, rubberized surface, which gives your legs more rebound. These all-weather tracks are often used in track and field events, providing an equal surface for all athletic competitors. Tracks are useful for sprint race, endurance, and interval training, as well as other types of cardio speed workouts.

Whether you prefer an outdoor or indoor track, track running can offer runners various benefits when incorporated into their workout plan.

1. 1. You can work on your running form. With track running, you don’t have to worry about uneven terrain or other obstacles. The track provides a wide workout area for you to hone your running form and techniques, as well as work on your balance and control.
2. 2. Tracks have less impact on your bones. Since the track surface isn’t as hard as concrete, there’s slightly more cushioning for your feet, ankles, and knees, which can be better for your body in the long run, while also reducing the risk of injury in the short term. The surface will also help give your knees a bit more bounce that can help you run faster.
3. 3. Tracks are great for speed training. If you’re looking to run or sprint faster, tracks can give you a measured, flat surface for your speedwork. Unlike running around the neighborhood, track running ensures even surfaces with no inclines.
4. 4. It’s easier to track your progress. With preestablished track lengths, you know how much distance you’ve covered at any moment, which means you can focus less on your tracking watch or GPS and more time on your drills and practices.
5. 5. You can work on your pacing. If you’re in 5K or half-marathon training, or working on reaching other long distances, a track can help you pace your laps so that you learn how to better conserve your energy without burning out too quickly.
6. 6. Watching other runners can help you. Whether it’s the thrill of the competition or studying the form of faster runners, being on the track with other runners can help improve your own running.

If you need to run a precise distance, you can always measure the track yourself. However, most tracks adhere to a structural standard.

• Whole track: An entire oval running track measures around 92 meters wide and nearly 177 meters in length, with each lane measuring nearly one and a quarter meters wide.
• Straightaway: This is the straight part of the lane without the curve and measures a little over 84.39 meters long. However, when joined with the starting curve, it measures 100 meters and is where the 100 meter dash is run.
• Lane one: Lane one refers to the inside lane of the track and is about 400 meters around, or the equivalent of one quarter mile, which means two laps (800 meters) is a half mile, and four laps (1,600 meters) is the equivalent of one mile. The lanes gradually increase in length as you move toward the outside lanes, which decreases the number of laps you have to do to cover the same distance.
• Lane four: Some tracks only have four lanes, while others have eight. Lane four measures 423 meters around, or 0.26 miles. You only need 3.80 laps around the track to complete one mile.
• Lane eight: The outermost lane of the track is the longest, measuring around 453 meters, or the equivalent of 0.28 miles. If performing your track workout in the outer lane, three and a half laps is the equivalent of one mile.

When it comes to running track, there are a few common terms every budding track runner must learn.

• Cut-in: When a track runner leaves their lane to move into lane one.
• Splits: A measurement of the time it takes for a runner to cover part of a distance, which can help with pacing.
• Negative splits: This refers to when a runner speeds up during the second half of the split, making up the time that was lost.
• Sprint: A fast run meant to cover only a short distance. Sprinting can be a great way to quickly raise your heart rate.
• Toe the line: When runners line up to the starting line.
• Track: Shouting “Track!” is essentially track runner lingo for “Heads up, coming through!” When other runners hear this, they know they will need to provide clearance for the approaching or passing runner.
• Waterfall start: Since each lane of the track is a different distance, the runners cannot all start at the same line. A waterfall start refers to the tapered structure of the runner’s starting marks.

Unless you’re alone on the track during your runs, it’s important to adhere to track etiquette.

1. 1. Stay in your lane. Avoid swerving all over the track to prevent distracting or colliding with other runners. If you need to pass another runner, do it on the right. If you can’t pass, stay running in a single file until you have the clearance to go. When moving back to the inner lanes, be sure you keep a few steps behind the runner before you.
2. 2. Run counterclockwise. When hitting the track, always run counterclockwise. The only time it is okay to run clockwise is when there are little to no people on the track around you. Some runners like to do this to cool down.
3. 3. Avoid wearing headphones. If other runners are present, you’ll need to be aware of the other people around you at all times to avoid collision or injury. Avoid making it difficult for others to practice safely.
4. 4. Stay moving, or move out of the way. If you need to stop running, check around you first before suddenly coming to a stop—but don’t just stand there. Other runners will need to adjust their directions if you’re just standing in the middle of the lane, so clear off to the right as soon as you get the chance.
5. 5. Use the outer lane for walking. If you’re doing your cool-down or moving at a much slower pace, stay out of the inside left lane, using the outer lane instead.
6. 6. Check the rules. Indoor tracks may have different rules, such as never stopping on curves, so be sure to check the guidelines at the facility where you’ll be running.

The type of track workout you do depends on your training program or fitness level. Whether you’re trying to increase your 5K race pace or starting high-intensity interval training (HIIT), there are a few basics to cover.

1. 1. Wear the right gear. You don’t want to feel encumbered while you run or have clothing bunching in the wrong way. Pick something that breathes well, like cotton, for your outerwear, knowing that your body temperature will go up ten to fifteen degrees as you run. You may find it wise to invest in a quality pair of running shoes that fit you well since a poor fit could lead to pain or injuries. Consult a running coach or a professional at a running goods store about the shoes and gear that will be right for your needs.
2. 2. Warm up properly. Training plans for runners always include a warm-up period. Before you run, try jogging lightly, without pushing yourself, for ten minutes. Then stop to stretch your hamstrings, quads, and calves, gently for thirty seconds on each side. Then jog again and increase your pace if it feels safe to you to do so, beginning your hard workout in earnest.
3. 3. Run the straights, walk the curves. If you’re just getting into the mechanics of the track or aren’t sure how to pace yourself, try running fast on the straightaways, using the curves to slow your pace for a brief rest period.
4. 4. Integrate strength training in between laps. A full track workout doesn’t have to be just about running—you can incorporate other workouts into your plan as well. For example, plan on doing a set of core exercises between the first and second lap, and a set of squats between your second and third lap, repeating as you go for a determined number of repetitions. Alternating between aerobic and anaerobic exercise like this is known as an interval workout.
5. 5. Cool down. A cool-down is just as important to your workout as a warmup. Be sure to take a jog at an easy pace or walk around the track to help wind your muscles down and prevent unnecessary stiffness or soreness.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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