If I was to go back to the beginning as a runner, I’d do my training at the track. If you’ve only just started running Complete 7-10 reps speed sessions on the track is in my opinion the greatest place to be. Sure, it might feel intimidating at first – I remember it did for me – but it isn’t only a place for fast people. People like you and I go too.
At my TrackMafia sessions, I always remind people that they’re only ever 400m away from the finish line. That makes it the perfect place for experimenting and really pushing your limits with your running. Even if it all goes wrong, you can just reset, recover and go again.
The running track – in numbers
As you’ll probably have noticed at the Olympics, most running tracks are 400m long, though this is only in the inside lane. That’s why you see races where the outside athlete seems like they’re getting a head start – their lane is about 40-50 metres longer. There are usually eight lanes in all, with two curved sections and two 100m-long straight sections known as straightaways. That’s where the 100m sprints happen.
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There are tons of advantages to running on the track – and they might inspire you to find your lane and get going.
Speedwork becomes more fun
Every Thursday night at the running track felt like a special occasion. My friends and I would meet in a coffee shop, walk over there together as part of a warm-up Best winter running gear, drills and strides. The rubber track surface felt springy, as if it was offering help and giving back some speed-inducing energy. It also felt more forgiving and a touch easier on both my muscles and joints Do runners really need to do a VO2 max test.
It’s easier to work out your true running pace
It sounds obvious, but on the running track, there’s nothing to do but run. No traffic, no crossings, no bumps or obstructions – you can focus completely on your running. Combine this with the fixed lap distance and you can really hone your consistency to develop as a runner. You start to get a much better sense of what particular paces Complete 4-6 reps.
It’s great for group sessions
During sessions at the running track, we’d all take turns leading the rep, occasionally battling a headwind along the way. Although you’d want to ease off at times, you knew that this rep wasn’t just yours – it was the team’s rep. Accountability and team spirit like that can help you to keep going for longer and push harder than you might do if you were running alone.
How to start training on the running track
You might feel a bit daunted running in a new place, so take the pressure off by just doing your usual easy run at first. Or what about a route somewhere nearby that you can start and finish on the track? Just get used to how it feels running around the oval before you think about speedwork. Once it starts to feel comfortable, then you can introduce the idea of going faster.
Running track etiquette
As with any run – whether that’s ticking off some easy miles How to treat tight calves for better running tempo session on the roads – you’ll want to top and tail your track session with a 15-minute jog at an easy pace. At the end of your warm-up jog, complete some strides to help elevate your heart rate and prime your muscles for the speed work ahead.
But, unlike runs beyond the oval, runs around the track involves some unwritten rules that you’d do well to follow. The track is open to all, so here are a few tips to help you – and others – have the best experience there:
- Run anticlockwise if you’re running along the inside lanes.
- If you’re about to pass other runners but not going full pelt, let them know your intention with an ‘On your right!’ and pass them on this side. If you’re on a hot lap and really need that inside lane, say ‘On your left!’ and take this course when the space is free.
- Be graceful and compliant if other runners want to pass you – they just want to get by.
- Don’t walk in lane one when the track is active.
- Likewise, don’t stop abruptly on the track – instead, look both ways, then peel off when it’s safe.
- Runners often want to give 100% when they’re running on a track, so it’s good to be aware of what’s going on around you – as such, it’s best to leave your headphones at home.
m easy, 150m hard
Running on the track helps your body to become familiar with managing discomfort, which means your comfortable pace will gradually get faster over time. When you first do these workouts, feel free to take breaks between each rep. Then, you can build up to doing these workouts continuously.
200m repeats
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600m repeats
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800m repeats
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Best wireless headphones, RW The best running spikes for track sessions and XC TrackMafia. columnist and founder of: @bitbeefy and @trackmafia_
