Running on a track has a lot of great benefits. For many runners that have never run on a track, it can be a daunting first time experience. Here are some guidelines to know before you hit the track for your speed workouts this spring.
Lane Selection
The inner most track lane is 400 meters (quarter mile) in distance. Therefore when performing track workouts that pertain to a set distance, you will want to run on the inside lane. However when not running hard, you should run in the outside lane to avoid blocking other runners performing workouts
Passing/Getting Passed
When passing other runners on the track, it is most common to pass on the right. If you hear someone yell, “Track” behind you, it means that you’re in their way and you should move over one lane to the right.
Direction
Always run in a counter clockwise direction – unless otherwise noted. However, don’t think everyone one will adhere to this. Therefore before stepping onto a track, look both directions.
Shoes
While some fast runners use special shoes make for tracks (called: Spikes or Flats), just wear your normal running shoes for track workouts.
Headphones
Since you’ll need to be aware of your surroundings at all times, headphones are not recommended.
Usage
Some tracks set aside times for organized team practices. While this might not be an issue so long as you run in an outside lane, if you notice a team practice going on, ask what the protocol is for running on the track at the same time.
*This article first appeared in a RPRC weekly email. To become a member of Race Pace Run Club sign-up here (it’s FREE!).
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