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If you have access to a running track, it can really be a gamechanger for your training – especially in the darker months. Running tracks are designed to take a lot of the hassle out of training. They’re usually well-lit, free from hazards and you know exactly how long they are, which makes them perfect for interval training.

Many runners are hesitant about training at an athletics or running track because they think they are just for super-speedy runners. But that’s not the case. There’s no minimum speed limit. Knowing what to expect and what the ‘rules’ of track running are before you go can help you feel more confident.

Why use a running track?

While one of the great things about running is being able to do it pretty much anywhere, any time, there is something special about stepping foot onto a running track and knowing that this space is dedicated to running. From a mental perspective, heading to the track can help get your head in the zone for your run.

Running tracks are softer and easier to grip than most pavements, so they are a more comfortable and safer surface for runners to train on. Just like running on a treadmill, you can also stop your session at any time, so they’re useful for runners returning to training after an injury or period out.

What you need to know about running tracks

• A standard, outdoor running track is 400m round the inside lane (lane 1).
• Each ‘straight’ is 100m, and each bend is 100m.
• You should always run anti-clockwise.
• Runners do their hard efforts in lane 1 and move out to an outside lane (lane 6-8) for their recoveries. Check over your shoulder before changing lanes to make sure the coast is clear.
• If you’re overtaking a slower runner, move out to lane 2 and remember, they have the same right to be there as you.
• If you’re being overtaken by a faster runner, stay in lane 1 and remember, you have the same right to be there as them.
• If you’re running with a group, make your pack narrow (two people wide) and easy for other runners to overtake if needed.
• If you head someone shout ‘TRACK’ it means they’re alerting you to their presence and they’re about to overtake or collide with you.
• Try not to stop suddenly at the end of your efforts, as there may be someone right behind you.
• Don’t wear your headphones, you need to be aware of what’s going on around you.
• Look for signs at the track and familiarise yourself with any track rules.

Image: istock/VIJ

Training on a running track

Before you go, check what the public opening hours are and whether there are any club session on. If you’re put off by the thought of lots of other runners, you can try to avoid them.

However, the benefit of training with a club is that you’ll get a structured session led by a coach, so you could consider joining in. Check whether the club welcomes newcomers and what level the workouts are suitable for.

Plan your session

You could, of course, run around the track at a steady pace to clock up your miles,  however it’s more more interesting and efficient to do an interval session at the track. Sessions such as 400m or 800m reps lend themselves to doing on the track as you know exactly how far you need to run. But you can also do intervals based on time (2 minutes, 5 minutes etc). If you always use the same starting point for each of your efforts you’ll be able to know how far you went in each.

Work out your paces

If you have a target pace for your efforts, work out what this translates to per lap or interval. As you’re running in circles, the distance and pace on your watch may not be accurate. Know how many minutes and seconds it should take you to run each 400m and work off that number instead.

Warm-up first

It’s important to warm-up properly before any interval session. You can usually find space to jog a few laps of the track in lanes 6-8, and there may be space on the infield (middle of the track) to do some dynamic warm-ups if it’s not being used for other activities.

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How far is…

A standard outdoor running track is 400m. If you’re using a GPS running watch, you may have a ‘track mode’ which will give you a much more accurate reading for your session as it anticipates you running 400m loops, and therefore avoids GPS drift. If you’re not using a watch, this is how many loops you need to do for various distances.

• 400m = 1 lap.
• 1k = 2.5 laps.
• 1 mile = 4 laps.
• 5k = 12.5 laps.

Looking for a session to do at the track? Try one of these interval sessions.