Whenever I do a track workout, I get a little nostalgic because running on a track reminds me of when I first started running on my cross country team in middle school. Although a lot has changed in my life since then, it makes me realize that I still love to run and find peace and comfort in running. Of course, you don’t need to have corny, sentimental reasons to like doing a track workout.
Here are some of the many benefits of track running and why you should consider incorporating some track workouts into your training routine. Also, check out the rules below for track running safety and etiquette, so you don’t come across as a rude runner on the track.
4 Excellent Benefits of Track Running
1. Your body will appreciate the softer surface.
Whether it’s a rubberized or dirt track, the surface is much easier on your muscles and joints than asphalt roads or concrete sidewalks. The softer surface and lack of inclines make it an especially good starting point for runners who are just coming back to running after an injury.
2. Running on a track is safer than running on roads.
You don’t have to worry about oncoming cars or crossing busy intersections, so you can really focus on running hard if you’re doing a speed workout, or completely zone out if that’s your goal. Track running is also safer than road or trail running because you’ll usually find other runners or walkers there and don’t have to worry about running alone.
3. It’s easy to measure your workouts.
Like treadmill running, you can easily measure your distance and monitor your pace on a track, making it a great place for interval workouts. I personally would never do a long run on a track, but I love doing 400m, 800m, or mile repeats there. The formality of the track helps me stay focused on my running form and the task at hand.
4. You’ll get motivated by other runners on the track.
One of the best benefits of track running is that having other runners around can make you work harder because it brings out your competitive spirit. Seeing that runner just ahead of you on the curve may motivate you to give a little extra push to catch him.
Track Running Safety and Etiquette Rules
Whether you’re a beginner or experienced runner, a track is a convenient option for outdoor running. Here are some basic safety and etiquette rules for track running.
Run in the right direction.
The typical direction for most tracks is counterclockwise, but it can vary. Look for posted signs indicating which direction to run (some alternate directions daily) or follow the lead of others runners and walkers, if you’re not sure.
Run in the correct lane.
If you’re there to do an easy run, stick to the two outermost lanes on the track. The inner lanes are usually reserved for fast runners or those doing speed workouts
Pass on the right.
Track etiquette calls for runners to pass others on the right for a counterclockwise direction, on left if you’re running clockwise.
Listen to music with caution.
I’ve never heard about a track that bans people from wearing headphones but, like when you’re running on the road or trails, you should make sure you don’t completely cut off your sense of hearing. Listen to your running music at a very low volume or with one earbud out so you’re aware of your surroundings and can hear other runners behind you.
Leave your dog at home.
Many tracks don’t allow dogs anyway but, even if dogs are allowed on the grounds, it’s not a good idea to run with your dog on a track. Your dog could easily run into another lane, even if he’s on a leash, or relieve himself in the middle of the track.
Don’t stop in the middle of the track.
If you have a cramp, need to tie your shoe, want to stretch, or stand and chat with a friend, be sure to move over to the side, off the track. Other runners will get annoyed if they have to maneuver around you.
Respect the hours of use.
Most tracks have times when the track is off limits to recreational runners, like during a track meet. Some schools allow recreational runners to run in the outer lanes while teams are doing their workouts, but you should check posted signs or ask if you’re not sure if it’s allowed.
Also see: 4 Track Workouts to Improve Speed
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
