You're not alone, but you're losing out if the last time you used a track was in high school physical education. With the level surface and lack of impediments, the track is a popular choice among savvy runners for speedwork. Additionally, these exercises can help you increase your strength and productivity so you can run more effectively both on and off the track.

“The rubber track surface makes the ground feel like a springboard, ultimately giving energy back to runners to use towards increasing their speed,” says Mechelle Lewis Freeman, an Olympian in track and field who also founded and directs TrackGirlz. “It’s also significantly more forgiving on your muscles and joints than running on hard surfaces” like a treadmill's belt or even the concrete.

Setting up speed training is particularly simple because to the oval's 400-meter circumference, which enables you to focus on the present. “Instead of focusing on where you’re going, you can think about your stride, your efficiency, and your overall speed,” says Jasmine Nesi, a USATF-certified coach, coach at Mile High Run Club, and co-founder at RUNGRL. Running on a track can also assist you in pacing more organically without the aid of a treadmill belt under your feet.

The advantages of the track go far beyond how well you personally do. Most track workouts hosted by running clubs maintain a convivial and encouraging atmosphere. The track is a terrific place to make new running friends—the kind who will motivate you to brave extreme weather or endure a long run. Additionally, you're more likely to push yourself further during a group exercise session than you would alone, and you're less likely to give up when the going gets difficult. Other runners at the exercise can see if you're running with poor form and slowing yourself down.

Running in circles, though, can be challenging to get acclimated to if you're used to running in place, out and back, or from point A to point B. Before you head out to get an efficient track exercise on your own, consider the following.

Track Math

Most track ovals are 400 meters in diameter, or slightly less than a quarter of a mile, as measured in Lane 1. The straight sections are known as straightaways, and the curve or bend is where the straightaway starts to turn. A lap is one full rotation around the track. In light of it, the following fundamental measurements are useful to be aware of:

  • 100 meters: the length of one straightaway
  • 800 meters: roughly 1/2 mile or 2 laps around the track
  • 1600 meters: roughly 1 mile or 4 laps around the track

If four circuits around the track equal one mile, eight laps equal two miles, ten laps equal two and a half miles, and so on using that calculation.

You should be aware that the outside lane is 40 to 50 meters longer than the inside lane if you have access to all lanes. Due of this, several races begin at different times.

In the racing world, “the sprint races include the 100 meters, which is performed on the straightaway; the 200 meters, which begins on the curve and finishes at the end of the straightaway; and the single-lap 400 meters, one of the most difficult sprint races due to the speed and endurance it requires,” says Freeman.

Track Lingo

Most of these terminology are probably not unfamiliar to you if you regularly run. But when it comes to track workouts, which are typically more planned than longer, steady state runs, they're particularly crucial.

Intervals: “An interval is a period of increased effort,” says Nesi. They go hand in hand with recovery efforts. “The goal is to maintain a consistent level of performance in each interval,” adds Jennifer Forrester, a former DI sprinter and the co-director of TrackGirlz.

Recovery: You can catch your breath, reset, and refocus during a recovery phase so that you can put forth a consistent effort during your interval efforts. “Your rate of perceived exertion during a recovery period should come down to a 5 out of 10, or 50 percent of your interval effort,” says Nesi. “If you don’t recover long enough, you’ll be resisting fatigue the entire workout instead of building speed and power,” adds Freeman. “Keep recovery between two to three minutes for the 100- and 200-meter runs, and between four and five minutes for 400-meter efforts.”

Repeats: These are segments of the same distance done a set number of times with recovery periods in between, says Forrester. You can reduce the amount of recovery time you need between each repeat if you wish to increase your endurance.

Sprints: A sprint is an all-out, full-speed effort over a short distance, says Nesi. The majority of sprint exercises last between 20 and 60 seconds, 50 to 200 meters, or 400 meters if you can complete them in under a minute.

Strides: Strides are super short sprints—maybe 50 meters or half the straightaway, says Nesi—at nearly max effort. “I like them in warmups to build momentum,” she explains. “But you can also do them as finishers to a workout.”

Build-ups: “Build-ups increase heart rate and leg turnover as you increase your effort over distance,” explains Forrester. “They get your legs ready to run hard.” Following your warm-up, run for 30 meters at 50% of your top speed, 30 meters at 75% of your top speed, and 30 meters at 90% of your top speed. Then, gradually slow down by walking or jogging for the last 30 meters.

Split: You know what a mile split is during a long run, right? It’s the same thing on the track, the distance just changes. If you’re running 400s, or one lap, you would check your watch after your first lap, then aim to match or improve that split time on the next laps, says Nesi.

Track Rules

Track workouts are similar to other types of workouts in that you need plan ahead to mentally get ready for an effective workout and know exactly what you'll be doing.

Additionally, you should always warm up and cool down properly before and after your workouts. Before the track workout, jog for 10 to 15 minutes at a leisurely pace. Add some strides at the conclusion of the warm-up to assist raise your heart rate and prime your muscles for speedwork. Walk or jog slowly to cool down and lower your heart rate.

Jogging on the track is completely different from running on the road in other ways. Make sure you are aware of the "unwritten" guidelines that other runners follow to avoid getting into any mishaps (or look like a total newb).

Run counterclockwise: Runners move counterclockwise around a track, according to Forrester. (Only left turns! The moment is not now to deviate from the norm. Additionally, whether you enter or exit the track. “Be sure to look both ways for any runners” to avoid collisions, she adds.

Clear lane one. “This lane is typically reserved for the fastest runners,” says Forrester. If not, quicker runners maintain a leftward position whereas slower runners maintain a rightward position. “The inside lanes are typically reserved for those working on speedwork, while tempo runs, warm-ups, and cooldowns should be done in the outer lanes,” she adds. (BTW: If someone yells “TRACK!”, it means to clear the way—so if you’re the one being passed, you should move immediately out of the way, warns Forrester.)

    Leave the headphones at home. Being aware of your surroundings is important when you're near to runners who are giving their all in a small space. If you find it difficult to run without music, “it’s helpful to leave one ear bud out,” says Nesi.

    Sample Track Workouts

    If you're new to track, Freeman advises doing 100-, 200-, or 400-meter repetitions to build a solid speed and endurance base. According to Freeman, the ratio between the sprint interval and recovery should be 1:1, meaning you should walk the same distance you ran (so if you run one lap, walk a full lap in the outer lanes for a full recovery).

    “Remember, your pace depends on your fitness level,” she adds, “so instead of focusing on time, focus on the amount of intensity: your effort should be about a 6 or 7 out of 10.” The more comfortable you get, the more you can increase your intensity or reduce your recovery. Try any of these beginner interval workouts:

    100 Meter Repeats

    • Warm up
    • Run hard for 100 meters (1 straightaway)
    • Recover by jogging or walking 100 meters
    • Repeat 6 to 8 times
    • Cool down

    200 Meter Repeats

    • Warm up
    • Run hard for 200 meters (½ the track or 1 curve + 1 straightaway)
    • Recover by jogging or walking 200 meters, the rest of the lap
    • Repeat 6 to 8 times
    • Cool down

    400 Meter Repeats

    • Warm up
    • Run hard for 400 meters (1 lap around the track)
    • Recover by jogging or walking 400 meters, 1 lap
    • Repeat 6 times
    • Cool down