How to start running track


Running on track should be part of any runner’s routine - even if you mainly focus on trail running, marathons or other long distance work. Track running provides several key benefits which can improve your speed, strength and stamina, regardless of what your main type of running is.  

Learning how to start running track if you’re new to it is really important and there are certain things to keep in mind to ensure you get the most from your session. Let’s look at how to run track as a complete beginner. 

Should I run track? Key benefits

Running track is great for any kind of runner. The benefits of knowing how to run track include: 

  • Softer surface - the track will give more spring which can reduce strain on your joints
  • Safer than road running - there is much less chance of having an accident when running on a smooth track than a pavement
  • No ‘thinking’ required - because you don’t have to think about your route at all, you can really focus on improving your running technique
  • Easy to measure distance - you will know exactly how far you ran
  • Join a team - there are usually coaching sessions where you can meet other like minded runners

How to start running track

 

If you are planning on running track, here is how to get the most out of your next session:

  • Find out about club sessions before you go

All running tracks will have a club you can join to receive coaching or to run in a team. This can be a great way to learn from peers and can be a big motivator too. The coach and other runners can give you advice on how best to run on track and they may also record all your times for you - which is obviously one less thing to think about. 

Of course, not everyone wants to join a club, especially if you only need to use the track occasionally. In this case, it’s always smart to check if there is going to be a club session before you turn up for your first run. You don’t want to be competing for space!

  • Learn about track running etiquette

If you are new to track running, it is vital to learn the etiquette. Following the rules is very important because it keeps everyone safe and avoids injuries. Fortunately, track etiquette rules are not too complex. It’s always worth verifying how to run track for beginners when you turn up for your first session, but the following rules apply almost everywhere:

  • Run in the correct direction (it is usually anticlockwise, but it’s always worth checking)
  • Do not stop on the middle of the track - this could cause an accident
  • Always pass on the right when overtaking
  • Always look over your shoulder if you are moving out of your lane to avoid a collision
  • Don’t listen to music - there’s a good chance people will be running past you at high speed, so it’s important to be aware of what’s happening around you
  • Run in the correct lane - the inner lanes are reserved for sprinters and those doing speed workouts, while the outer lanes are for more leisurely running
  • Treat others as you’d wish to be treated - running tracks can be unpleasant environments if faster runners are ‘tutting’ less speedy peers
  • Have a plan in mind for your run

Sometimes when people start running track they just do endless loops - this can end up being pretty tedious! It’s therefore a good idea to go with a structured training plan in mind of what you want to achieve. Common types of track running workouts include:

Do reps of the track with a break between each lap.  

  • Interval sessions for endurance

Similar to the above, but you increase the distance with each repetition. The first interval might be one lap, the second would be two laps, and so on. 

  • Split training

Hit record on your stopwatch and mark a split after your first lap. You then aim to match or beat your first lap time for the subsequent laps. 

  • Strides

A stride is a kind of track workout where you do high intensity sprinting for a set distance, then slow down for a distance before sprinting again. You might do 50 metres at top speed, drop to a jog for the next 50m, then sprint again. 

The value of knowing how to run track

If you are looking to improve your running, endurance and technique, running on track is essential. While it can feel a little intimidating to head down to a track for the first time as a beginner, with a little experience you will soon feel comfortable and see how much it helps boost your fitness and endurance levels.

By taking a little time to learn how to run track, you can get the most from the experience.