{"id":6377,"date":"2023-08-08T20:14:46","date_gmt":"2023-08-08T13:14:46","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6377"},"modified":"2023-08-08T20:14:46","modified_gmt":"2023-08-08T13:14:46","slug":"running-on-a-track-what-beginners-should-know","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6377","title":{"rendered":"Running on a Track: What Beginners Should Know"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">F<\/span>or those of us who came to running later in life (as in, we didn\u2019t run track or cross country growing up, and may even faked injuries to avoid running the mile in gym class\u2014just me?), it can feel like there\u2019s lots to learn about running, and lots to be intimidated by.<\/p>\n<p>Like, what on earth is a <a href=\"https:\/\/www.wellandgood.com\/running-terms-explained\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/running-terms-explained\/\">fartlek<\/a>? And how do you <a href=\"https:\/\/www.wellandgood.com\/skin-chafing\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/skin-chafing\/\">stop chafing<\/a> so much? And is running actually <a href=\"https:\/\/www.wellandgood.com\/knee-pain-running\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/knee-pain-running\/\">bad for your knees<\/a>?<\/p>\n<p>Since starting on my running journey almost a decade ago, I can now proudly say that I know the answer\u2014or at least, <em>an <\/em>answer\u2014to these questions. I\u2019ve also ran a marathon, conquered the trails, and written dozens of stories about running. But one thing I still haven\u2019t worked up the nerve to do? Hit the track for a workout.<\/p>\n<hr\/>\n<hr\/>\n<p>It\u2019s about time for that to change\u2014so I asked coach and professional runner <a href=\"https:\/\/www.runningjoyfully.com\/about-kaitlin\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.runningjoyfully.com\/about-kaitlin\">Kaitlin Gregg Goodman, MPH<\/a> to fill me in on everything I need to know before my first track workout.<\/p>\n<h2>The track basics<\/h2>\n<p>Whether you\u2019re going for a solo track workout as part of your race training, or going to your run club\u2019s weekly track session, odds are, the track you\u2019ll be on will be either a community track or one affiliated with a school. First things first: Respect the rules of the track. Most will have some hours where they are closed during the day, so don\u2019t hop the fence, which could result in the whole community losing track privileges, says Goodman.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/running-on-a-track\/\" current-title=\"What Every Runner Should Know Before Their First Track Workout\" current-image=\"GettyImages-running-on-a-track.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-08\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/running-on-a-track\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/running-on-a-track\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/running-on-a-track\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>It\u2019ll either be an all-weather track made of rubber or a dirt track, with somewhere between four and eight lanes. More often than not, the innermost lane, known as lane one, will measure exactly 400 meters, so four laps will just about equal a mile (technically 1609.34 meters). That predictability is part of why Goodman says the track is her happy place.<\/p>\n<p>\u201cI can do a track workout in Seattle, I can do a track workout in Boston, and I can compare those apples-to-apples,\u201d she says. \u201cObviously there\u2019s going to be some differences in weather, but for the most part, it\u2019s controlling a lot of the controllables and 400 is 400 is 400.\u201d<\/p>\n<h2>Track etiquette 101<\/h2>\n<p>If you\u2019re like me, one of the scariest parts about running on a track is the idea of being in someone\u2019s way, or getting bulldozed by a pack of faster runners. But there are multiple lanes on the track for a reason, and if you know where you\u2019re supposed to be, lots of runners can enjoy the track at once, sans collisions.<\/p>\n<p>The most basic rule to follow is that faster runners get the right of way in lane one. \u201cIf you\u2019re out there by yourself at 6 am, run in whatever lane you want,\u201d says Goodman. But if there are others on the track, be conscious of your pace relative to theirs, and make way out of lane one if need be. (And don\u2019t be surprised if someone coming up behind you yells \u201clane one\u201d or \u201ctrack\u201d\u2014that means they want you to move over so they can pass you.)<\/p>\n<p>If you\u2019re <a href=\"https:\/\/www.wellandgood.com\/jogging-vs-running\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/jogging-vs-running\/\">jogging<\/a>, or running in the wrong direction for whatever reason (so turning right instead of left, which some people do if they\u2019re spending lots of time on the track and want to even out their bodies), stay in the outside lanes. When you\u2019ve finished a rep, don\u2019t just stop\u2014move to the right or into the infield so that no one barrels into you as they finish. And just like when driving, look before you change lanes.<\/p>\n<p>If you\u2019re doing a workout as part of a pace group, keep in mind that \u201cfolks are trying to dial into a particular pace, and pacing is really important when you\u2019re on the track,\u201d says Goodman. \u201cSo it can be perceived as rude to be one-stepping, or unnecessarily pushing the pace.\u201d It\u2019s okay to move into a faster or slower group if you find the one you\u2019re in isn\u2019t quite the right fit, but try to seed yourself in the group where you think you can hold the pace for the whole workout, she says. If you still need to pass someone, do it on their right side.<\/p>\n<h2><strong>What a track workout looks like<\/strong><\/h2>\n<p>If you\u2019re on the track, you\u2019re probably there to work on your speed. This will likely look like intervals with some rests built in, whether that\u2019s an active recovery (so, jogging) or standing rest (in the infield or on the outside of the track\u2014not in the way of other runners!). Here are some of Goodman\u2019s favorite beginner-friendly workouts:<\/p>\n<p><strong>In-and-out 200s: <\/strong>One mile (or four laps) of 200 meters uptempo (it could be 10K pace, half marathon pace, etc) followed by 200 meters jogging. If you\u2019re a beginner, stop there\u2014otherwise you can do this a few times, with rest in between each mile.<\/p>\n<p><strong>Ladder workout: <\/strong>Work your way up the ladder with a 400, an 800, then a 1200, then come back down the ladder with another 800 and 400. Aim for 5K pace in the 400s and 800s and 10K pace in the 1200. \u201cI like to be controlled as I go up the ladder,\u201d says Goodman. \u201cAnd on the back half of the workout, that\u2019s when you can push the pace more, and try to beat your splits from the first time.\u201d More advanced? Extend the ladder all the way up to 1600.<\/p>\n<p><strong>Fast 200s: <\/strong>Goodman recommends ending your workout with a few fast 200s (with a minute of rest in between) to work on your finishing speed on tired legs. \u201cThe track is a really good reminder to work on your form,\u201d says Goodman. \u201cYou don\u2019t have drivers and hills and potholes or any of those distractions.\u201d<\/p>\n<h2>The perks of running on the track<\/h2>\n<h3>Safety<\/h3>\n<p>\u201cI\u2019ve almost been hit by a car running, as I\u2019m sure many other runners have,\u201d says Goodman. \u201cThe track is a safer environment where you can just focus on the workout and executing what you\u2019re setting out to do from a training perspective.\u201d<\/p>\n<h3>Accurate splits<\/h3>\n<p>If you\u2019re tried to do a workout on the roads, you know that programming it into your watch can be a pain. Plus, relying on GPS to tell you your splits can be a gamble if you\u2019re near lots of trees or tall buildings. At the track, you can ditch GPS and log your splits manually (with the \u201clap\u201d or \u201csplit\u201d functionality on your watch), so that you know they are exact. Just tweak the display on your watch to show actual time rather than pace (which will be inaccurate since it\u2019ll be using GPS), and acquaint yourself with how your typical minutes per mile road paces translate into seconds per 400. Just don\u2019t fall into the trap of constantly looking at your watch, says Goodman, especially if you\u2019re running with a group. \u201cTake advantage of the pacing around you and turn your brain off,\u201d she says.<\/p>\n<h3>Easy logistics<\/h3>\n<p>Need to bring your kid to your workout? Want to try out a few pairs of shoes? Doing a practice run of your fueling plan? The logistics of the track make it easy, whether you need to keep an eye on your child playing in the infield, or access a pile of shoes, extra layers, or gels.<\/p>\n<h3>Built-in community<\/h3>\n<p>\u201cThe roads can be lonely,\u201d says Goodman. \u201cIt\u2019s just you and your headphones out there. At the track, often there\u2019s gonna be a lot of other people around you.\u201d She points out that you could be surrounded by everyone from professional runners blazing around the track to older adults doing walking laps.<\/p>\n<p>\u201cKnow that if people are at the track, they\u2019re all going after goals, just like you,\u201d she says. \u201cThey may also be a little nervous or intimidated like you. So give somebody a \u2018good job.\u2019 Try to tap into that community. Hopefully the track can be your happy place, too.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>For those of us who came to running later in life (as in, we didn\u2019t run track or cross country growing up, and may even faked injuries to avoid running the mile in gym class\u2014just me?), it can feel like there\u2019s lots to learn about running, and lots to be intimidated by. Like, what on &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6378,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6377","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6377"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6377\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6378"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}