How To Use A Running Track

Some people might feel intimidated by the idea of running on a track, especially if they're new to running or unsure about proper track etiquette. Additionally, the presence of experienced or faster runners can make some newcomers feel self-conscious. This article sets out to give you the basics on track etiquette so you can feel empowered to smash your interval sessions.

Run It Anticlockwise

First things first, know which way to go! The finish line (and the 100m straight) will often be infront of the grandstand. From here, as you loop round, you’ll likely see small plaques indicating the start lines for the various track events. This can be good to reference distances when doing your rep sessions. Note: some tracks may be ran in a clockwise direction. While this isn’t common, it’s always best to check.

Know Your Lanes

Although lane etiquette may change from track to track, it’s most common that those running longer intervals (400m+) run in the inner lanes ( 1 and 2), whilst those running shorter reps (eg. 200m or 100m) do so in the middle lanes (3-6) with the outside lanes being for warming up.

Warm up, Recovery, and Cool Down

Whilst warming up move over into an outer or unoccupied lane to allow those still working to pass on the shortest loop. If you’re recovering in-between reps step off the track onto the field inside the track.

Pass On The Outside

When using the track for longer reps it’s customary to move out and overtake slower runners on the outside. However, If someone is obstructing the inside lane and isn’t running i.e they’re recovering in-between reps, warming up, jogging, then they are expected to yield. In this scenario shout “track!” so they can allow you to pass on the inside.

Avoid Obstructing

If running in a group, avoid spreading out across multiple lanes. Keep no more than two runners abreast to allow others to pass easily. If you’ve finished your session, or are stopped for any reason then move safely off the track.

Stay in Your Lane

Stay within your designated lane throughout your run. Avoid drifting into other lanes, which can lead to collisions and confusion. If you do move out into another lane to allow others to pass, always look both ways before doing so.

Stay Hydrated and Prepared

If using equipment like water bottles or other accessories, be mindful of where you place them and pick up your litter after yourself.

Follow Local Rules

Different tracks may have specific rules or guidelines, so be sure to follow them. Check the track schedule for any organized practices or events that might impact track usage.

Remember that track etiquette is designed to promote a harmonious and efficient training environment for runners with varying speeds and goals. By adhering to these guidelines, you contribute to a positive experience for everyone sharing the track.