- Running on the track can have many benefits
as part of a structured training plan.
And it can also make your run training
a little bit more social.
- If you've never run on a track before you might
think it's a bit daunting but it's not.
You don't have to be fast to run on a track,
anyone can do it.
But there's a few things you need to know
before you step onto the track,
which we'll cover in this video.
- Yeah, so we're here to guide you through the dos
and don'ts so you're ready to take your training
to the next level.
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So it's worth considering your clothing when you're
heading to the track and it's important to feel
comfortable but have enough range of movement
so you can run fast.
And the best thing about a track,
you're going around in circles so you can just
take anything extra that you don't need off
and leave it in a pile that's pretty safe.
- Yeah, and I think for the warmup
you wanna leave a few layers on 'cause literally
you want to warm up during that phase.
But when it comes to the main session,
you probably wanna strip down into a t-shirt and shorts
'cause you're gonna warmup quite quickly.
But then after your session you're gonna get pretty cold
so put those layers back on.
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- If you've seen athletics on the television you might
think oh my gosh I need to go and buy some spikes
in order to run on the track.
But you don't actually need to.
Your ordinary trainers, something like this will do
the job perfectly.
Probably best to avoid cross country shoes
'cause you don't actually need any extra grip on the track.
- Yeah, I think I'd reinforce that point on spikes as well.
You don't need 'em.
For me it's a big no no.
You're probably gonna cause yourself more injury problems
than what's good.
And if you wanna feel that little bit faster
just wear some racing flats.
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- Now before you head to your local track,
it's probably worth just checking the time table.
It works a little bit like a swimming pool.
So you might find it's just free running open to anyone,
and you can go and have a go.
Other times clubs might have hired it out.
And if there is a club why don't you contact them
and see if you can join in and you might make some
new running friends and make it a little bit more fun.
- Definitely and also if you finish working,
it's dark outside and you're a bit worried about
running on the street, then a floodlit track is
probably gonna be the best place for you to run.
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So as always, when you're coming somewhere new,
you need to think about safety.
And the rules of track are to begin with,
you need to be going anti-clockwise.
So running to the left.
And also when you're crossing the track look both ways
'cause someone could be just hurtling towards you.
- Yeah and also when it comes to the inside of the track
you've got to respect this area.
It might look like a nice bit of grass for
doing your stretches on or the sand pit
or the high jump you think you get to go and lay in,
but actually it's quite often in use and it's a sure way
to annoy people.
But also you could get hurt if there's a javelin
or a shotput being hurled your way.
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If you're told by your coach go and run in lane one,
they mean the inside lane.
Now tracks are normally six to eight lanes wide,
starting in one, going outwards as the numbers go up.
- However if you get to a track and you got some of these
in lane one, that means lane one's out of bounds
because they're trying to protect it getting worn out.
So in that case you'll have to switch to an outside lane
like lane two.
- And then it's worth paying a mind if you're doing
800s for example, two laps of the track will suddenly
be a little bit more than 800,
so bear that in mind when you're looking at your watch.
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When you first come to a track it can be a little confusing
as there's lines everywhere.
But actually there's only a few that you really
need to know.
- Yeah, and some of them are quite useful,
like this one for instance.
It is a solid white line, and these'll be staggered
every 100 metres around the track which is quite useful
for pacing when you wanna dial in that first 400 metres.
- Yeah, and if you are having to run outside of the first
lane and say you're doing a 400 metre reps,
then there will actually be staggered starts
so you still run that exact distance.
So just look on the track, there should be a little
400 next to it.
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- Another advantage of running on a track is it's
really accurate and quantifiable, so you're not relying on
technology to work out how far you've run.
- Yeah, and Ben you can measure your progress pretty
accurately so you could replicate the exact same session
a few weeks later and see how much you've improved.
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So when you are running on a track for the first time,
just bear in mind your legs might feel it the next day.
It's a hard and fast surface.
I remember the first time I did it.
I could really feel them the day after.
So make sure you contact with a really good warmdown,
and a thorough recovery.
- Yeah and although it's fun to run on a track
and it is a great training tool,
it is a very hard surface, it's quite unforgiving.
So you might wanna limit yourself to just one
session a week on the track.
- Well I personally love running on the track
and I get such a buzz after a session.
And I must admit I also quite enjoy the social aspect
of running with other people.
- Yeah and for me I just like to like I'm going fast
and don't think there's a surface out there
that runs as fast as a track does
so I'd highly recommend getting down to your local
track and give it a go.
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