If you live near a running track, you can add some variety to your workouts by using it.

I live just over a mile from a high school track and 4 miles from the U of O track. Both offer great opportunities for workouts apart from the usual distance runs. When I’m looking for a track workout, I’ll usually run to it, do some intervals, then run back home for a complete workout.

What’s nice about the nearby high school track is that it’s usually not very crowded – only a few other runners or walkers at any given time.

Here are a few pointers for running on the track:

  • If you’re using lane 1 for your workout, move over to the next lane when faster runners come up on you, especially during a cooldown portion of your speedwork.
  • During recovery after the faster runs, keep moving instead of stopping altogether. It’s better for the heart to gradually elevate and slow the heart rate.
  • Typically you’ll run counterclockwise on the track, but you can mix it up and go the other way. Watch carefully for others if you do!
  • Wear spikes occasionally if you have them – this is the place to use them. Expect a little soreness after using them if you’re not used to it.

Challenge yourself to run a fast lap, recover, then beat that time on the next fast lap. Just completing these faster runs improves your overall conditioning and fitness level, adding endurance to your longer runs.

Bernard Lagat in the lead

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