Track Workout Guide

Why Are the Start Lines on a Track Staggered? Each lane is longer than the one inside it. So to make sure everyone covers the same distance in a race, the starting lines are staggered. Without that, someone in Lane 8 would end up running much farther than someone in Lane 1.

Track Etiquette. Tracks are shared spaces—and just like anywhere else, a little awareness goes a long way. Most etiquette is just good sense, but it helps to know the unspoken rules before you jump in:

Always Run Counterclockwise. Unless signage says otherwise, counterclockwise is the default. If you’re not sure, copy others or ask someone nearby.

Understand Who Runs Where.

Lane 1: Reserved for faster runners or people doing structured workouts

Lanes 2–3: Great for steady running or cooldowns

Lanes 4–6: Safe for walking, warming up, or group jogs

Running side-by-side with a friend? Stick to the outer lanes during busy times! When passing someone, do it on the right and give a friendly heads-up (“On your right!”). No need to shout, just let them know.

Stretching / Warm-Up Suggestions

While there has been conflicting research on stretching over the years, the latest evidence suggests that there is a time and place for both active (dynamic) and static stretching. For both performance and injury prevention, it's important to do the right type of stretching at the right time!

Dynamic Stretching

Dynamic stretching should be done before your main run! It makes an excellent transition phase from complete rest to running, and is a great way to improve running form and economy by focusing on run-specific movements. It involves rhythmic movement throughout a person's full range of motion and focuses on proper form and motions that help to actively increase range of motion within reasonable parameters. Dynamic stretching before running reduces muscle stiffness, in turn decreasing risk of muscular injury. By loosening you up without stretching your muscles to the point of reducing their power, it also helps prepare your body to run faster! It can actually stimulate fast-twitch and intermediate muscle fibers that are often neglected during traditional run training. 

Here are some ideas for an example warm-up. Part 1 can be done before all runs. If you're doing speedwork, it's recommended to do Part 1 stretches, a warm-up mile or so at conversational pace, and then the additional Part 2 stretches to really prepare the body for the intense workout to come.

Dynamic Warm-Up

• Part 1

  • Arm Swings

Standing tall with feet shoulder-width apart, swing your arms in a circular, clockwise motion, mimicking propeller blades on each side of your body. Avoid crossing your arms over your chest. Keep your back straight and knees slightly bent. After 6-10 reps, swing the arms from the sides across your chest in a back-and-forth motion for another 6-10 reps. These exercises help relax the major upper-body muscles, making your upper body more efficient during running. This is particularly advantageous because runners tend to carry tension in their arms and shoulders, which affects the rest of the stride.

• • Side Bends

With the same posture as arm swings but with hands on your hips, lean smoothly from left to right, being careful not to lean backward or forward. Repeat 16-20 times. These bends assist in keeping the spine mobile.

• • Hip circles

With hands on your hips, make hip circles, as though you are using a hula hoop. Perform in a clockwise motion for 10-12 rotations and then reverse direction for another 10-12 rotations. By opening up your hips, this exercise allows for a better range of motion in your stride.

• • Half squats

With hands on hips or straight in front of you, bend at the knees until your thighs are parallel to the floor, then slowly straighten your legs to return to the starting position. Perform 10-12 times. The half-squat develops a higher leg lift. By having a higher leg lift, you improve your natural stride and avoid shuffling and other inefficiencies.

• • Leg swings (side to side)

Stand facing the fence with both hands on it, placing your weight on your left leg. Swing your right leg across the front of your body. Swing it as far left as you can move comfortably and then back to the right as far as you can move comfortably. Do 10-12 times and switch legs.

• • Leg swings (forward & back)

Stand with your left side next to the fence, placing your weight on your right (outside) leg and left hand on the fence. Swing your left leg forward and backward in a pendulum motion for the 10-12 reps. Reserse position and do the same with the right leg.

• After part 1 exercises, run approximately 1 mile (or 10 minute) warm-up run at conversational pace, then go on to part 2.

• Part 2

  • Skips 

Skip for 30-50 meters (10-15 seconds). Incorporating A-skips & B-skips eventually may be beneficial but is more advanced. (Video here)

• • High Knees (Video)

Jog slowly and focus on lifting your knees toward your chest in a marching fashion. Pay attention to driving one knee toward the chest, and also maintain proper arm carriage and pump rhythmically with the opposite knee. (Proper arm carriage means elbows bent and moving back and forth as if on a pendulum at the shoulder.) The up-and-down actions should be quick, but your movement forward should be steady and controlled. Travel 30-50 meters, then return to start.

• • Butt Kicks (Video)

In this reserse motion of high knees, pull your heels back rapidly toward your rear end. Again, the motions should be quick, but your linear movement steady. Travel 30-50 meters, turn, and continue back to your starting position. 

• • Side-to-side adductor stretch (Video)

Stand with your hands on your hips and your feet a little more than shoulder-width apart and pointing straight ahead. While keeping your feet pointing straight ahead and your right leg straight, bend your left knee and step to the left, ending with most of your weight in your left foot. Return to the starting position before stepping laterally to the right. Do 10 times on each leg.

• • Toe-touch hamstring stretch aka "scoops" or "sweeps" (Video)

Stand with both feet together. Take a step forward with your right leg, and point the toes of your right foot toward your shin. Bend from your waist to reach for your right foot. Repeat with your left leg. Do 10 times on each leg. (You can also do these traveling, lifting your arms up and behind you as you bend and reach for your foot, making a scooping motion. Travel 30-50 meters and jog back to the start.)

• • Cariocas (Video)

Also known as the "grapevine," this is the trickiest of the exercises in terms of coordination. With arms perpendicular to your torso or bent at your sides, stand with feet shoulder-width apart. Moving to the left, pull your right foot behind the left. Sidestep to the left, then cross the right leg in front of the left. Continue with this motion. Basically the legs are twisting around each other while the torso stays still on the twisting pelvis. Travel 30-50 meters, turn, and continue these steps back to the starting position.