#Trackrunner how to

#Trackrunner how to

How to Safely Progress Your Interval Training “The goal is to maintain a consistent level of performance in each interval,” adds Jennifer Forrester, a former DI sprinter and the co-director of TrackGirlz. They go hand in hand with recovery efforts. Intervals: “An interval is a period of increased effort,” says Nesi. But they’re especially important when it comes to track workouts, which are generally more structured than longer, steady state runs. If you’re a regular runner, most of these terms are probably familiar to you. In the racing world, “the sprint races include the 100 meters, which is performed on the straightaway the 200 meters, which begins on the curve and finishes at the end of the straightaway and the single-lap 400 meters, one of the most difficult sprint races due to the speed and endurance it requires,” says Freeman. That’s why some race starts are staggered. If you have all lanes available to you, you should know the outside lane is 40 to 50 meters longer than the inside lane. Using that math, you can calculate further distances: If four laps around the track equals one mile, eight laps is two miles, 10 laps is two and a half miles, and so on.

1600 meters: roughly 1 mile or 4 laps around the track.800 meters: roughly 1/2 mile or 2 laps around the track.100 meters: the length of one straightaway.With that in mind, here are some other basic measurements that are helpful to know: One complete rotation around the track is one lap. The straight sections are called straightaways, and where the straightaway begins to turn is called the curve or turn. Most track ovals are 400 meters around, as measured in Lane 1 that’s just a bit less than one-quarter of a mile. Here’s what you need to know before you go to get an effective track workout on your own. Other runners at the workout can spot sloppy form that might be slowing you down.īut if you’re used to running in place, out and back, or from point A to point B, running in circles can be tough to wrap your head around without a coach to guide you. Plus, at a group workout, you’re likely to push harder than you might on your own, and you’re less likely to give up when the going gets tough. The track is a great place to meet new running buddies-the kind who help you get out the door in epic conditions, or tough out a long run. At most track workouts organized by running clubs, the vibe stays social and supportive. The benefits of the track extend far beyond your own personal performance, too. Track running can also help you become more naturally accustomed to pacing without the aid of a treadmill belt under your feet. “Instead of focusing on where you’re going, you can think about your stride, your efficiency, and your overall speed,” says Jasmine Nesi, a USATF-certified coach, coach at Mile High Run Club, and co-founder at RUNGRL. The 400-meter distance around the oval also makes it easy to set up speed workouts, which allows you to dial into the moment. “It’s also significantly more forgiving on your muscles and joints than running on hard surfaces” like the pavement or even a treadmill’s belt. “The rubber track surface makes the ground feel like a springboard, ultimately giving energy back to runners to use towards increasing their speed,” says Mechelle Lewis Freeman, a track and field Olympian and founder and director of TrackGirlz. 4 Sprint Workouts Guaranteed to Make You Faster