Rules to Live By When Running on a Track

Whether you are a beginner or advanced runner, what Cliff Temple calls the "Golden Rules of the Track" in the New York Road Runner's Complete Book of Running and Fitness (an outstanding book, by the way), are a great introduction and reminder to proper track etiquette.
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As a runner and a trainer, I think that the integration of track training is essential to understanding and improving your performance. The track offers controlled conditions, with exact distances so a runner can establish a baseline and set benchmarks of improvement as training progresses. And, the track is the best environment for interval training,
We all start somewhere, and it's important to remember that. Many newbies to the track don't know the following bits of etiquette and can be intimidated to share the track with others that they perceive to be more experienced. The simple structure of the rules and being in the "know" builds confidence. And for those of us who are seasoned, this reminds us of our manners.

Rules to Live By When Running on a Track
Like I mentioned, these originated from Cliff Temple, but I've added a few of my own.

• Always run in a counter-clockwise direction.
• Warm-up on the grass infield or outer lanes; never warm-up on the inside two lanes.
• Shout “Track!” as the standard warning signal. If during a training run, someone is walking or jogging at a slower pace on the inside lane ahead of you, it is most polite to warn them you are coming. If you are the slower party, it is most polite to acknowledge and move to an outer lane.
• Watch out for flying objects. If you have to cross the grass infield, watch out for a javelin, discus or hammer.
• Avoid a crushed granite track on wet days.
• When you arrive at the track, be sure to read the track rule signage. They are bound to have something posted.

Have a great workout!

To learn specific track exercises and drills and learn how to integrate them into your unique workout, contact Coach Travis at learnsafemovement@gmail.com.