Learn everything you oughta know about running on a track, including a few beginner-friendly workouts to try.

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), it can feel like theres lots to learn about running, and lots to be intimidated by.

Experts in This Article

professional runner and running coach

Like, what on earth is afartlek?

woman sweating in the gym

professional runner and running coach

And how do youstop chafingso much?

And is running actuallybad for your knees?

Andhow long should you runeach day?

Woman walking on a treadmill at the gym.

Ive also ran a marathon, conquered the trails, and written dozens of stories about running.

But one thing I still havent worked up the nerve to do?

Hit the track for a workout.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

First things first: Respect the rules of the track.

That predictability is part of why Goodman says the track is her happy place.

The most basic rule to follow is that faster runners get the right of way in lane one.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

professional runner and running coach

If youre out there by yourself at 6 am, run in whatever lane you want, says Goodman.

And just like when driving, look before you change lanes.

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Healthy female training in the gym, performing a hip thrust.

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So it can be perceived as rude to be one-stepping, or unnecessarily pushing the pace.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

If you still need to pass someone, do it on their right side.

Aim for 5K pace in the 400s and 800s and 10K pace in the 1200.

I like to be controlled as I go up the ladder, says Goodman.

Extend the ladder all the way up to 1600.

The track is a really good reminder to work on your form, says Goodman.

You dont have drivers and hills and potholes or any of those distractions.

Take advantage of the pacing around you and turn your brain off, she says.

Easy logistics

Need to bring your kid to your workout?

Want to try out a few pairs of shoes?

Doing a practice run of your fueling plan?

Built-in community

The roads can be lonely, says Goodman.

Its just you and your headphones out there.

At the track, often theres gonna be a lot of other people around you.

They may also be a little nervous or intimidated like you.

So give somebody a good job.

have a go at tap into that community.

Hopefully the track can be your happy place, too.

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