Buzz
I feel my strongest, fastest, and most unstoppable when I'm pushing myself through a track workout with intense intervals. Today, I'm excited to share that powerful experience with you.
In our fitness challenge this month, we're diving into the advantages of various running workouts. Even within the realm of quick bursts on a track, there’s a wide array of options to explore.
Track Running 101: How to Master the Technique
A typical track spans 400 meters, roughly a quarter mile, if you’re running in the innermost lane (which has the shortest route). Most high schools have tracks open to the public, but make sure to check for any posted guidelines. Generally, if you’re there outside school hours and there’s no track meet underway, you’re free to run or walk as you please.
You can tackle one lap (tell your running buddies, “I’m doing 400’s today”) or challenge yourself with two laps at once (800’s). The goal isn’t to race the distance, but to run it at your fastest pace while maintaining the ability to repeat it after a brief rest.
Before hitting the track, make sure to warm up. Jog (or walk) a relaxed four laps; that's a mile. Between intervals, you can walk, jog, or stand, depending on your workout goals. Personally, I prefer walking for the same amount of time I spent running. So, if an interval took two minutes, I'll walk for two minutes before the next round.
Give my favorite a try
I actually have two go-to workouts, and both feature short intervals. The shortest one is a 100-meter sprint. This distance matches the straightaway of the track, so locate a line at the start and finish, then run between them.
If I had to choose just one track workout, it would definitely be the 200's. There's a line across the track often marked as 'finish.' It’s at the end of the straightaway when you run counterclockwise. Start exactly halfway around the track from there (you'll see a series of staggered lines, each lane having its own start position).
Run from this starting point to the finish, which covers half a lap. Keep your pace fast enough to feel that wheee, this is fast!! but not too fast that you won’t be able to make it to the end without collapsing. Afterward, walk back to the start and repeat. If it's your first time, aim for four rounds; as you get more accustomed to the workout, you can gradually increase the number.
