Track Running: Turns and Injury Prevention
Before getting into the details of actually running interval workouts on the track, I want to talk about track safety. And by safety, I mean injury prevention.
A track may seem like a really safe place to run because there’s no traffic from vehicles and cyclists and the footing is perfect, but a track can be dangerous for another reason: TURNS.
Tracks are in general, one directional. In my Runner’s Introduction to the Track I noted that on tracks we turn left. All the markings and lines on the track are for counter-clockwise running. The problem with always turning left is that runners are used to running in relatively straight lines. Out on the roads, we make occasional turns both left and right that don’t significantly challenge us. However, on a track we make very frequent turns (every 1/8th of a mile) and always to the left.
Asymmetries Lead to Injury
Constantly turning in one direction works our muscles in the right side of the body differently than in the left side. A short 2 miles of running on the track involves 16 turns to the left. When one side of the of the body works differently than the other side, muscle imbalances strength and mobility develop. If a runner is not accustomed to running on the track this could be enough to cause the start of an injury.
As with all training progressions, track running should be approached conservatively. Increase volume and intensity gradually. It’s important to note that running slowly on turns is easier on the body than fast running on turns, so before hitting the track for an interval workout, it’s prudent to do a few easy runs to let the body become familiar with turns. Then try a short (low volume/distance) workout on the track.
After running on the track, I always recommend some extra mobility work and foam rolling to help restore symmetry to the body.
Lane 1 isn’t the Only Option
Tighter turns are also harder on the body than wide turns, so I encourage use of the outer lanes when it’s convenient to do so. Lane 1 is the most popular lane and is often the default choice for anyone running on the track, but it’s definitely not necessary to run in Lane 1 unless the intervals are longer than 400m. Shorter intervals can easily be run in any lane since all lanes have distance markings.
Recovery jogs between intervals and easy steady running does not need to be run in Lane 1. In fact, recovery pace or easy running should always be done in outer lanes to leave Lane 1 for any runners doing interval running.
By moving to outer lanes whenever possible, the body is given an easier route to follow with wider turns.
Clockwise Running
Reverse direction running is also a great option in certain situations. For the safety of all runners on the track, it’s important to stick to the standard direction of running when other runners are present. But if the track is quiet and there’s no risk of running into someone, the reverse direction is a great way to balance out the strain caused by constant left-turning.
Do not run clockwise in Lane 1.
Do not run clockwise in any lane where others are running the standard counter-clockwise direction.
I have several more posts coming up about track running and will cover the jargon (backstretch, waterfall start, etc.), how to run interval workouts, when to use the track (and when I do not recommend it!) and suggested workouts. Stay Tuned!
Have specific questions about the track? Leave a comment below and I will answer it!
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.