Top Tips for Running Track

Whether you’re chasing a PB, building speed, or just curious about that oval in your local park—running on a track can be a game-changer. It’s one of the best tools to help you train smarter, pace better, and stay consistent. And the good news? Despite the commonly held perception of seriousness, you don’t need to be an elite athlete or relive your school sports days to get started.

Here’s everything you need to know about using a running track, including where to find one, what to expect, and how not to annoy the regulars.

If you’ve ever felt nervous about running on a track—maybe it brings up PE memories or just feels a bit “serious”—we get it. But really, runners of all abilities have the same right to be there, and it’s an incredibly useful place to train, no matter your pace or goal.

The track doesn’t care how fast you run, what gear you wear, or how many reps you finish. So don’t let doubt shake or spook you. It’s just there, a 400m loop, ready when you are.

Unlike road running or trails, a track gives you a smooth, even surface to run on. That means fewer surprises for your joints, less need to think about navigation, and more space to focus on your effort and form.

Most outdoor tracks are 400m around, making them perfect for interval workouts or goal-focused runs. No GPS drift, no guesswork, just clean laps and clear data.

Need to nail some intervals or strides? Tracks are made for it. The defined shape and repeatable environment help you stay focused and consistent from rep to rep. It’s also motivating: being able to measure progress in metres and seconds helps you see your growth.

Good old Google Maps can be surprisingly helpful, try searching “running track near me” or “athletics track.” Switch to satellite view to spot the tell-tale oval.

Many schools, universities, and leisure centers open their tracks to the public during off-peak hours. It’s often free or low-cost, but it’s worth checking online or calling to confirm any access rules.

Websites or apps like Strava can help uncover nearby tracks, especially if you’re travelling or new to the area.

Some tracks my require you to book in advance, depending on whether or not they're managed by a larger group of recreation centers. For the vast majority of tracks (and even the ones that ask you to book), you'll be fine to just show up, pay a nominal fee, and you'll be off to the proverbial races. If there's a particular process at your local track, someone at reception will be on hand to help you out.

One of the best things about track running is how precise everything is—and that can also make it a bit confusing at first. If your Runna plan calls for “400m repeats” or you hear someone talking about running “800s,” here’s what it actually means:

These are the most common distances you’ll come across in workouts or races — all based on Lane 1, which measures exactly 400 meters around.

Each lane is longer than the one inside it. So to make sure everyone covers the same distance in a race, the starting lines are staggered. Without that, someone in Lane 8 would end up running much farther than someone in Lane 1.

Tracks are shared spaces—and just like anywhere else, a little awareness goes a long way. Most etiquette is just good sense, but it helps to know the unspoken rules before you jump in.

Unless signage says otherwise, counterclockwise is the default. If you’re not sure, copy others or ask someone nearby.

Running side-by-side with a friend? Stick to the outer lanes during busy times.

Need a breather? Step off the track or move right to the edge. Avoid standing in Lane 1 or blocking others.

When passing someone, do it on the right and give a friendly heads-up (“On your right!” or “Track!”). No need to shout, just let them know.

No need to overthink it, but try to keep it light and race-relevant. While your trusty cotton tee could do the job, we recommend training in the kit you plan to race in—that might include a technical singlet or vest that won’t weigh you down or restrict your movement.

Think breathable layers, and a spare top for the journey home. And if you’re tackling a harder session, bringing water is always a smart shout.

Running shoes for track can range from your everyday favorites, to your preferred tempo shoes for a bit more of a snappy responsive feel. And if you're leaning fully into your trackstar persona, you can lace up in spikes. Learn more about running shoe rotations in our guide here.

You don’t need to jump into complex ladders or pyramids on day one. Keep it simple to start with, consistency matters more than speed. Don’t be afraid to walk if you need to.

A stride is a short, controlled burst of fast running—typically lasting around 60 to 100 meters—done at around 80-85% of your max effort, with a focus on relaxed, efficient form rather than all-out sprinting.

Strides are perfect after an easy run or as a short standalone session:

A classic intro to interval running:

A mix of distances to build confidence and pacing:

Absolutely. If you’ve got intervals or tempo runs coming up in your plan, a track can make pacing easier, and help you push with confidence. Just head to your ‘Workout Settings’, and select ‘Intervals/Tempo on Track’, and you’re good to go.

This allows you to start each of your reps manually (either on your phone or watch) instead of it being automatically controlled for you. This also prevents the workout from lapping if you are not yet on the line ready to start your rep.

It's easy to overthink the track: worrying if you belong, if you're fast enough, or doing it right. But the truth is the track is for everyone, so don't sweat it. There's no perfect pace, no exclusive club. Just show up with intention, trust the process, and leave a little stronger than you came.