Unless you’ve spent a little of time on the monitor you have the right to finding that to be a very intimidating place. And confusing. Very confusing.

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I typical do girlfriend honestly recognize all those clues everywhere? Seemingly placed in arbitrarily fashion. Together if they room a foreign language.

Let’s start With A Quiz

So let’s see how well versed you space on the language the the track.

Question 1: If friend run 4 laps of a 400M track is that equal come a mile?Answer: NoQuestion 2: If you run four laps in roadway 2 of a 400M track is the equal come a mile?Answer: NoQuestion 3: Is a “metric mile” 1600M?Answer: No

So how’d you fair? Think perhaps you must keep reading? Great. Let’s execute some education.

Bonus Content

Author the this post, coach and also lover that the track Tony Pallotta share more in this special video.

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How To measure Distance

On a track it’s simple to be unsure that how much you ran. Especially for those united state runners. I mean do you measure up in non-metric units choose feet, miles, inches, etc? Or metric units choose centimeters, meters or kilometers? put me in the former.

So inquiry 1 above, the prize is no since a mile is in reality 1609M. Four laps that the track is 9 meter shorts. Not a huge number. Yet if you’re doing a tempo operation on the track then it does add up.

To measure distance on a track you have to start backwards. Everything works native the finish line. Uncover the finish, then walk “back” to find the start.

In the case of the mile, you an initial find the finish, then knowing you room running 9M “longer” than 4 laps you have to go behind the end up line and also you’ll watch a line throughout all lanes, describe the start of the mile.

It’s from over there you run 9M to the “finish” then 4 more laps and voila. You simply ran an honest mile.

What about question 3? A metric mile is 1500M (though hard core monitor athletes may argue otherwise). So in that situation you need to relocate “ahead” the the finish line by just how much? Yes, 100 meters. So you room running “100 meters short” the 4 laps or 1600M.

Not all Lanes space Equal

For those non-science people there’s another phenomenon. Running outside of roadway one means running further. It’s why in a race you may see twenty plus world all trying come cram into lane one.

No, they are not trying come bond. No one unaware there are six or seven an ext perfectly an excellent lanes large open. Rather they space trying to operation the gyeongju distance. No longer.

So exactly how much longer is each lap? Here’s a graphic to show.


Ever wonder why you room so much slower top top the track 보다 the roads? ns bet it’s due to the fact that you’re running external of lane 1. In various other words girlfriend are likely running the exact same pace, maybe even faster. You’re simply running further but assuming less.


Which brings us to our next vitally vital topic. Etiquette. Correct there are rules top top a track. Unwritten and often the resource of confrontation. Usually just words exchanged.

So we recognize the prestige of lane one. Everyone have to in roadway one. However only at the respect that others.

Walking in lane one is well if nobody else is ~ above the track. Or if others are on the track only while no one is close to you. Or if you are a slower runner, climate you need to either continue to be out of roadway one when busy or be conscious of others if no busy.

Why? since it’s straightforward to gain hurt on the track. Easy to run right into a slow runner. Though it might sound inflated, trust me it’s not. I’ve run into world before. And also been operation into.

The bottom heat is you should respect roadway one. If someone is coming up ~ above you, to run faster, then relocate to a lane exterior of where they are. For this reason if you space in roadway 1, and a runner is coming increase on you, move to lane 3 or 4. Provide them the possibility to safely happen (on your left side) and also then you can move earlier in.

What space All Those Marks

Those marks space not random. There’s a an approach to your madness.

So a monitor is 400M roughly for one lap. A 200M gyeongju then would begin exactly half way around. A 600M race would start in the same place right? Yes. You’d operation 200M to the “finish” then an additional 400M, one lap, and the gyeongju is over.

An 800M race, half a mile (minus the 4.5 M if you have actually been playing follow me at home) starts in ~ the “finish” and also runs two laps to completion.

Those are somewhat easy. Yet what around the turns? What shows up to have been a group of children experimenting with spray paint on a Friday night is noþeles but. There too, a strategy is at hand.

Those markings space for relays. Psychic the 4 through 100M relay in the Olympics or various other televised track meets? every member the the relay functions in a “zone.” within this ar the baton have the right to be touch by two human being simultaneously.

The human being passing the baton come the human being receiving it. Exterior of the zone only one can be touching. Failure to happen within the region properly method you room disqualified.

So uneven you racing the “4 by 1” it’s safe to say, the vast majority of us have the right to forget about those marks.

What perform I Wear


Aside indigenous “running clothes” clear stated, let’s talk footwear. Can you wear roadway shoes ~ above the track? for sure. And also many do.

Other choices are one of two people flats (lightweight roadway shoes essentially) or “spikes.” Flats space typically finest worn only for the workout. So carry out your “warm up and also cool down” in your roadway shoes. Convert to your flats only for the workout.

The same is true v spikes. I m sorry are basically as minimalist as you can gain with steel spikes screwed in. Yet here’s the important note. Because tracks room not cheap to install. Meaning the strong director, coach, etc wants come make sure it’s correctly used.

You should wear the ideal size spike. For example if the track only permits 1/8th customs spikes and you wear 1/4 customs then you are likely damaging the track. And also it’s not a matter of “getting caught.”

It’s an ext being respectful. And also making certain the monitor is there for you and everyone else for years to come.

For more on footwear, you re welcome read how To decide If gyeongju Flats room For You.

How around A Race

So as well as doing workouts, don’t shy far from a monitor race. Sure it’s intimidating. Yet only till you hear the pistol fire. After the it’s really awesome.

And you’ll realize monitor athletes room as inviting as road runners. Granted a little more attitude purely due to the fact that of the soot of the race. But the same, good, down to earth people on the road. After every they too run the roads.

Many areas have open track meets. Cultivation up in Boston it was awesome to run the Twilight collection at Northeastern. At 30 I was in racing college and also non-college runners. All based upon my “seed” time.

An honor system if friend will. Wherein you estimate your finish time and “heats” or races room selected based on similar times. For this reason don’t lie.

I’d operation my race or two. Climate after the elites would come in. Frequently those do the efforts to run trial qualifiers in various distances. A who’s who of elites. It was cool.

There’s even races because that seniors. In fact you’ll often find a many seniors racing the track.

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So enjoy a race. Take it in. And though it’s intimidating acquire through those early nerves. And feel the delight of gyeongju the track.