Track Etiquette
Be a good citizen when you train on a busy track. Here are the ground rules:
Run counterclockwise. If the track is empty, you can do warm up and cool down laps in the opposite direction, but you should generally be running counterclockwise and making left turns. Running the wrong direction sends confusing signals to others who are using the track and not familiar with track etiquette. Don’t let your actions suggest to them that anything goes. If your workout calls for short jog recoveries (say, 500m reps with a 100m jog back to the 100m start line), consider doing the jog on the field rather than jogging the wrong direction on the track.
Run hard in lane 1. Jog in the outside lanes. Complete all your hard reps in lane 1 to the extent possible. When the rep finishes, look over your shoulder and move to an outside lane for your recovery jog. That way, others training hard can use lane 1 while you rest. Same for warm up and cool down laps: jog on the outside and keep the inside lanes clear for those running hard.
Give a warning when you approach someone moving slowly. If you are coming up on someone walking or jogging in lane 1, the traditional warnings are, “TRACK!” or “LANE 1!” so they have a chance to get out of your way. Most people will flinch and then clear your lane. If they don’t move, pass on the outside and then move back into lane 1 quickly. Usually people will get the message and move out of your way on future laps.
Do mobility work and drills off the track. If the track is crowded, don’t hog a lane for stretching and technique drills. Use the high jump area, the field, or a long jump/pole vault runway instead.
Put the hurdles back. If you get out hurdles for plyometrics or mobility, be sure to put them back against the fence and off the track.
