Inspired by the Olympics, thousands of pandemic-era runners are turning to the oval. Here’s the essential etiquette and safety guide for track beginners.
LONDON – With the excitement of the Olympics inspiring a massive surge in running participation—a positive consequence of the recent global pandemic—World Athletics has issued a timely guide for the countless newcomers considering their first visit to an athletics track. The organization encourages inspired beginners and their children to “just have a go” at their local facility, while emphasizing the importance of safety and etiquette.
Essential Rules and Safety Protocols
For those accustomed to running on roads or in parks, the track presents a different set of rules. Safety remains paramount, especially when sharing the space with elite athletes or those practicing throwing events.
- Direction is Key: Always run anti-clockwise. While clockwise running is occasionally permitted, priority must always be given to runners moving in the standard direction, and clockwise runners must keep to the outer lanes.
- Stay Alert: Runners must be mindful of tripping over the inner rail of Lane One and should avoid walking across the infield if throwing events are in progress.
- Footwear: Spikes or specialist shoes are not required for beginners; any comfortable running trainers will suffice. Specialized footwear can be introduced later, but athletes should be aware that it can initially cause stiffness, particularly in the calves.
Track Etiquette for Speed and Flow
The guide stresses basic courtesy to ensure smooth, efficient training for everyone, from recreational joggers to dedicated sprinters.
- Lane Discipline: Slower runners should use the outer lanes, reserving Lane One exclusively for faster athletes or those performing high-speed efforts.
- Overtaking: Generally, faster runners should overtake on the outside. Runners are advised to confirm and agree on passing rules with others present if they are unsure.
- Stopping and Lingering: Athletes should never stop abruptly on the track. If a running session is complete, one must immediately step off onto the infield or move to the outermost lanes. Lane One must be kept clear for running only—no chatting, phone usage, or standing is permitted there.
Training Tips and Embracing Heritage
For a first session, beginners are advised to simply jog a few laps in the outer lanes to familiarize themselves with the synthetic surface and the rhythm of running on bends. A common progression involves running faster on the straights and easing up on the curves, eventually building up to structured interval sessions.
World Athletics also encourages new runners to connect with the sport’s heritage. Many local tracks have hosted legendary athletes, such as Sir Roger Bannister, who famously broke the four-minute mile barrier at Oxford’s Iffley Road stadium. Embracing this culture, the guide suggests, can provide an incredible source of inspiration.
The message is clear: no matter which Olympians achieve life-changing moments in major competitions, they all started as beginners. Now, inspired by the global stage, is the perfect time for new runners to take their fitness journey to the track.
Source : Track For Beginners