A Beginner’s Guide to Elvet Striders Track Sessions
Our club track sessions are for ALL abilities. While track sessions may seem intimidating if you have never done them before, once you take the plunge you will see that they are fun, extremely beneficial and certainly not intimidating. You may be nervous about not understanding the session, or being slower than other people. This guide to the basics of track sessions will allay your fears.
What is a track session?
A track session is a running fitness session which takes place on the track [see Appendix]. The track sessions run by the Elvet Striders are led by club coaches, although are also completely possible to do on your own.
Each track session is in three parts: a warm-up, the main session and the cool-down. All track sessions begin with a warm-up. The warm-up is really important to prepare the body’s muscles for the hard work to follow and to reduce the risk of injury. This usually involves some easy running, by dynamic mobility exercises and strides. The easy running may be a few social laps of the track. Dynamic mobility exercises are exercises which raise the heart rate and which get the muscles firing. Some examples include ‘fast feet’, walking lunges, skipping, side-steps, bum kicks, shallow squats, ‘windmill’ arms. These exercises are dynamic to prevent the muscles from being over-stretched before they are warm enough. They focus on the main groups of muscles used in running. Strides are running fast for very short distances. For example, the coach might ask you to run 2 laps of the track where you jog the bends and run fast on the straights. The aim of this is to slowly raise your heart rate to that which you will use during the main session.
The main track session follows. The main session involves a series of intervals and recoveries. Intervals are when you run harder at a specified pace (to be explained), and recoveries are when you recover from running harder. For example, you might do 6 repetitions of 3 minutes hard running with 2-minute recoveries. That would mean that you are doing 18 minutes of harder running in total. In the recoveries you would run at a much slower pace, either jogging or walking or some combination of the two. The aim is to keep an even pace throughout the session in both the intervals and the recoveries, i.e., you should cover the same distance in each interval. Whatever you decide to do in the recoveries (jog or walk) you should aim to do the same each time.
There are different paces which you might be asked to run the intervals in. These include threshold pace, interval pace and repetition pace. These paces are determined by your current fitness level and can be calculated using for example a parkrun PB, or 5K PB or 10K PB, using either the calculator in http://www.attackpoint.org/trainingpaces.jsp or a simple calculator provided in the session notes circulated in both email and FaceBook communications. If you prefer to run by effort and feel, no problem, just leave your sports watch at home. The following table indicates how running effort can be graded on a scale of 1 to 10. You should aim to run at the same effort in each interval and in each recovery.
|Rating of perceived exertion||Activity level|
|2||Minimal activity-barest exertion|
|3||Light activity-comfortable, slight difficulty breathing|
|4||Light activity-comfortable speaking, breaking a sweat|
|5||Moderate activity-speaking is easy, light sweating|
|6||Moderate activity-able to speak, moderate sweating|
|7||Hard activity-difficulty speaking, heavy sweating|
|8||Hard activity-Unable to speak, difficulty breathing|
|9||Very hard activity|
|10||Maximal exertion-cannot push any further|
The main session is followed by a cool down. This is where the body is brought back gradually to its pre exercise state, reducing heart rate, body temperature and breaking down of any build-up of lactic acid from the session (this is thought to be one of the contributing factors to Delayed Onset Muscle Soreness). The cool down may begin with some easy running or walking, which may be joined on to the end of the main session. This is followed by static stretches to bring the muscles back to their pre-exercise length as when you exercise muscles by contraction, they tighten/shorten. Repeating the stretches later or using a foam roller later also helps. Examples of static stretches include deep squats, hamstring stretches, glute stretches and quad stretches.
Club track sessions are calibrated by time. By this, I mean a coach will time the intervals and recoveries with a watch and blow a whistle—one blast meaning start hard running and two blasts meaning start of recovery; and usually 3-5 blasts signalling the end of the session. Thus, regardless of ability, everyone starts and finishes every interval and recovery at the same time—in true Elvet Strider tradition, “no one gets left behind”.
Track sessions can be done equally well by distance., especially if you are doing a track session on your own or with a few friends you could use sports watches if you are running by time, or use the distance markers round the track if you are running by distance.
Why do track sessions?
Regular track sessions can improve your speed and endurance. This takes time but does happen. Improvement can be measured using time trials or by comparing over several weeks your parkrun times on the same parkrun route, preferably under similar conditions.
Track sessions enable you to learn how to pace yourself (run with even effort/speed over time). This is useful training for racing where setting off too fast could mean a weak finish or hitting a wall before the finish. (Note that in a marathon, owing to the distance, hitting a wall is unavoidable due to human physiology, however if you pace yourself well then this wall creeps up later and more gently rather than earlier and suddenly).
Track sessions are very time efficient in terms of training. The whole session may last only 45 minutes.
A key benefit of track is you can run freely without interruption, focussing fully on your running and running form. There is no uneven ground, pavement curbs or pedestrians and road crossings to look out for.
Track sessions are sociable. You get to meet lots of people running in circles. If you are nervous you could pal up with someone of similar ability and run together. You can also run with people of similar speed to help push each other.
I am not a fast runner—is track for me?
Track is for all. Track is for beginners to elite runners. Track can help road, trail, fell running and triathlon to maintain and improve fitness.
The wonderful thing about running in circles is no-body knows where anyone is as it all gets a bit mixed up with everyone running at different speeds. So, don’t worry if you think you might be slower than everyone else as no-one can tell. In fact, running in a circle you can always assume everyone is behind you!
Also, be mindful that speed is not only a function of fitness. Speed is also dependent on age, number of hours a week you work, number of hours you devote to running, and family considerations. Speed is adversely affected by lack of sleep, stress and by how much else you have done that day.
There are many games you can play running in circles! Running in circles with others also allows you to challenge yourself. For example, you could decide everyone is ahead of you and that you need to attempt to pass as many people as possible. This is good mental preparation for pursuit races such as cross-country.
If you are finding it hard, a mental trick that I play is to pretend the track it is always downhill. The long edge of the track nearest the sports centre is slightly downhill, then you spin round the bend and are greeted by the other long edge next to the river which is yet more downhill, run around the bend and …funnily enough …. you are going downhill again!
What to expect afterwards
Some DOMS (delayed onset of muscle soreness) is normal for a few days after a track session as you have pushed yourself, especially if you are new to track. Especially as it required 200 muscles to take a stride when running! To help your muscles recover you should eat protein between 30-60 minutes after hard exercise, drink lots of water and rest or run at an easy pace for a few days after or longer depending on your fitness. If you have more than general overall soreness/stiffness or a specific area which is sore, you could consult one of the club coaches for advice.
I am relatively new to running—is it safe to do track sessions?
Please discuss with one of the club coaches who will be more than happy to help.
If you are pregnant/had a baby recently/have a health condition please follow guidance from your GP as appropriate and also discuss with club coaches.
What should I wear and what should I bring to a track session?
Bring plenty of water and warm clothes for afterwards. These can all be left track-side. Wear whatever you feel most comfortable in.
There are a few ‘rules of the track’ to keep everyone safe. We all run around the track in the same direction (usually anticlockwise). You run in the inner lanes and it is the responsibility of faster runners to overtake you on your right leaving plenty of space. If you are running with a friend, do not run abreast, but in a line, or with one person on the shoulder of the other. This allows more room for faster runners to pass. When overtaking, stopping, or leaving the inside lane to leave the track, you should check over your shoulder for runners coming up behind you, so as not to cause a collision. Note that warm-up and cool downs are done in the outer lanes of the track to keep out of the way of runners doing a main session.
Most things in life worth doing are not easy. There is a sense of achievement after every track session
What is a running track?
A modern running track is oval in shape with eight lanes. Running tracks are built following guidelines established by the IAAF (International Association of Athletics Federations). These guidelines state the distance around the track in the most inner lane should be 400m.
The distance around the track for the other lanes can be calculated by knowing the lane width and a few other measurements. The formula, L = 2S + 2pi(R + (n-1)w) can be used to calculate the distances around the track for the various lanes. In this formula L equals the lane distance, S equals the length of the straightaway, R is the radius of the turn, n is the lane number and w is the width of the lane.
Since the IAAF has standardized track lane widths at 1.22 meters the above formula calculates the distance around the track in lane 2 as 407.67 meters, lane 3 as 415.33 meters, lane 4 as 423 meters, lane 5 as 430.66 meters, lane 6 as 433.38 meters, lane 7 as 446 meters and lane 8 as 453.66 meters. So, if you are running in lane 8, you are running an additional 54m every lap than the guy in lane 1 (the inner-most lane).
If you are running in lane 1 (the inner-most lane), 4 laps are roughly a mile (4.02 laps to be precise).
Running tracks can be built with different surfaces. The running track at Maiden Castle has a red, all weather surface which is made of polyeurethane (a synthetic rubber). This surface is durable and heat-resistant.
This guide was kindly prepared by Tamsin Imber and Allan Seheult, with contributions from Lesley Charman, Katy Walton and Fiona Jones.