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Whether you're a beginner or experienced runner, a track is a convenient option for outdoor running. A track is usually a safer option for many reasons, as long as you understand the rules for safety and follow good track etiquette.Get more news about high quality running track,you can vist our website!

That said, track workouts can seem intimidating. Each has its own code of conduct, which can leave even runners with years of experience feeling like outsiders. Plus, you can't ignore the lingering impact of negative experiences in high school gym classes (all those boring laps).

However, running track can be a great way to boost your fitness, improve your speed and endurance, and even gain greater confidence in your running ability. Whether you are training for a race or just want to beat your own personal record, putting in some track time can be both a convenient and highly effective way to achieve your goals.The distance you choose to run should be something you are comfortable with based upon your current ability level. Most running tracks are 400 meters around in lane 1 (the inside lane). The distance around the track increases in each lane; the distance you would run once around in lane 8 is 453 meters.

Knowing common distances on a track can help you ensure that you are getting what you expect from your track run.There is a pecking order for lanes. The inner lanes are usually reserved for fast runners or those doing speed workouts. The inner track allows them to pass slower runners more easily. Never walk or stop in lanes 1 or 2, or you might end up becoming a speed bump. Some tracks may even reserve the three inside lanes for their fastest runners.

The slower you are relative to others using the track, the higher number lane you should use. Walkers and those who are doing their cooldown should move to the outermost lanes (lanes 7 and 8).The typical direction for most tracks is counterclockwise, but it can vary. Look for posted signs indicating which direction to run. This rule helps prevent collisions between runners.

Some tracks alternate directions daily or weekly so runners who use the track frequently don't get a lopsided workout.

When in doubt, follow the lead of others on the track. After all, if everyone is going the 'wrong' way, it becomes the right way. Going with the flow reduces the chances of a collision.Never stand on the track. Get your gear all set before you step onto the track so you aren't standing there adjusting your earbuds or running watch, for example, as others are trying to pass. If you feel a cramp coming on, need to tie your shoelace, or get a phone call, move off the track. If you recognize another runner you haven't seen in years, move off the track to have your reunion.

Track etiquette generally calls for runners to pass others on the right if running in a counterclockwise direction, or on left if you're running clockwise. Note that this is not a universal rule, so you might have to adjust to what other track users tell you is appropriate for their track.

Most tracks have times when the track is off-limits to recreational runners, and you should check to see what is allowed for each track you use. Some restrict use during school hours unless you are associated with the school, for the safety of the students. Other schools allow recreational runners to run in the outer lanes while teams are doing their workouts. Many restrict use after dark.

It's great to get the kids into running by having them run on the track, but it's important that they follow the rules as well. If they can't (as is often the case with younger children), it may be best to wait until they can.

If you do bring your child, don't allow him or her to stop or stand on the track. Check to see if you can use a jogging stroller on the track if you have little ones.

While you might park your child in a stroller while you circle the track, be courteous if your child begins to cry. Especially, be alert so your child doesn't wander onto the track.

Running with your dog can be fun, but the close quarters of a track is not a good place to bring your dog for a run or walk. Even if your dog is on a leash, he or she could easily run into another lane where someone else is running. Plus, the other runners should not have to deal with your dog's barking or "potty breaks."