And on the second day, God created Track and named this day Tuesday.

Nothing gets the endorphins firing like club night at the track. Specifically for me (that is, Mr. Editor), a chilly night under the floodlights, not a breath of wind and a speedy session on the cards with my group.

I was lucky enough to grow up as a member of an AC, where the rules of the track are taught from day one. But the track can be an unusual place - intimidating, even - for the uninitiated. As the training may be ramping up towards a spring race and more people will be jumping onto the oval, there are a few points of Track Etiquette you should know. They’re all common sense, and we know you’re all smart eggs, so you’ll be breezing around the red rubber like a seasoned vet in no time.

Just as Moses was delivered the Ten Commandments on stone tablets upon Mount Sinai, Runlimited are here to impart our ten track commandments to you, albeit upon a digital screen and via our website:

Thou Shalt Not Wear Headphones On The Track

On a busy track night, you need to have your wits about you. There are athletes training at all kinds of pace, from distance runners doing tempo to sprinters working at top-speed.

For this reason, headphones are a no-no on the track. For your safety and that of other track users, being able to clearly hear what’s going on around you is a must. 

Thou Shalt Shout “TRACK!” To Warn Of Your Approach

The call of “Track!” or “Lane 1!” are the universal signals that a runner is approaching something or someone in their path. Call out to people who may be standing in your lane as you are running and they should clear the way quickly. And if you hear it, you better be making your way off of the path ASAP - usually stepping off the track to the inside, or whichever direction is the shortest off of the track.

Thou Shalt Run The Correct Direction

This one is simple: run around the track in an Anti-Clockwise direction. 

You Shall Not Run False Distances

Most outdoor athletics tracks are 400m long per lap if you run in lane 1. That’s 0.4km, or just under 0.25 miles. You should run your intervals based on the track distance, rather than what your watch is saying. GPS watches can be inaccurate when running short loops. For example, if coach says “1km intervals”, run two and a half laps of the track per rep (if youre in lane 1), rather than stopping when your watch says 1km.

Thou Shalt Never Cross The Infield

The infield of a lot of athletics facilities is the home of the Throwing Events: the Javelin, Discus, Hammer and Shot-Put. On AC club nights (often Tuesday and Thursday at most clubs), there will be throwing taking place. 

DO NOT CROSS THE INFIELD! Not only does it disrupt a training session for these athletes, but can lead to extremely serious injury if hit by a throwing implement. Anyone fancy being hit by a spear or cannonball? Thought not.

Honour The Group Running Code

At the track to run with your group? Stick to running single-file where possible, at maximum two-abreast for larger groups, and stay in lane one. Running single-file means you’ll run the most efficient line on the inside of the lane and allows faster runners to pass easily - or your group to move out to pass another. Win-win!

You Shall Not Start In Front of Other Groups

If your recovery period is finishing as another group is passing, don’t just jump in front, but simply let them through. They may be running faster than you which could cause a nasty tangle, but if nothing else, no one likes having to break their stride in a situation that is avoidable.

You Shalt Be Predictable

With a range of paces all going around the track, overtaking will happen all the time. It’s expected that faster groups move out to pass on the outside. If you hear a group or athlete approaching from behind (since you don’t have headphones in), don’t suddenly change direction. Instead, stay in your lane (hopefully lane one, if you’ve been following along!) and allow them to pass. Similarly, if you need to overtake, signal that you’re moving out and pass those in front. Simply put, don’t make any sudden movements.

Remember that Lane One is Holy

Lane one is reserved running efforts and intervals, so no standing, walking, recovery jogging or anything other than running on the inside lane. No matter your pace, you are welcome to use lane one to run your reps, but for anything else, use the outside lanes or space off of the track if they are clear.

This also means you should avoid sudden stops when you end an interval. If you’re finished with a rep, slow down and step off to the inside of the track, out of the way of others who may be approaching behind you.

Thou Shalt Look Both Ways

It’s like crossing the road, check the track is clear before crossing the lanes.

Bonus: Thou Shalt Not Covet The Pace of Other Groups

You might see some speedsters haring around at a pace you could hardly imagine, but don’t let it put you off! You’re on your own journey as are they.

See you out on the track!

- Runlimited