4. Use the Same Gear
The most noticeable difference between track runners and you are their shoes. However, you don't need track-specific shoes to complete your workout.
McConkey suggests keeping your standard running gear, and focusing first on the process of track running and structured workouts.
If you plan to take your running off the road and onto the track for good, then find a shoe that's lightweight, with less heel support to help you land on your midfoot or forefoot. Eventually, you may need track spikes, but these are only for serious track runners.
More: Running Gear for Beginners
5. Know How to Track Your Workouts
Track runs are measured in meters. One lap around is 400 meters; four times around is just shy of 1 mile. However, you don't need to be in lane one to track your workout.
Look at the stagger or the start lines in every lane, McConkey says. The distance between the start and finish line of every lane is 400 meters; there's a 200-meter line as well.
6. Measure Your Pace
Start with a pace test before running any workout. To do this, McConkey suggests an easy run on and off the track, staying at the same pace—watch the clock to accurately track your one-lap time.
To get an accurate measure of your normal easy pace on the track, avoid changing your speed.
More: Pacing Strategies for Popular Race Distances
7. Progress Slowly
Running on the track can be a welcome change from your usual road routine, but don't add sprinting workouts to your weekly schedule just yet. Turns and running faster have different effects on your body than road runs. Your calves may become tighter and require more resting time, for example.
Aim for just one track workout every week for eight weeks per season, says McConkey.
"You can work on all speeds without the track, which can help resist injury and teach you how to run by feel," says McConkey. "The key period of training, though, should have specific work. For example, if training for a track event you are on the track, if for a road race you are on the road."
You don't have to sprint all out just because you're on the track, says Honerkamp.
You can spend more time at the track if you need a change of scenery during an easy run and not doing sprinting work. Still, it's important to space these easy runs out; aim for one track workout every two weeks.