8. Do the Right Workouts
Try these workouts from McConkey:
Workout #1: Do an easy run of 2 to 4 miles where you alternate, spending 1 to 3 minutes off the track (run on a nearby sidewalk or paved area) with one lap around the track in lane one. Keep the pace the same and find your average easy pace when on the track. Calculate the 200- and 400-meter pace (split your one-lap pace in half to get the 200 meter pace).
Workout #2: Run 3 to 8 times at 200 meters aiming for 2 seconds faster than your 200-meter easy pace. Follow with 1 to 2 minutes walking or easy jogging in between.
Workout #3: Run 3 to 8 times at 400 meters aiming for 4 seconds faster than your 200-meter easy pace. Follow with 2 to 3 minutes of walking or easy jogging in between.
You can also use the track for basic interval training, instead of finding a 400- or 800-meter spot on the road, says Honerkamp.
More: Runner-Specific Strength Training Workouts
9. Remember to Switch Directions
It's important that you switch directions whenever you can.
"When people start running in the same direction every time the torque in the hips and the ankles can cause injuries," says McConkey.
Switch in the middle of your workout or weekly. If there are a lot of people on the track, don't switch directions.
10. Don't Forget the Risks
Track runs can increase your chance of suffering from common running injuries like shin splints, heel spurs or a sprained ankle. Jogging or sprinting around tight curves twice a week isn't necessary for road runners so use track workouts every once in a while for sprint or pace practicing, but don't only rely on them.
More: 6 Steps to Avoid Overuse Injuries
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