Tuesday nights at the track have long been a staple in our local running community. Many runners swear by these sessions, noting significant improvements in their race day performance. However, that large, numbered oval can be a bit daunting for some. Let’s explore the advantages of speed workouts on the track. We will give you a glimpse of what to expect if you’re considering joining one of these fantastic sessions for the first time.
How Track Workouts Can Improve Your Running:
Track workouts are a fantastic way to enhance your running performance. Here’s how they can help:
- Improved Running Economy: Speed workouts on the track can make your running more efficient, allowing you to use less energy at a given pace.
- Better Running Form: Regular track sessions help refine your running form, making you a more effective runner.
- Increased Strength: The intensity of track workouts builds muscle strength, particularly in the lower body.
- Enhanced Speed: Consistent speed work improves your overall running speed.
- Higher Cadence: Track workouts encourage a quicker turnover, which can lead to a more efficient stride.
- Mental Toughness: Pushing through the discomfort of high-intensity intervals builds mental resilience, crucial for race day.
Typical Workouts at Tuesday Speed Workout:
Run Wichita hosts a Tuesday Speed Workout every week in the evenings at The Independent School in Wichita. These sessions feature a variety of speed workouts, including:
- Interval Workouts: These involve running for a set distance or time, followed by a rest period. Examples include 400 meter (m) repeats with rest intervals.
- Ladder Workouts: These build up in distance or time, such as 200m, 400m, 600m, and then back down.
- Negative Splits: These workouts involve increasing your pace with each interval, helping you finish strong.
Targeted Areas and Mechanics:
Track workouts primarily target the lower body muscles, including:
- Glutes
- Hamstrings
- Quadriceps
- Calves
- Hips
Key mechanics that are improved include stride, cadence, foot strike, and overall running form.
Things to remember during a track workout:
- Hydrate: Make sure to drink water before, during, and after your workout.
- Stretch and Warm-Up: Don’t skip dynamic stretching, warm-ups, or cool-downs. These are essential parts of each workout.
- Allow for Recovery: Give your body adequate time to recover after intense workouts.
Lane Etiquette:
- Stay in Your Lane: Walkers and slower runners should use the outside lanes. Faster runners typically use lanes 1 and 2.
- Passing: If you need to pass someone, do so on the outside. Avoid passing on the inside.
- Direction: If running in the opposite direction, use the outside lanes to avoid oncoming runners.
Advice for Newcomers:
If you’re new to track workouts, here are some tips:
- Familiarize Yourself with the Track: Running on a track feels different from running on a treadmill, road, or trail. Take time to get used to it during your first time.
- Pace Yourself: It’s okay to run or walk at a pace that feels comfortable for you. Don’t get caught up in the speed of others.
- Ask Questions: Don’t hesitate to ask for help or clarification about the workouts. Talk to the coach or one of the runners if anything is unclear.
Track workouts can definitely be a game-changer for your running performance. Whether you’re a seasoned runner or a newbie, there’s something for everyone. Join us on Tuesday nights and experience the benefits for yourself!
Run Wichita hosts Tuesday Speed Workouts in the evening every week, weather permitting. For more information, check out our Group Runs section of our website or the Run Wichita – Community Group page on Facebook.
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