Fit Tip: Track Workout

Posted On Apr 26, 2021 By Lisa Traugott

A man running on a track.

Whether your local gym is still closed, or you just want to enjoy the spring air, a workout at the local track is always a great option. A track makes a nice change because you don’t need to count reps or do an exercise for time, you’ll know it’s time to switch up the exercise when you move from the long side to the short side.

Track workouts can boost your speed so you can cross that finish line of your next 5k even faster. If you’re recovering for a running injury, it’s also helpful to run on a rubberized track so you don’t trip on uneven surfaces you’d find on the road or a nature trail.

This sounds fairly obvious, but remember to breathe! Lots of new runners tend to hold their breath when they sprint. I find it helpful to breathe in through your nose and out through your mouth.

Track Workout

Lap Exercise Position
Lap 1 Warm up Run one lap, easy pace
Lap 2 Long side High knees
Short side Butt kicks
Lap 3 Recovery Run one lap, easy pace
Lap 4 Long side Sprint
Short side Walk
Lap 5 Recovery Run one lap, easy pace
Lap 6 Long side Side shuffles
Short side Straight leg kicks

Here are the directions for the exercises:

High Knees

A man on a track performing high knees.

Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee. Continue the movement alternating legs as you run.

Butt Kicks

Instead of keeping your feet close to the ground as you run, bring your foot behind you so your heel touches your buttocks. The movement is a great glute-building move.


Keep your posture tall and upright with your head, neck and shoulders over your hips. Keep your hands opened. Alternate pumping your arms back, keeping your elbows behind your hips. Run on the balls of your feet and keep it light so no one hears you coming ;)

Side Shuffles

Start in a squat position. Extend one leg to the side of your body and shuffle the other leg toward it. Keep your chest up. Make your right leg lead for the first long side of the track and your left leg lead for the second long side.

Straight Leg Kicks

Stand tall and lift your arms straight in front of you at shoulder height. Balance on your left leg and lift your right leg up hip height straight in front of you without bending at the knee. This exercise helps your quadriceps and hip flexors.

As with any workout, listen to your body, drink water and listen to your favorite music. Do this routine once per week to get started.

Be healthy!