Whether you’re training for a race or running without a goal in mind, the track can be one of the most underused tools available to runners. It offers a predictable, controlled environment for everything from easy mileage to speedwork — and when snow, ice and wind make outdoor running risky, an indoor track can be the safest and most effective place to train.
Still, for many road runners, the track feels intimidating or unfamiliar. Running Wild Athletics Club coach Harvey Weber wants to change that. A longtime advocate for track training, Weber sat down with the Brainsport Times to demystify how the track works, break down basic etiquette and explain why runners of all speeds and abilities should consider adding it to their routine.
Why should all runners consider doing a workout on the track?
Running outside during Saskatchewan winters can be extremely challenging. Not only is it the cold, but the harsh winds and lack of traction make outdoor running in the winter somewhat unappealing (or even unsafe). Getting 1-3 indoor track runs during the week can alleviate those concerns.
Plus, running on the treadmill all the time can become a bit mentally challenging.
I’m not a fast runner. Can I still go to the track?
Yes — there are all types of runners using the indoor track. One of the biggest benefits of running indoors is that you can do interval or speed work much easier than outdoors. Overall, this can make you become a faster runner.
How long is a track and how are different distances marked?
The Saskatoon Field House is a standard six-lane indoor 200m track. During public track times, the inside lanes are designated for walkers and there is signage at the facility that reminds everyone.
The two outside lanes (5 and 6) are designated for joggers/runners and measure 226m and 233m respectively. Knowing the exact distance of each lane is not that important, but seven laps around the outside lane is about 1,600m (one mile) and 21 laps around the outer lane is five kilometres (three miles).
How do I know what lane to run in and the direction to go?
The Saskatoon Field House has an indicator display board as you enter the track. It shows which lanes are running lanes versus walking lanes plus which direction to run.
Will my GPS watch work on the track?
The standard run setting on your watch will not provide accurate pace and distance data on an indoor track. Some watches have an indoor track setting that can provide more accurate results. Regardless, the most accurate tracker of distance will be the markings on the track.
What’s the dress code on a track? Do I need to wear spikes?
Running indoors is so ideal in the winter because all you basically need is a light running shirt or singlet, shorts plus your running shoes. The only reason you would want to use spikes is if you’re doing speed training for an upcoming competition. If you are trying out spikes for the first time, ease into it as spikes can be hard on your calves. This means only doing part of a workout in spikes the first time you have them on your feet.
Can I run at the track with a friend or in a group? If I do, what do I need to take into consideration?
Yes, you can definitely run with a friend or a group as long as you’re running in the correct designated direction and staying in your lane.
What track etiquette should I know before showing up?
Always be aware of your surroundings when going onto the track and don’t assume everyone else is paying attention. Look both directions before crossing the track or stepping out of your lane; always run in your lane in the designated direction; and never run more than two people abreast when in a lane. If passing a runner, notify the runner that you are going to be passing them by yelling passing “passing” or “upcoming runner” as you approach. Make sure you’re able to hear others who might be yelling at you — that means no noise-cancelling headphones.
What are good workouts for someone’s first time on the track?
Runners can do all types of workouts at the track.
If you want to do a long, slow run, 30 laps of the outside lane will get you to about 7km.
Mile repeats are seven laps in the outside lane.
There are starting markings on the track for almost every distance from 100m to 5,000m which are shown on a “Training Start Line Chart” that is displayed on the Saskatoon Field House wall. A runner can pick which length of distance interval they would like to use for their training.
What do Saskatoon runners need to know about the Field House?
Most weekdays, the Saskatoon Field House reserves the track for university and club programs from 4:30 to 7:45 p.m., which means the track is closed to the general public. Otherwise, the track is open 6:30 a.m. to 10 p.m. on weekdays and 9 a.m. to 5 p.m. on weekends in the winter. You can do a daily drop-in pass for about $11 per session or purchase a monthly leisure pass for about $60. Either of these give you access to the track plus the weight rooms upstairs and the change rooms.
The track can get very busy mid-mornings with people doing walking programs. It’s better to go at 7 a.m., mid afternoon or after 8 p.m. when the facility is not so busy.
What else should people know about heading to the track?
Joining a master track club can make your indoor running experience even better. Training with a group is highly motivating and will push you to become a better runner.
The Running Wild Athletics Club typically has more than 25 runners in each session. Runners can join the program with one, two or three indoor runs per week. The program is very diverse with different running speeds and ages. My youngest athlete in the program is 13 years old and I have three runners in the program who are in their 70s.
