At the stadium, in addition to the well-known rule to run counterclockwise, there are others, no less important. Even if you are no longer new to running, read 14 rules of running at the stadium to know for sure that you are doing everything right.
The main advantages of running at the stadium:
Safety: smooth surface with no obstacles to trip over;
Precision: thanks to well-measured segments, you know exactly at what pace you are running;
Speed: the absence of height differences and obstacles allows you to work on speed;
Coating: The tartan coating of the tracks is well cushioned, thereby reducing shock loading.
Stadium running rules
- Run counterclockwise. This is a generally recognized rule that is established by the International Association of Athletics Federations.
- Slow running (warm up and cool down) work out on special tracks. The numbering of the stadium tracks starts from the inside to the outside, the third and subsequent ones are reserved for slow running. Usually there are 4-6 individual tracks in the stadium.
- Perform high-speed work on the first and second tracks. Do not forget that as soon as you have finished the speed interval, you need to move to the third and following lanes to rest.
- Move to lane 3 if your intervals are slower than other runners. This is to prevent athletes from bumping into you every time you overtake. Not a strict rule, but an element of etiquette.
- Look around when maneuvering. When passing from one path to another, it is worth making sure that no one is running from behind in your direction. Imagine that the stadium is a highway on which you should always think about the safety of the maneuver before making any movement.
- Running in a group, occupying no more than 1-2 tracks. You do not need to stretch out in a line for all 4-6 or even 8 lanes, just run one after the other, making sure that you do not interfere with anyone.
- Make way for clapping your hands. Sometimes it can be other sound signals, but in any case, give way by shifting to the right.
- Remove the headphones. The previous rule dictates that you cannot listen to music during running at the stadium. Running with headphones on is not safe. You must hear what is happening around you. Strong runners and professional track and field athletes have such speeds that, in a collision, the story can end with an injury center and a cast.
- Pass on the right. On bends at high speed, the body will tilt to the left due to centrifugal force, so take this into account when overtaking on a bend so as not to catch the one you are overtaking.
- Do physical training, SBU and stretching outside of the treadmills. The center of the stadium and the straight, very last, tracks are the places that are reserved for such exercises.
- Do not blow your nose or spit around you. In some parts of the stadium, running from a low start is practiced: in this case, athletes lean their hands on the surface of the track.
- Watch your child. If you have to train with a small child, try to explain to him that you should not run out onto the track under any circumstances. But in general, the rules say that the stadium is not the place where people come to play or walk with children and animals.
- Always be polite. If someone breaks the rules, remember that they most likely do so out of ignorance. Kindly and calmly tell about the rules of running in the stadium.
- Focus on the markings and stopwatch. This is not a rule, but rather a tip for runners. The GPS in the stadium is extremely inaccurate. There are such annoying situations when a runner completes his control 3000 m and sees a result on his watch that he did not expect in the near future. But it often turns out that he lacked 100-200 m.
What running disciplines are held at the stadium
In the stadium, athletes compete in almost all cross-country track and field athletics, from sprint to daily running.
- The sprints of 30, 50, 100 m are carried out in the straight line of the stadium, the sprints of 200 and 400 m cover half and the entire stadium.
- Hurdles 110 and 400 m.
- Medium distance running : from 800 to 3000 m.
- Relays from 4 × 100 to 4 × 1500 m.
- Running on 3000 m with obstacles (a pit with water can be located both outside and inside one of the bends).
- Long distance running: 5000 m and 10 000 m.
- Hour running.
- 12-hour and daily running – the athlete can run either in a 400-meter stadium, or in a circle with a length of 1-2 km.