The Unbreakable Rules of Treadmill Etiquette

Now that you know that the local high school’s track is (probably) available for use , you may need some tips on exactly how to coexist with other runners when you use it. Here are the rules of treadmill etiquette that should not be broken.

Stay in your lane

This is the very first thing I taught my children when they were old enough to run on the track with me: tracks have marked paths, and in running, as in life, it is important to stay on track.

You can change lanes as needed, for example to pass someone or switch to a lane that’s more suitable for your workout (more on that in a second). When you change lanes, look around and behind you, just as you do when changing lanes on the highway.

The inner lane is for the fastest runners.

The innermost lane, called Lane 1, is 400 meters long, or about a quarter mile; the rest travel a little more distance because that’s how geometry works. If you’re trying to run the fastest lap, you’ll want to do it in this inside lane so you don’t give yourself extra running distance.

Note that you don’t have to be the fastest person on the track to use Lane 1, it’s just that it’s for the people who are running the fastest at any given time. So if you are walking or jogging slowly, stick to the outer lanes. But if you’re hoping for, say, a fast 400, feel free to use that inside lane.

Go in the right direction

On most outdoor trails, everyone runs counterclockwise. (In other words, you turn left.) Sometimes, if the road isn’t too busy, you might see a few weirdos going the other way, staying away from the outer lanes and trying not to get in anyone’s way. . This is acceptable as long as you are polite. However, if it’s a busy day, forget about this idea and just go in the same direction as everyone else.

Small indoor paths, such as those found in a gym, often change direction depending on the day. If the sign says we run clockwise on Mondays, then today you will walk clockwise.

Don’t block traffic lanes

Interval over? Get off the path if you’re going to stand and catch your breath.

Want to sit down and stretch? Find a place off the highway where you won’t disturb anyone.

Do you need somewhere to put water and a towel? You get the idea – find a place for them on a bench, on the field, or anywhere other than an alley where someone might want to run.

Don’t spit on the track

I shouldn’t have said this, but: Please don’t spit on the track. Or leave any other bodily fluids where bodily fluids should not be present.

Read the posted rules

This also goes without saying, but I’ve seen too many people ignore this obvious element of etiquette. If there are rules, read them.

These often refer to when you can use the track. As I ‘ve written before , school trails are generally open to the public outside of school hours. But the exact details vary, and you’ll want to check the sign to see if it states that certain days or times are off-limits.

There may also be rules regarding the direction you should run, whether pets or strollers are allowed, whether the soccer field can be used or whether guests must stay on the path, and other important things. Be a good citizen, okay?

Can I wear headphones on the track?

You often hear the “rule” that you shouldn’t wear headphones if you’re running on a treadmill. However, I would not classify this as an inviolable rule. What this really means is that you should always be aware of your surroundings.

If you are moving out of your lane and someone yells “on your left,” that means they are on your left and you should take a step to the right. If you play music, you may not hear it and a collision will be more likely.