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The rules of the track are a bit different than the rules of the road, so one runner has penned these commandments to teach track etiquette.

Track: a five-letter word that strikes fear into the heart of almost every runner. You cast your eye across the oval and everyone out there looks like they know exactly what they’re doing, flexing svelte muscles and then proceeding to run at speeds so fast you get whiplash just watching. Then you look at yourself: an awkward track virgin, stumbling out onto that giant round stage for all to see.

I, too, was once that awkward track virgin. All I could think was, Everyone will be watching me. Running. The whole time. I was certain it would be one of the most humiliating experiences of my life.

But…it wasn’t. Honestly. I swear. In fact—stay with me here—it actually turned out to be fun, and I eventually came to enjoy the rubberized revolutions. Where else can you run with multiple friends, regardless of pace, without losing someone? There are no traffic lights slowing you down, no potholes to watch out for, and best of all, no wrong turns. (It’s a 400m circle. If you manage to get lost, you’ve got other problems.)

The truth is, what deterred me most at the start of my track-running days were the “unspoken rules.” Therefore, after many, many visits, I’ve put together this simple list. They’re easy to follow and—I hope—will ease your fears and get you out there sooner rather than later. Because the track will make you faster, I promise!

1. Thou shalt warm up before starting a workout (and cool down after!).

You know those “goofy” people skipping in slow motion and kicking themselves in the butt? Doing stuff you tell yourself you’d never do? Well, those “goofy” individuals are getting ready to run—and you should, too. It’s important to warm up before any run, but it’s especially important before a track workout, when you’ll push your muscles to their limit. Then, afterward, it’s a good idea to cool down, to keep your muscles from scrunching up into tight, sore little pretzels. Be good to your body and it will be good to you!

2. Thou shalt always run counter-clockwise.

It’s the most basic of directions to follow: unless you see a sign that says otherwise—and some tracks do have this—make sure you’re running counter-clockwise. Said another way: when you face the track from the “outside,” run to your right. And when in doubt, go with the flow.

3. Thou shalt only use the inside lane when running speed workouts.

If you’re at the track to get in easy miles or are recovery-jogging during a workout, please be mindful, because people running workouts will pass you, and they may not be the nicest about it. When you’re laying off the speed, the correct track etiquette is to stay to the outer lanes or the infield. (I learned this the hard way, by getting hollered at and nearly stepped on more than once.) The innermost lane, Lane 1, is the closest to being an “exact” distance—400m on most outdoor tracks, 200m on regulation indoor tracks—and when you’re running a speed workout, those inches and seconds matter!

4. Thou shalt not measure thy workout using GPS.

We all know that GPS can get confused sometimes and when you’re running in lots of tiny identically-shaped circles, it can get really confused. Do yourself a favor and turn off your GPS. Then, just count the laps: 400 meters, 800 meters, 1200 meters, 1600 meters (1 mile). Also, remember that when you race, you will not run a perfect distance, and the track is no different; however, the marked distances on the track are so close, you simply don’t need GPS. Run free, my friend!

5. Thou shalt adhere to one’s workout and prescribed paces.

When you’re running in countless circles under the scrutiny of fellow athletes, it can be tempting to change things up; not to mention give in to that little bit of friendly competition. After all, you want to look like the fleet-footed runner you are! However, try to remember: You’re not at the track to show how fast you already are, you’re at the track to get faster. That means practicing distances and paces that might make you look “slow” or turn you into a heaving sweaty mess of speed demon. But when you finally step up to the starting line of your race—that’s when you’ll be ready to run like a rock star.

(Plus, there’s a bonus! You’ll often feel a bit better and run a touch faster when you run on the track, as opposed to the road. This is because the surface is made for your shoes to grip better, and the softer landing is easier on your joints. Faster running that feels easier? Yes please!)

6. Thou shalt always finish thy interval on a straightaway.

It’s physics: When you run around a bend, you twist your body, lean into the curve, and wind up off-balance. At the end of an interval, however, you want to be pushing your hardest to run your fastest, and to do that, you need your best running form—which has to be totally balanced. Therefore, always finish on a straightaway. Every. Single. Repetition.

7. Thou shalt give verbal warning to those blocking thy path.

If you are running in Lane 1 and find yourself approaching a slower runner from behind, give that person ample notice to move out of your way. Please, however, avoid the reflex phrases that we all have: “MOVE!” “Out of the way!” “Watch out!” The best phrases to call out are “track,” “on your left,” or “on the inside.” And if you hear any of these phrases shouted at you, don’t list lazily to the right; move right immediately, because they are coming in hot! (I once moved left instead and, well, it wasn’t pretty.)

8. Thou shalt never stand motionless on the track.

If you must stop moving, step off the track. It’s common courtesy, and also practical: you don’t want to cause a collision. Imagine if cars just stopped motionless in the middle of the freeway! Also, even if you manage to avoid a collision, if you stand in the middle of the track and force runners to go around you, you will get a dirty look. Probably more than one. So do what you will, but don’t say I didn’t warn you!

9. Thou shalt leave thy earphones at home.

To go back to the cars metaphor, it’s the same reason you don’t wear earphones while driving: When a bunch of cars are maneuvering around each other at high speeds, every driver needs to be fully aware of what’s going on. The same applies to runners on a track. Don’t be the cause of a pileup.

10. Thou shalt encourage thy fellow runners.

Even if every runner on the track is doing a different workout, we’re all enjoying this suffer fest together—so let’s help each other out. A simple high five or “looking strong” can make all the difference—especially when you need it the most.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.