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When I first started running, it was primarily on roads. Eventually, after I got really into it, I realized I enjoyed running in lots of different environments – especially running tracks. Through all of this, my favorite distance to run was 5K. For this reason, I found myself wondering, is it possible to run an entire 5K on a track?
It is completely possible to run a 5K on a track. An average running track is 400m. So a runner can expect to complete a 5K (5000 meters) in approximately 12.5 laps. Whilst a running track is a great place to easily complete a 5K, many runners may find it boring if done too often.
You don’t just need to take my word for it. To give you as accurate an idea as possible what it would be like to run a 5K on a track, I’ve got the opinions from other runners and looked into some of the main pros and cons that come with running 5K on a track.
What Runners Think
After asking myself whether or not it was a good idea to run a 5K on a track, the first thing I did was head to this online forum to get the opinions from other runners. 363 runners voted. The results are in.
| Choice | Votes |
| Running 5K on a track is fine | 313 (86.2%) |
| Running 5K on a track is a bad idea | 50 (13.8%) |
Looking at the data above, it seems like the vast majority of runners feel that running on a track is completely fine. Some of the runners who voted had this to say:
“I’ve seen people run considerably more than 5k on a track. I’ve considered running a marathon on a track just to see if I could do it. There are people that run for 24 hours on a track as well.”
PrinceBert
“Running a 5k on a track in general is fine.
A park run local to me, Dudley, has a few laps of the Dell Stadium, 1k-ish in total.
I don’t know if there is a 5k that is track only, but if there was I can imagine it being very busy.”
Middle-Ad5376
“I haven’t done a 5k around a track but I have run around a track. It’s probably the fastest environment to get your PB.
Compared to the roads, tracks are softer and also feel somewhat bouncy.”
CharmingGlove6356
With the opinions of the runners above in the back of my mind, I decided to look at some of the pros and cons that you would get from running a 5K on a track.
Pros
Minnimum Space Needed
Except for a treadmill, a running track is probably the smallest space where you can run a 5K with ease. One of the main things people struggle with when trying to take on a 5K is the need to find a place where they can comfortably run one.
At 400 meters in length, you can approach a running track with a “rinse and repeat” style that will allow you to use the smallest amount of space possible again and again. By the way, if you want to learn more about how to find the best place to run, I urge you to check out this article.
Great For Olympians
One of the reasons you might be wondering whether or not it’s ok to run a whole 5K on a track is because you’ve seen it at the Olympics. That being said, in the Olympics the distance is recognized as being 5000 meters rather than 5K.
The 5000 Metre track race has been part of the Olympics since the year 1912 and has taken place on a running track since it began. At the time of writing this, the world record for the men’s 5000M is 12:57.82 minutes set by Kenenisa Bekele and for women is 14:26.17 minutes set by Vivian Cheruiyot in 2016. You can find videos for both below:
Easy To Track Distance
Running gadgets are great. At the least, I almost always have an app on my phone that helps me track my 5K runs. That being said, if you prefer the old-fashioned way and want to track your running distance manually, there is no better place than a running track.
As a general rule, running tracks are typically marked with white lines at commonly used distances such as every 100 meters. If you want to mark your own running distance on a track, I would reccomend getting your hands on some marker tape like this that’s highly visible but shouldn’t leave a mark. You can also learn more about how to track running distance here.
No Obstacles
If you’re just getting into running, it can be easy to slip, fall and pick up injuries. This is especially true if you’re out on a trail or even simply running on a road. One of the biggest advantages to running a 5K on a running track is that, besides other runners, it’s highly unlikely that you will come into contact with any obstacles that will slow you down. Check out this article on road running to get more of an idea of what I mean.
Quickest time
In addition to there being fewer obstacles on a running track, you’re likely to get a much better 5K time on a running track than on other surfaces. Typically, running tracks are built to be support runners – meaning that they can transition from one foot to the other on the surface of a running track with ease. If you’d like to learn more about the average times you can expect to get when running a 5K in general, check out this full guide I wrote on average 5K times.
Cons
Boring
I’m not the only person who thinks this. Several runners who weighed into the poll above had similar thoughts. Running a 5K along the same route routinely can easily become boring. Just imagine how uneventful it would be to run a 5K around a track again and again. For this reason, many runners believe that unless you’re running short distances competitively, it’s best to run in places besides tracks.
Risk of Injury
Although you could still get injured when running on places like roads and trails, there is a significant chance of getting injured on running tracks. This is especially true on tracks that are outside and are made from materials like cinder or grass which can get slippery and dangerous in wet and cold weather. For this reason, it’s best to find an indoor running track or at least one made from high-quality materials like asphalt.
In addition to the votes above, I also created a poll previously asking what runners thought was the best surface to run on out of grass and concrete. You can find the answer here.
Tips For Running 5K on a Track
- Remember Track Etiquette – When it comes to running 5K on a track, the rules are slightly different than they would be when running 5K on the road or a trail. As you’re running in an enclosed space, you’re likely going to be running alongside other runners. Luckily, the rules of basic track etiquette are simple. Be aware of other runners, don’t obstruct the track unnecessarily, run counterclockwise and remember that the fastest runner tends to go on the inner lane closest to the center.
- Pace Yourself – If you’re used to running track already but are curious whether or not it would be a good idea to take on a 5K, you may find yourself running at a much faster pace than you should for a 5K. If you’re used to doing sprints on a track, it only makes sense, right? Consider running with a friend who can act as your pacer if possible, failing that, running watches like this one are great for measuring running pace.
- Focus On Far Away Objects- In addition to easily getting bored when running a 5K on a track, it’s likely you might get a little nauseous when running around a circle again and again. To combat this, consider looking at objects that are far away rather than focusing on the circle you’re running around.
- Get The Right Gear- One of the reasons I love running so much is because you don’t need to get a lot of gear to get started. That being said, when running a 5K on a track, it’s worth getting hold of a decent pair of running shoes that will help you get the most out of your run. These are great examples of the kinds of shoes you should be wearing on a running track.
How Long is a 5K on a Track
As a general rule, a running track is 400m in length. So to complete 5K, you’d be looking at running around the track 12.5 times. That being the case, it’s always worth checking the exact distance when you arrive at the track. If there are space issues, the track could be smaller than 400m all the way around. At the same time, some tracks could be as big as 800M
