If you’re on a vegan diet, it doesn’t mean your fitness should suffer. In fact, if you follow the right diet for yourself and work out, your overall fitness can actually massively improve. There are a lot of options for fun track workouts that you can do, if you’re into track workouts.
Running is a great activity for anybody. It improves your physical and mental health as well as helping you develop skills such as patience, discipline, and endurance.
Workouts should be fun.They should help you release all the stress you have to face in your daily life; track running is a great way to do that.
So here is a list of five fun track workouts you can do on a vegan diet.
Advantages Of Track Running
For most people, the last time they ran on a track was when they were in high school. But track workouts are fun and you can conveniently practice your speed and build up your strength, since the track surface is flat and has no obstacles.
Track running can help you with speed and efficiency. As a matter of fact, the surface of the track provides you with more energy which in turn pushes you to speed up. You don’t have to think about where you’re going, so you can focus on your performance instead, and find ways to improve it.
Running on a rubber track is also better for your body since you have fewer risks of injuring yourself. Avoiding a hard surface to run is better for your joints and muscles.
Track running is also great because you can usually meet other like-minded people who share a similar passion for running with you. That can help you push yourself harder and thrive for more; you can even organize some running events.
Otherwise, if you’re not used to running in circles on your own without having a clear goal, it can be a bit tough. So motivation helps, as well as setting milestones or goals, and of course, having fun track workouts! Keep on reading to find out more.
Don’t push yourself too much, and if you need advice, you should talk to a running coach. You could also talk to other track runners. You shouldn’t start an intense physical activity without consulting your doctor first.
Also, do a warm-up before you start running and afterwards practise stretching out. Don’t forget to let yourself have rest days so that your muscles and body can recuperate and you can reach your top performance.
5 Track Workouts For Vegans
Work On The Straightaways
If it’s your first time running at a track, this is a great workout to ease your way into it, no matter what level you’re at.
First, warm-up and do a couple of lapses to get your blood pumping and to get used to the track. Then, push yourself hard and run faster on the straightaways, which are the straight sections of the track.
Then, recover on the turns by walking or jogging for the same amount of time you ran.
It’s an easy workout routine to remember, and it can help you in figuring out your way around the track. This way you can see what you need to work on and improve for next time.
If you have a specific goal when you’re training, for example you’re preparing for a race, you can immediately train at your race pace.
As long as you recover properly and are careful when you run, this is a great workout. We recommend that you try out, especially if you’re new at running on a track.
If you want to improve your speed, mile repeats are a great track workout for you. You can try this system about once a week. Of course, it mostly depends on your body and your fitness level. So don’t push yourself too hard.
You can start with two miles repeat, which is usually four laps of the track, but that depends on how big the track is. You should run each lap at your usual 10k speed, if possible.
You should recover in-between laps and make sure that your breathing is normal and your heart rate is calmer before you start the next lap.
Of course, you want to build resistance and speed, but there’s no point in pushing yourself too hard. Otherwise, it can be detrimental to your health if you do it too often, especially if you’re a beginner.
Each week, when you run your mile repeats, try to add another mile. This can help you build your resistance and stamina progressively. Then, build your way up to six repeats if you’re already an advanced runner. If you’re an intermediate runner, try to reach four to five repeats.
Try to run faster than your running goal on those laps, like 10 to 15 seconds faster. If your body can’t handle it yet, that’s fine. Just build your speed up gradually.
If you’re a beginner, you can try to build up your speed and augment the distance you’re running with this program:
For this fun track workout: warm-up, run intensively for 100 meters, recover by walking or jogging lightly for 100 meters. Afterwards, you can repeat this six to eight times, depending on your fitness levels. Finally, cool down and stretch.
You can usually do the 100 meters straightaway, if the track is long enough.
This is a great workout if you’re new at track running or running in general. It’s also recommended if you’re recovering from an injury or took a break and didn’t run for a while.
You can then move on to the 200-meter repeats once you feel a bit more confident on the track.
For this workout: warm-up and run really hard for 200 meters (which is usually one time straightaway, and another half-one or around the curve).
Since you need to recover for the same time as your running time, walk or jog for 200 meters. Repeat this process six or eight times. Cool down, stretch, and you’re done!
Once you can do the two previous workouts easily and feel like you need to push harder, you can try running the 400-meter repeats.
It works on the same principle as the other ones: warm-up and run for 400 meters (which is usually one lap around the entire track). Then, repeat this six times, cool down, and stretch.
If you can’t do that at first, don’t worry. You need to build up resistance and speed. A healthy, varied, and balanced diet can help you fuel your body for this challenge.
Luckily, the track is the perfect place to practice that, amongst other fellow runners. And who knows? They might be vegan too!
Timed Mile Test
If you want to evaluate your overall running performance on the track and see where you need to work on, you can try a timed mile test.
It can also help you sort your goals. You can give yourself a time limit in which to run for each lap or for repeat laps.
Try running four laps at first. The real challenge is that you need to run as fast as you can but maintain the same pace for each lap you run. So don’t start out too fast and then go too slow. That takes a lot of skill, discipline, and more importantly, practice.
It’s good to assess your level and progress once in a while; it can help you strive for more. Write down all your times, and compare them to the next time you do a timed mile test. It’s important you set yourself a realistic goal.
We recommend you do one of these timed mile tests about once a month. It will give you a push, and you’ll be surprised at how much progress you’ve made!
Ladder Track Workout
If you want to work towards building up both your speed and endurance, try this ladder track workout out. It’s fun and can help with your confidence, as it helps you experience visible progress very fast.
It’s called a ladder track workout because you build your way around the track progressively, just like the different steps of a ladder. This is a really intense workout, but it’s very satisfying to do, especially if you’re at an advanced level. You really push yourself hard.
If you’re a beginner, start with one sequence. If you’re an advanced runner, you can repeat the sequence once you’re done with it. If you’re not sure about what your 5k race pace is, you can use a race pace estimate calculator at first.
Here’s how one ladder sequence works.
First, you warm up, either by walking or jogging around the track for five minutes or until you feel you’re ready. Then, run for 400 meters, aka one lap, at the pace you usually run a 5k at. Then, rest and recover for one lap.
You rest the same amount as the time you run if you’re a beginner. Once you have more practice, you can cut this time in half and even farther.
For this ladder track workout, you just repeat this and progressively augment the distance, and always stay at the pace you usually run a 5k at.
So after you run one lap and recover for one lap, you then run two laps (which is 800 meters) at your 5k usual pace race and then recover for 400 meters, at an easy pace. Do you begin to see how it works?
Once you’re done with the recovery, you run for three laps (which is 1,200 meters) at your 5k pace race and recover for one lap. Finally, cool down for five minutes at an easy pace.
As you can see, this workout won’t be for everyone, but if you want to really push yourself, it’s a fun way to do it. It’s a great way to release endorphins and build up your overall confidence.
‘Kick It’ Workout
This is the final fun workout for you. Of course, there are plenty more track workouts you can do, but these are our top 5. And believe me, you have enough to do if you follow one of them, a couple of them or all of them!
So for the ‘kick it’ workout, it’s really simple, but it can get exhausting really quickly. What you do is that you run four track laps (so four times 400 meters) at your usual 10k pace and recover in between each walk at an easy pace, either by walking or jogging lightly.
That’s not the full workout. We want to make you sweat and help reach your full running potential. So after you run those four laps, you run eight repeats of 200 meters laps (so half a track) at your usual 5k speed, with a 200-meter recovery in between each lap.
And then you’re done! The important thing to do is to push yourself hard when you’re running, just like you would at the end of a race or a marathon. This will give you a kick, which explains the name of this workout.
It’s a really exhausting and demanding workout, so you shouldn’t do it too often. But if you’re an advanced runner, it’s definitely very rewarding and a great way to challenge yourself from time to time.
To sum it up, a vegan diet can really help you with physical exercise, as you can see with these track workouts. A plant-based diet helps you to achieve your full potential, fuels you up and gives you more energy than if you were eating meat or dairy products.
Hopefully, you can find a track workout that you want to try out from our list of 5 fun track workouts you can do on a vegan diet.
It doesn’t matter what level you’re at. There is one for you. And there’s always room for progress, even if you’re an advanced runner.
Whether you work on your straightaways, do mile repeats, timed tests, try the ladder workout or the ‘kick it’ workout, you will feel good.