How To Run On The Track To Lose Weight

Running is a form of cardiovascular exercise that burns many calories while strengthening the respiratory system. Although outdoor tracks are 400 meters around and indoor tracks are 200 meters, both can be used to get fit and lose weight. Burn calories and achieve your weight loss goal as your running speed, distance or running times improve.

Running Laps

Step 1

Run in different lanes around the track for weight loss. On most tracks, one lap equals 1/4 of a mile if running in lane one. According to eRacewalk calculations, running four laps in the outside lane adds approximately 1/2 mile to your distance compared to lane one.

Step 2

Time your laps. See how long it takes to complete one lap, four laps or however many laps complete your goal. Keep beating your time, improve your cardiovascular fitness level and achieve your weight loss goal.

Step 3

Run for distance instead of time by counting laps. Find your starting point by running as many laps as you can without walking. If your starting point is two laps, make three laps your goal. Once you can complete three laps without walking, add another lap.

Step 4

Keep changing your goals to burn more calories and to lose more weight.

According to "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America, for continued improvements in fitness, an exercise program should provide gradual increases or progressions in frequency, intensity, duration and/or mode of exercise--principle of progression.

Interval Train

Step 1

Incorporate speed interval training. For example, run for 30 seconds and sprint for 10 seconds for a total of four laps around the track. Interval training is alternating between low and high intensities through the duration of the exercise. According to the Mayo Clinic, you will burn more calories with interval training compared to running at a steady intensity.

Step 2

Interval train based on distance. Run a mile and jog 1/4 mile. Set cones around the track to mark your distances. For example, set one cone at the 100-meter line, another cone at 150 meters and a cone at 200 meters. Jog the distance of the first cones, run the distance of the second and sprint the distance of the third.

Step 3

Interval train based on your heart rate. Run until your heart rate reaches 80 percent of your maximum, then slow down to 55 percent. For an estimate of your maximum heart rate, subtract your age from 220, according to the American College of Sports Medicine.