Translating distance running on a track to the road or vice versa can sometimes be challenging. Knowing how far you’re running, wherever you run, however, can help you calculate your stamina and increase your running speed and distance.
How many laps is 20 miles around an outdoor track?
When people run on a track, it’s usually an outdoor track. The exact size of each track can vary, and there are some length discrepancies between lanes, but most outdoor tracks are exactly 400 meters around when measured along the innermost lane. The outermost lanes are slightly longer simply because they’re further away.
One mile equals about 1,610 meters. If we divide 1,610 by 400, the length of the track, we get 4.025, which tells us that 1 mile is equal to about four laps. If we multiply four by 20, we get 80, which is how many laps you would need to run to equal just under 20 miles.
To be even more exact when measuring your running distance, you can multiply 4.025 by 20, which gives us 80.5. This shows that you would need to run an extra half a lap along the innermost lane to equal exactly 20 miles. If you’re running on one of the outermost lanes, however, you might be able to skip the extra half lap.
How many laps is 20 miles around an indoor track?
To fit in indoor gyms, indoor tracks must be slightly smaller than outdoor tracks. Most indoor tracks are about 200 meters around when measured along the innermost lane. To find how many laps are equal to 20 miles on an indoor track, then, you only need to double 80.5. The answer, which is 161, tells you that you need to run 161 laps to equal 20 miles.
How can I train for a 20-mile run?
When you calculate how many laps are equal to 20 miles, you can get a feel for just how great a distance that is. However, many people routinely train to run for 20 miles or more at a time. The key to training for distance running is to build up your stamina, strength, and speed gradually.
Start with short distances, and don’t increase that distance until you feel comfortable and ready. Many people feel that it’s best to only add about 1/2 of a mile in distance every week, but listen to your body and go at a pace that feels right for you.
It’s also important to focus on your running pace. When you start training, run or jog at a speed where you could potentially still comfortably carry on a conversation instead of sprinting or running all out. As you gain stamina, you’ll also gain speed.
You can also do tempo or interval runs, where you start at a comfortable pace before moving into a slightly more challenging pace. After a bit, drop back down to your comfortable pace and let your body recover before adding more speed.
As you train for a longer run, it’s important to include cross-training. Cross-training is when you do another form of exercise, such as lifting weights, yoga, or bicycling, to continue increasing your strength while training your body in new ways.
This helps to strengthen different muscle groups that might be neglected when you only focus on running, and this can increase your stamina while making your entire body work more efficiently.
Rest is also crucial when you’re training for long runs. Bodies require rest days to grow muscle, and these days allow the body to recover from the intense pressure that cardio and other highly physical exercises can put on them.