How to Run on Unbanked Curves

September 29, 2014
How to Run on Unbanked Curves

If you are a runner who competes in indoor track and area or lives in a climate with a harsh winter, you might’ve to learn ways to work on indoor tracks with unbanked curves. Understanding how to work on unbanked curves can help sprinters and distance runners race faster and avoid injuries. A running coach can offer you individualized tips on operating on unbanked curves.


Running tracks include 2 straight sides and two semicircular curves at the ends. A regular outdoor track is 400 meters, or simply under one-quarter of a mile, according to the National Collegiate Athletic Association. Indoor tracks with banked curves have a maximum length of 200 meters. Banked curves enable faster times, however athletes in external lanes can fall off the edge of the track while rounding a curve. Unbanked tracks can be up to 300 meters in length, and turns can be tight.

Become Familiar with the Track

Indoor tracks vary in length and tightness of their curves. Try to become familiar with the shape of a track that’s brand-new to you prior to your actual competitors. A light workout the day prior to your first race or your pre-race warm up can assist you discover the feel of the unbanked curves. Runners in events less than 400 meters in length need to stay in their lanes, according to the National Collegiate Athletic Association. Sprinters should practice running in lanes prior to racing on a track with unbanked curves, so that throughout the race they can focus on running as quick as possible.

Distance Racing

National champion distances for men’s and women’s running occasions for indoor track and area are 800 meters, 1,500 meters, 1 mile and 3,000 meters, according to UNITED STATE Track and Area. In these events, you don’t need to stay in your lane. The inside lane of the track is the shortest course, and you cover additional distance each time you run in an outer lane. Remain in the inside lane, except when you’re passing other runners, to lessen the distance you run.


Runners run in a counter-clockwise direction around the track in American and worldwide competitors. Running in the very same direction around a track with unbanked curves boosts your risk for recurring stress injuries. To lower the danger of injury, distance runners can run an equal number of laps in each direction during training sessions. Sprinters can practice on the straight edges of the track instead of the curves whenever possible, such as when practicing ranges of 25 to 50 meters.