With the Summer Olympic Games approaching, the national interest in the sport of track and field is increasing. The media's increased attention to Olympic T&F hopefuls provides Americans with daily reminders of elite track performances. The added spotlight of athletic excellence may inspire former runners or people that need to improve their fitness to start working out. As you explore ways to run again or get fit, you may be misguided into thinking that a running track is only for the use of well-trained competitive athletes. The truth is that public tracks are a convenient, safe, and cost effective way for anyone to exercise.

After the birth of my second daughter I regained my fitness on my neighborhood public school track. I had 40 pounds to lose after my pregnancy. By developing a regimen that was easy for me to stick to, I guaranteed my success. It took me seven minutes to jog to the track from my front door. I was only out of the house for about 40 minutes five days per week.

It is critical that you attempt a fitness regimen that works with your daily routine. If you have family or work obligations your scheduled workout may often be interrupted. Individuals with hectic lifestyles need to have the ability to rush out the door and get in a workout. Thirty-minutes five days per week of training is all you need to improve your fitness or start running.

Most neighborhood tracks are the property of public schools, colleges, or universities. Public school track facilities are usually open for public use after school hours. Some communities do keep their public high school tracks locked to the public. Most colleges and universities do offer public track use. During college team training hours the track is closed to the public. Lane one should only be used by runners. Run counter clock wise in lane one. Do not walk in lane one. Walkers and joggers should use the outside lanes in order to avoid encumbering the progress of runners in lane one. In addition, using the outside lanes helps preserve lane one on technical track surfaces.

Training Gear

Wear proper exercise clothing. Wear synthetic undergarments and socks. Avoid cotton gear, which holds on to sweat and is not as soft as synthetics. Women should be sure to invest in a good- fitting sports bra.

Get fitted at a technical running store for proper footwear. Even walkers need technical footwear. Avoid fitting yourself at department or sporting goods stores. Proper shoes are usually fitted a size up from your casual shoe size in order to allow for movement and swelling of the feet.

Get Fit

Start every workout with a seven- to 10-minute walk. Walking to the track is an efficient way to warm up.

Find an open spot on the outside lanes of the track to do five minutes of light stretching. Focus on stretching your shoulders, calves, hamstrings, and quads.

Begin walking around the track at a comfortable to pace depending on your present conditioning. Be sure to swing your arms in conjunction with your stride. The swinging of your arms is additional exercise. Walk for 10 to 15 minutes. Stop and drink fluids as needed. Gradually increase your walking pace and distance so that your workout stays challenging. Investing in a heart rate monitor is a great way to insure that your walks are challenging, but not too vigorous.

Once you have mastered the 15-minute walk and you are ready for more of a challenge, begin to incorporate running into your laps of walking. Start by just running 100-meters once per lap. Increase the runs by 100-meters as you become comfortable with running. Be conservative. Increase your intensity every two weeks.

At the end of each workout head back to your open spot and do five to ten minutes of strength work: push-ups, abdominal crunches, walking lunges, etc. Warm down after your strength work for two to five minutes on the track or on your way home.

Start Running

You should be fit and able to run continuously for at least one lap before you begin a running program.

Do a five to ten minute warm-up jog.

Start by walking and running laps for 15 to 20 minutes. On each lap jog 100 meters. Walk the remainder of the lap. Add 100 meters of running every two to three weeks until you can run continuously for 20 minutes. Increase your pace or distance once you are able to run for 20 minutes or more. Don't increase pace and distance at the same time.

For those who want more speed, begin to add 100 meter strides to your workout. Before each run do four to six quick strides on the straightaways. Eventually incorporate the strides into your run. Run for a distance then stride for a distance. Keep the stride pace conservative in order to ensure your ability to complete the workout. Be creative when designing workouts in order to avoid boredom.

Use the painted lanes on the track as guides for performing 50 meter running drills. Drills build coordination. Perform drills in a straight-line. Drills include: straight-leg walks, high- knee bounds, butt-kicks, skips, etc.

Warm down after your drills for two to five minutes on the track or on your run home.

Alisa Harvey is a 2008 Olympic Trials qualifier in the 800 meters. She was named USA Track & Field 2007 Masters Athlete of the Year. Harvey is the World Record Holder of the indoor masters mile (4:47.26). She also holds U.S. masters records of 2:07.57 for 800 meters and 4:46.29 for the mile outdoors and 2:05.75 for 800 meters (set Feb. 24. 2008), and 4:26.18 for 1500 meters (set Feb. 9, 2008) indoors. She was the 800 meter and 1500 meter champion at the 2007 U.S. Masters Outdoor T&F National Championships.