Track Pants Pattern – When Wanting To Exercise Is What Really Counts

track pants pattern

I read an article somewhere that claimed that when it comes to exercising, getting dressed for it is half the struggle. The article gave a few interesting tips; like being sure to make a careful selection of your workout clothes, to try and use them only for exercising (to help strengthen the habit), and to lay out your clothes the day before you train so it's just that little bit easier to get going.

I mention this because I, like most people, have been struggling with exercise motivation recently. Ten years ago I was quite a physically active person. I used to do yoga, tennis, rollerblading, and swimming every week. Fast forward to 2021 and I, unfortunately, do not do any of that anymore.

I have put on around 12 kilos (26 lbs) that I do not need and really should lose. However, I find getting dressed to workout to be uncomfortable for me, surely I can not be the only one who feels the same way. The thought of wearing a skimpy, tight-fitting outfit does not make me feel motivated when I'm in this shape.

Time has a way to remind us that sitting too long has a very high price on our health and I think I have reached the point where either do something and reverse the damage or I go down the slippery slope. So, I have decided to get serious about getting fit again. This track pants pattern project is my first step, a comfortable and effective alternative to all those fitted leggings and short shorts.

This track pants pattern has a corded elastic waist that stretches as wide as my hips and more.

track pants pattern

Slanted pockets because I love pockets.

track pants pattern

Elastic hem to prevent your pants rolling up when you are doing leg workout or dancing.

track pants pattern

Experience Level

Confident Beginner, willing to try to work with knit fabrics, knowledge of grainline, and applying grommets. You will learn how to attach elastic to a waistband while sewing which is a technique used in mass production factories.


  • 1 1/2 to 2 yards of 54″ bamboo jersey, cotton, or linen jersey
  • 1 or 2″ wide elastic the length of your waist
  • 3/4″ to 1″ elastic 20-22″ in length for the ankles
  • two grommets
  • 1 1/2- 2 yards of cotton or polyester cord for the waist
  • two strips of stretchable fusible interfacing for the pocket opening
  • thread to match


All tools are ideal but not essential

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Pattern Layout

How To Download The Track Pants Pattern

Please use the latest version of Adobe Reader. It is free and the only program you will need to print this pattern. Use Landscape mode and Actual Size.  Do not scale the pattern.

Pattern Download

Body Measurements

Size Waist Hips Inseam
with hem
S 26-30+ 34-38 33.5
M 30-34+ 38-42 34
L 34-38+ 42-46 34.5
XL 38-41+ 46-49 35
2XL 41-44+ 49-52 35.5
3XL 44-47+ 52-56 36

Fitting Your Track Pants

The track pants pattern is made to be loose fitting which means that you can make a pair that are going to be curvy friendly. The larger sizes can accommodate a fuller figure however you need to check the following measurements to fit the pattern to your needs.

To choose the right size for you:

  1. Measure the crotch of the pattern then measure your own.

2. Finally measure the inner seam

3. If you have a large tummy you will need to raise the crotch measurement so the pants fall just below your belly button.

4. Add the waistband according to the elastic you have, in my case I have a 2″ elastic.

How To Sew Your Track Pants

There is NO seam allowance in the pattern. I suggest to use a 3/8″.

We will start by sewing the pockets, then we will sew the legs, followed by the waist band and finally inserting the elastic and hemming the ankles at the same time.

Sewing The Pockets

Place the front of the pocket print side down matching the opening of the pocket with the slanted side of the pants. Sew the pocket opening.

track pants pattern

track pants pattern

Note: I have made an error here and did not attach the fusible interfacing to the pocket opening. My way to correct this mistake is by doing a double stitch.

Turn the front of the pocket, move the seam allowance to the pocket and under stitch.

Do you need help under stitching? Please follow this tutorial here.

track pants pattern

track pants pattern

track pants pattern

Turn the pocket right side and sew a double stitch, this is both decorative and will prevent the pocket from stretching out loosing the shape.

track pants pattern

track pants pattern

track pants pattern

Place the front side of the leg print side down.

Place the back of the pocket and pin it to the front of the pocket.

track pants pattern

Sew around the pocket at 3/8″ then serge or zigzag the seam allowance.

track pants pattern
Back View

track pants pattern
Front View

Stay stitch the pocket at the waist and at the side to make the pocket lay flat when sewing the sides of the leg and putting the waistband.

track pants pattern

Sewing The Legs

Now, we will sew one leg at a time. This is done so the crotch is sewn at once from front to back.

Place the front of the leg print side up on the table, over it place the back of the leg print side down. Align the sides and the inner sides and sew at the 3/8″. Serge.

Turn one leg right side out and insert it into the other leg. The print sides should be facing each other.

track pants pattern

Alighting the crotch and sew joining the legs together.

track pants pattern

Making The Waistband

The waistband consists of a band with an elastic and a cord.

Measure the waist of your pants and cut a band with this measurement add 3/4″ for seam allowance by 4 3/4″ width.

Iron a rectangle piece of fusible stretchable interfacing to the waistband and apply the grommets.

track pants pattern

track pants pattern

track pants pattern

Cut the elastic the size of your higher waist plus 1/2″ for seam allowance. Make sure the elastic can pass through your hips.

Fold the band and insert the elastic.

track pants pattern

Pin the waistband to the pants and sew.

track pants pattern

track pants pattern

Sew the waistband at 3/8″ and serge.

track pants pattern

Thread the cord using a bobkin or a bob pin.

track pants pattern

Making The Hem

Turn your pants inside out and using a ruler mark one inch from the edge.

track pants pattern

Cut two strips of elastic the roughly half the size of the width of your pants.

track pants pattern

Sew the elastic making a band and thread the pants trough the elastic bands.

track pants pattern

Fold one inch over the elastic and sew.

track pants pattern

track pants pattern

track pants pattern

And we are done.

My need for losing weight mainly doesn't come from vanity, but rather health. Recently my blood pressure and glucose levels have gone up into the upper range of being normal. Quite frankly I do not want to reach the tipping point for something like diabetes. So I hope you join me in the quest of improving health. Use this track pants pattern to make yourself a pair of very comfortable pants to start moving around today a little more than yesterday.

Until Next Time, dearest readers when I will be sharing the anti-chafing underpants, an essential garment for Spring, Summer, and Autumn. Happy Sewing!

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26 Responses to Track Pants Pattern – When Wanting To Exercise Is What Really Counts

  1. Jolan says:

    I’m hoping to stitch up these soon! I hate tight clothes and so many patterns are all the tight leggings-may be easy to sew, but I don’t find them comfortable. These pants seem to be the right idea. Looser fit and comfortable to wear, I hope. Now to look for some workable fabric. Thanks.

  2. Peg says:

    Thanks again for your pattern. No matter how many pants patterns I find and purchase, the ones from you always seem to fit the best.

    • Mayra Cecilia says:

      Thank you, Peg, I am very happy to help you, I too find it hard to have well-fitted pants so I have to make my own.

  3. Martina says:

    Thank you for a wonderful inspiration and instructions to help so many of us in the same fitness dilemma!

  4. Shamin says:

    Thank you so much for the pattern. I am a little confused. After you said
    “Do you need help under stitching? Please follow this tutorial here.”.
    The middle picture with all the pins? Which step is this please? Is this the pocket pinned before understitching? Thank you.

    • Mayra Cecilia says:

      Yes, it is, my fabric is incredibly soft, bamboo jersey, great to the touch but it moves under the presser foot.

  5. Linda says:

    Thanks for sharing a great pattern. I’m sure many of us need to move more. I enjoyed reading about your life in Chili in the embroidery post. Looking forward to your next endeavor.

    • Mayra Cecilia says:

      Indeed we do, I will share more of the life in Chile, it is an incredible country! Enjoy the pattern!

  6. Jamie says:

    Thank you so much for the pants pattern and a great tutorial!

  7. Tabitha says:

    I love, love, LOVE this pattern and fabric print choice, and it couldn’t have landed in my inbox at a better time. My much loved but way overworn sweats need to be replaced (I admit, I wear them around the house instead of their intended purpose: working out). I can’t wait to give your pattern a try. Thanks so much!

    • Mayra Cecilia says:

      Same here Tabitha, especially when it is cold outside and curling up with a cup of coffee and a book in front of a heat source.

  8. Letícia says:

    Here in tropical Brazil there’s no way I could exercise in such heavy pants. They do look good! I found that to exercise pockets are a must. Also for me exercise does not help with losing weight. It’s great for improving my health, though. To lose wheight the key is finding a way to eat that keeps you fuller longer. All the best and thanks.

    • Mayra Cecilia says:

      Hi Leticia, we are coming out of the summer here in Chile, my pair is made out of bamboo jersey, can you can it in Brazil? I intend to share a shorter version for the summer. Stay tuned you might prefer that instead.

  9. Carole says:

    When you say “There is NO seam allowance in the pattern.” does that mean it is not marked on the pattern or that we have to add that amount to the edges when we cut the pattern out? Just double-checking. Thank you.

  10. Haha sew funny as I to am gaining lbs. thank you sew much for this pattern and maybe I can make some special ones also for grocery shopping etc..I turn on you tube at least for a 1/2 hour and do some classical stretch or yoga or dance…Have a happy day:) Julie

    • Mayra Cecilia says:

      I have made these pants in stretch satin, they are very posh yet comfortable, perfect for grocery shopping.

  11. KatieQ says:

    Thank you for publishing the pattern. My daughter is a 2XL and has been trying to establish a fitness routine. Spandex is definitely not an option for her. These pants are just what she has been looking for.

    • Mayra Cecilia says:

      I can understand that spandex is terrible for summer, Do let me know how she finds the fitting. I would love your feedback.

  12. Sue says:

    Could you have found a busier pattern for demo??
    A solid would have been a better teaching tool.

  13. Bijoux says:

    I like the track pants idea. thank you so much for sharing, I wish I could do more sewing. I had a botched cataract surgery 6 months ago, that left the eye with only blurry vision, so sewing has become a challenge. Specialist says even surgery will not bring vision back as it should be. It is frustrating for me because I enjoy all the patterns you share with us, especially free ones. You are very kind and I will continue looking at your patterns and web site even if I can’t sew them. Thank you
    PS I type in bigger font in Word and copy/paste as some prints are too small. I have to zoom to view things better, but I am learning to cope.

    • Mayra Cecilia says:

      HI Bijoux, I a so sorry, I am hoping your vision will return…and thank you for spending time in this blog when there are millions out there. I am honoured and very touched. You made me cry…happy tears…

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