Prepare for Track

Is track season coming quickly? Are you ready to be the track star of your team? This guide will help you accomplish that. You should start at least five weeks before the season starts just to make sure you're ready to sweat and have fun and in no time, you're the track star of your team. But it all depends on what part of track you are training for. There are several types of track: Speed and Distance - Individual and Team Events. Either way, you need to start training early, probably before the season begins. Always remember to make sure your track experiences are fun for both yourself, your team-mates and coach!

Steps

  1. Start eating healthy. If you don't know how you should eat, then go to a physician and ask them, ask a personal trainer, or go to choosemyplate.gov and get your pyramid plan. (All Events)
  2. Running for Fitness up to three miles everyday, (more if you are training for cross-country events). Make sure you stretch well before your training and after your runs in order to avoid chances of injury. In other words, pay attention to the warm-ups and the cool-downs. They are equally important!
    • Please note this advise is primarily geared for those of the ages most likely to be in a track meet, such as those still in High School or College. Therefore if you are a senior or handicapped and have joined some form of track and field team, and luckily there are more and more of these type sports teams going around, you will need to scale back some of the distances and goals suggested in this "how-to." To support all ages, especially the young, the elderly and those with disabilities, it is highly suggested to first get a work-up and see your physician. This is mandatory in order to make the most gains and keep your goals aligned with your capabilities.The point is if you are handicapped or are over the age of 40 you will need to scale back much of this advice and go slower. Ultimately, yes the daily 3-miles is a lofty goal, certainly attainable by those with the pre-requisites of prior health. This is primarily for the "20 something" age crowd. For all others, please take it piecemeal.
    • Start with the proper pre-run exercises and on day 1 do not attempt over an eighth of a mile or 1 full lap on a standard track field. Do this for several days and then raise this up to the quarter mile mark for several more days. By the way, "never" run 7 straight days in a row, always have days of rest in between, so the muscles recuperate. By the end of the month you then may be able to do the full mile. From there, you may wish to add an extra mile every two to four weeks. In this way, within 3 short months you could be running {{safesubst:#invoke:convert|convert}} per day.
  3. Before running,Warm Ups Stretching and Flexibility. You can do this by doing a warm-up lap and running drills. Stretching is also good before your run. If running three miles is too hard for you then gradually increase your mileage every week. For Example: Week one, run {{safesubst:#invoke:convert|convert}} everyday. Week two, run {{safesubst:#invoke:convert|convert}} everyday. Week three, run {{safesubst:#invoke:convert|convert}} everyday. Week four, run {{safesubst:#invoke:convert|convert}} every day, and week five, run three miles everyday. It could actually be better to gradually increase mileage than just running three miles every day for all five weeks, because you are gradually increasing stamina and muscular ability. (All Events)
  4. Gather data. This is much easier if you live near a track. On some days, sprint one hundred meters and mark your time. Then, sprint two hundred meters and mark your time. Then run four hundred meters and record your time. Sometimes during the five weeks, you may see your times get either better or worse. If they get worse, work harder, or check to see if you're Avoid Injuring Yourself. If they get better, you are doing well.
  5. Practice your hurdling if you want to be a hurdler. (Hurdling: 100 hurdles, 200 hurdles, and 300 hurdles.> hurdles.)
  6. Keep in mind: if you are going to do Athletic Jumping or triple jump, practice your bouncy sprint everyday. Use a proper jump pit (Long Jump and Triple Jump)
  7. Remember, for high jump, you can't practice without the track equipment. Throwers also need the correct equipment. Just wait for track season and stay very fit and healthy. Lift weights to build strength too. (high jump, shot-put, discus, javelin)
  8. Improve your distance. If your forte is "distance" than work up to running either 800 meters (two track laps on a {{safesubst:#invoke:convert|convert}} track)or one mile/1600 meters (four laps on a {{safesubst:#invoke:convert|convert}} track. (Distance: 800 meter, 1600 meter/ mile.) On the other hand, if your best event is short distance running or "relays" than practice short speed runs with a team member with a digital stop-watch. Even the tenths of a second count in a real track meet.
  9. Keep a daily sports journal and log-in all training sessions. Log-in your work-outs and exercise routines. This is the best way to know if you are excelling and at what pace. It will help you set realistic goals. Use this journal to plan your meals and sleep schedule if you are really looking to take this to the extreme. Only you know the degree or the actual reasons you are partaking in the track field. Always strive for a balance between excellence and yet not being a perfectionist to the point of drudgery. Make this great fun...create fond memories for you, your family and your team-mates. Sports camaraderie will be something you will look back on someday with great pride!
  10. Participate in running events outside of school. For many of you, the goal is running a marathon or partaking in a triathlon. It has become ever so popular to have marathons in support of badly needed charity funds. People will get sponsored for the amount of miles they run and these monies are then forwarded to the charity sponsoring the marathon. A very noble goal!
  11. Congratulate yourself, because soon you'll be ready for track!

Tips

  • Drink plenty of water.
  • Make sure you get the right running shoes, not the ones that look the best.
  • Take your time; it will take practice and hard work to become the runner you want to be.
  • Make sure to keep a slow jog during warm up. It will help you with endurance.
  • And don't stress out about winning. Success is in the journey not the destination. In other words, winning is really about winning "yourself" over. It is about overcoming insurmountable obstacles and pushing yourself to new heights and new levels of strength and endurance. It's about you becoming more than your limitations - about becoming the best you, you can be!
  • Don't eat anything just before your race.
  • Utilize Mentors and Coaches. People that have gone down your same road can help short-cut you toward success and achieving your goals, whether that be weight-loss, being healthy, winning an award, etc. People like Anthony Robbins and so many other "Motivational Speakers" are superb at helping you break through barriers or blocks in your path towards becoming your best.
  • If you are a sprinter, do longer distances every other day(200m and 400m).
  • Get comfortable running shoes, not racing shoes.
  • If you get shin splints, (usually on the lower half of the leg/ by or on the shin), ice it. If the pain continues, ask a doctor what you should do to prevent and/or get rid of those stubborn shin splints. Don't freak out. They are quite common, especially when you begin as a runner.
  • To measure how far you've run if you are just running around your neighborhood, use a pedometer. It will tell you how far you've run.
  • Learn some form of NLP [Nero-Linguistic Programming] This teaches you to visualize your goals and achieve "Peak Performance!"
  • To this effect, invite family and friends to cheer you on and support you - especially at the track meets. In a sense you are all in it together. They have lived with you through many practices and many trials and tribulations. As you are a winner, so are they and need to be acknowledged for their support!
  • Get a physical. You can get one from your doctor and/or health department.
  • Always remember, in the end it is not about what you achieved but who you became in the process.
  • Videos are great too, take a look on You Tube for Track Meet Events. Watch and Learn!
  • On the weekends it often helps to get a massage in order to heal our muscles and support our healing process. Choose a great local spa and reward yourself with a long soak and body massage! You deserve this after working all these days towards your goals. Giving yourself small rewards is an integral part of any goal setting. It helps you see the progress and more than that helps you acknowledge that progress to yourself. It will help you avoid falling into "ruts".
  • Add Buy the Right Kind of Shoe if needed.
  • Right before a race, relax. Clear your mind of any obscuring idea and calm yourself down.
  • If you are training for bigger events like the Olympics do this until competition.
  • Don't think you are done when you lose, you are done when you can't go any more.
  • Don't run much. Start off slow with less distance and then build up. Try asking the coach for a training schedule.
  • Stay calm before your race. If you run the 800 meter or 1600 meter, you need to pace your self.
  • If running always make sure you have water for when you feel thirsty. But don't drink to much too quick because this can cause vomiting.
  • Don't hold your breath, it will leave you gasping for air. So remember to inhale from nose and exhale from mouth.

Warnings

  • Some people may have health problems that will not allow them to run. Before track you need to get a physical.
  • Don't overexert yourself! It is so easy once people hit middle age to remember the "old days" and think they can endure the same rigorous exercise routines they were once accustomed to. This is so common, be watchful, as all this will prove is early burn-out and sore muscles, at best, and possible pulled ligaments and tendons. These can take months to heal from - not fun! The worst part is over-exertion leads to becoming "De-motivated" due to the fatigue that "too much" exercise brings instead of the feelings of energy, vitality, superior complexion, weight loss, feeling more alive! These and other stellar benefits running and track provides, needs to be earned. You can't just go and get these benefits all at once, all in one day, so easy does it. Remember to make this fun, not a chore. Finding Balance is key!

Things You'll Need

  • Pedometer (optional, sold at almost any sporting gear store)
  • Comfortable running shoes (optional) - note: they do not need to be expensive to be comfortable and durable
  • Wicking material-long sleeve shirt or long spandex for colder days
  • Windbreaker jacket with hood if it rains
  • Water Bottle

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Sources and Citations

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