I need help on how to train....?

Question

I really want to run track this year. But I have never done it, even though it is quite a while away, I still would like to get into better shape so I am ready for what is to come. Does anyone know how I can train for track?

Answer 1

I ran track and field for a few pretty good programs, so I might be able to help out. First, you should decide what events you want to do. Training for sprinting events is much different than training for throwing events, jumping events, or long distance events. Here's the general breakdown:

Sprinting:
100 meter
200m
400m

Middle distance:
800m
1,500m

Distance:
3,000m
5,000m (usually only in college)
10,000m (only in college)

Jumping:
100m hurdles
300m hurdles
Long jump
Triple jump
Pole vault
High jump

Throwing:
Discus
Shot put
Javelin
Hammer (only in some places)

If you're looking to run any event, then start easy. Just run for ten minutes at a time, stopping when you feel too tired to continue. Once you can run ten minutes at a time without stopping, move up to 15 minutes, and then up to 20, without stopping. If you want to run distance events, push this up to about 45 minutes. Middle distance, push it up to 30 minutes. If you're a sprinter, then keep it here and focus on "wind sprints." In a wind sprint, you start running at about half of your fastest speed and slowly increase to about 80 percent of what you feel is your fastest speed, hold that speed for a few seconds, and then slow to a stop. Do 6 at first, then move to eight or 10.

Also, lifting weights is always a good plan. If you're planning on joining a high school team, talk to the coach about a weight training program over the fall and winter. He or she will tell you what muscles are best to strengthen depending on your events.

And as always, make sure to stretch, to eat well and to give yourself days off sometimes. Your body needs time to recover and rebuild muscles you're breaking down while you're training.

Best of luck!

Answer 2

Join the cross-country team right now. Running cross-country is the best way to prepare for track. My high school coach used to even make the sprinters run cross-country. If you cannot join the team, run on your own or better yet, join a local running club. If you live in an area that has NIke run clubs, you would enjoy these. (www.nikerunhitremix.com)
If you can, take a weight training class for athletes to condition your muscles for the rigors of track. Besides running, cross train: biking, swimming, skating and hiking are all great! Do speed workouts on the track once a week. Run 5k's on weekends to get used to racing.

Answer 3

BY STARTING A STRICT DIET..BUYING COMFORTABLE RUNNING AND TRACK SHOES...EXERCISE...AND DOING SPRINTS....REALIZE YOUR STRENGTHS AND WEAKNESSES, PUSH YOUR STRENGTHS...CORRECT YOUR WEAKNESS'S...BUY A STOPWATCH AND CONSTANTLY MAKE AN EFFORT TO SHAVE TIME OFF YOUR LAST CLOCKED RUN.
ALLOW THE BODY TIME TO REST AND RECOVER...AND STUDY THE FORMS OF PROFFESSIONAL TRACK STARS