Training for track..?

Question

Ok, well track starts in a just about a week.
I'm a freshman in high school.

I ran the mile last year, unimpressively at 7:20.
but, that was completely out of shape..

I just finished out my basketball season, although I'm still not in too much shape.

I'm still not quite sure about my running events. Most likely, I'll do around 400, 800, or possibly mile - but I do have decent speed, so even 200 could be added, but that's unlikely.
and I must say, I haven't quite done all the running I should.

I've worked out slightly, but stretching and doing some crunches, running stairs, jogging about half a mile every other couple days. I'm afraid I'm going to improperly train because I've been dealing with shin splints for a few weeks, but I'd like to succeed in track.

Any suggestions?

Also - are there eating suggestions?
I've been trying to lower intaking on sodas and stuff, but drinking flavored water.

thanks, guys.
hopefully you have some tips!

Answer 1

It sounds like you're on the right track. You have the drive and desire to be a good runner and you obviously want to succeed. Honestly, the 800 and mile are considered long distance. Right now you might want to just increase your base by running each day- not really pushing yourself because they'll push you plenty during the season, but just get some milage under your belt before the season starts. Try 3-5 miles daily if you can handle that and if you can't yet, that's alright. Start slower at 1-2 miles a day. Since you do have shin splints you don't want to push it or you could run yourself into having a stress fracture and that would be the end of your track season. Running on the track would be the best idea because it is a lesser impact on your body than running on the road. You might also want to run on grass or fields as well. To help with the shin splints, a trick my track coach taught me was to freeze water in little dixie cups and run those up and down your shins. Its a lot easier than using a bag of ice. Be careful though and listen to what your body is telling you. If your shins are really bothering you, you might want to see an orthopedic surgeon to diagnose if you have a stress fracutre.

As far as eating suggestions; obviously fried foods aren't great for you. If you just stick to healthy choices- grilled meats, lower fat foods, etc and drink a lot of water, you're on the right track (no pun intended....)
Caffeine is something to stay away from. Although it will give you a temporary boost, it will just make you more tired from that rush, as well as dehydrated.

Again, if your shins are really bothering you, I would see an orthopedic surgeon that specializes in foot and ankle or a sports medicine doctor. Both will do.

Work on getting a base. A little is better than nothing at all. The coaches will be able to assess where you are and will train you properly. Make sure you take care of your shins in the meantime and try to start jogging daily- and drink lots of water!!

Good luck with your season!

Answer 2

If your season starts in a week, I honestly don't think the distance or type of running you do in the next few days will affect you too much in the long run.

Most basketball players are known to particiapte in the shorter distance running events and the field events: long/triple jump, high jump. However, this does not mean you have to only consider these events.

Once the season starts your coaches will have a training schedule for you to follow. However, you will have to make a decision which coaches/events to start training with.

If you want to take running seriously the changes you have made with your eating habits, diet, etc. will have ot continue.
Avoid fast food, fatty foods, food with a high sugar content, sodas, etc.

Your shin splints could come from a variety of reasons. You may lack an arch (you are flat footed). Your body may not be used to the pounding of disance running. It will take time for your muscles and joints to come around. My suggestions are to monitor your shins and see how they progress throughout the season. IF the pain is persistent, I would recommed seeing a podiatrist or a sports physician.

Best of luck with your season. Your times will get better throughought the season and the four years of your high school career, if you choose to stick with the sport.

Answer 3

well if you can take advice from someone in middle school here it is i can see your long distance type person i'm a sprinter on my track team but i do long distance to if your not in shape you should keep working out like you doing try to lift some weight and eat fruits and vegtables and try your best don't work out to hard cause you can get hurt but other than that have fun to thats the best part about track