How should i train for the Track & Field season [high school]?
i'm 15, and i;ve decided to join the track team for my high school this spring. i used to be a VERY good runner when i was younger, and i was wondering if anyone could help me out and give me some tips on what i should do at the gym, or wherever, so i can get caught up with the rest of the kids. I'm thinking of doing the sprints, and the shorter races. thanks so much!
Answers:
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Check with the coach and he or she might have a training routine you can work on. The actual training will vary depending on the events you want to do.Where do the flat spikes go on track spikes?
Check with your coach asap. Practice already began in most High Schools.If you want to run 400 meters or less, which are sprints!! If you are not in shape start by jogging 10 minutes a day. Then do some drills like high knees,skip,butt kicks,short sprints etc.. Also the most important are push-ups and sit ups. Always stretch after practice!!If you're looking at sprintingyou're going to need to focus mainly on speed and less on endurance (though you need a little of that). What you need to look at:
1. Weight. If you have some extra pounds you're carrying then diet. I'm not saying starve yourself but if you loss some extra pounds it will help with your speed. If you are already thin, forget this, you could end up losing muscle. You're looking at losing fat so if you have none forget about it.
2. Start by jogging. Do a few miles per day to get yourself in some sort of shape. If it's too cold outside, hit the tredmill. After you get in better cardio shape, make sure you increase the speed in which you run, sprinting at some point during the run.
3. If you're lifting just make sure you are not trying to add bulk. Lift smaller weights with your legs, doing more reps. It's too much to go into on all the specific excercises so try to find someone who knows about lifting for speed and get them to give you some excercises.
4. As soon as you can get outside, start sprinting. Depending on your event it will dictate what you do. Any amount of sprinting though will help.
5. Lastly, talk to your track coach, I'm sure he/she can give you some specific excercises that they do during practice which you can do on your own.
Good luck.
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get up to a base of 4 or 5 miles a day at an easy 7 minute per mile pace. That should have you aptly conditioned to run a 5:30/5:40 mile or around 11:50/ 11:40 for the 2-mile.I run the 400 meter sprint in 55 seconds i need to get 52 seconds, how?
If you are doing the short races then i would be sure to do lots of practice sprints. Also, try getting some leg weights. Another thing you can do is suicidies (sp?). They helped me a lot.Even if you are doing the sprint races i'd still jog atleast 2 miles a few days a week (if you can't run two miles right now then build yourself up starting with 1 mile - if you can't do that then start with 1/2 mile).
Basically, just run. Do practice sprints. Do leg workouts. Those things will help alot.
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