Is the track season about to begin? Are you ready to become the star of your team? This guide will help you become one. You should start at least 5 weeks before the season starts to make sure you are ready to sweat and have fun right away, you are the star of the team. it all depends on what kind of track activity you want to do. There are several: Speed and Distance - both individual and team. Either way, you need to start training early. Always make sure your track experiences are fun for you, your teammates and the coach!
Steps
Step 1. Start eating healthy. If you don't know how you should eat, go to a doctor and ask, ask a trainer or go to mypyramid.gov and choose your pyramid plan
(All Events)
Step 2. Run up to three miles every day (more if you're training for cross country events) Make sure you stretch well before and after running to avoid injury
In other words, pay attention to heating and cooling down. They are equally important!
- Be warned, this advice is primarily aimed at people at an age who are likely to be in an athletics meeting, such as those still in high school or college. So if you are in the Senior or disabled category and you are part of a team, and fortunately there are more and more of this type of team, you will have to shorten the distances and the objectives suggested in this "how to". To give support to all ages, especially young people, the elderly and the disabled, it is strongly recommended to pay a visit and see a doctor. It is mandatory to get the maximum benefits and keep the goals in line with your skills. The point is, if you're disabled or over 40, you'll need to cut back on a lot of these tips and go slower. In the end, 5 kilometers a day is a difficult goal, feasible for those in good health. Mainly it is for the "twenties" or so. For everyone else, do it gradually.
- Start with the warm-up exercises, for the first day do not try to run more than a few hundred meters or 1 full track lap. Do this for several days, then increase the distance to about 400 meters for a few more days. As a matter of fact, "never" run seven days in a row, always throw in some rest days, so that the muscles can recover. By the end of the month, you should be able to run the mile (1.6km). From that point, you can try adding an extra mile every 2 to 4 weeks. That way, in three short months you might be able to run 3 miles a day
Step 3. Before you run, warm up
You can do this by doing a warm-up lap and running exercises. Stretching is also good before running. If running 3 miles is too much for you, then increase the distance every week. For example: first week, run one mile a day. Second week, run 1.5 miles a day. Week 3, run 2 miles a day. Fourth week, you run 2.5 miles a day and by the fifth week, you get three miles a day. It may be the best solution, gradually increasing the distance, rather than running 3 miles every day for five weeks, as you are gradually increasing your muscle power and ability.
Step 4. Note:
if you live near a track, it will be very useful in this phase, and also in phase two. Some days, shoot on 100 meters and mark the time. Then, shoot for two hundred meters, and mark the time. Then run the 400 meters and record the time. Sometimes during the five weeks you will see your times improve or get worse. If they get worse, train more, or check to see if you are injured. If they get better, you're doing fine.
Step 5. Remember, if you are going to be doing obstacle course then train with obstacles
(100 obstacles, 200 obstacles, 400 obstacles, etc.)
Step 6. Keep in mind; if you will do long jump or triple jump, train your run every day
Use a jumping platform to train (long jump and triple jump)
Step 7. Remember, for high jump, you can't train without track equipment
Launchers also need the right equipment. Wait for the season and stay fit and healthy. Lift weights to build strength. (high jump, shot put, discus, javelin)
Step 8. If your forte is "distance" then train yourself to run either 800 meters or 1600 meters
On the other hand, if your best specialty is short distance, or relay, then train in short bursts with a teammate who has a digital stopwatch. Even tenths of a second count in a real track meeting.
Step 9. Keep a journal and record all training sessions
Record activities and exercises performed. It is the best way to see if you are doing well and at what step. It will help you set realistic goals. Use this diary to plan your meals and sleep if you want to get serious all the way. Only you know the real reasons that led you to do this business. Always strive for the right balance between excellence but without being a perfectionist to the point of becoming boring. Make it fun..make good memories for yourself, your family and teammates. Team spirit in sport is something you will think back with a lot of pride!
Step 10. For many of you, the goal is to run a marathon or triathlon
It is increasingly popular to run marathons for charity. People are sponsored based on the number of miles they run, then the money is sent to the charity that sponsors the marathon. A very noble goal!
Step 11. Congratulate yourself, you'll be ready for the track soon
Advice
- Take your time; it will take a lot of hard work and practice to become the runner you want to be
- To measure how far you have traveled running around the neighborhood, use a pedometer. It will tell you the distance traveled
- If you are a sprinter, run longer and longer distances every other day (200m and 400m).
- Don't stress yourself out to win. Success is part of the journey, but it's not the destination. In other words, winning is really about "winning" yourself. It means overcoming insurmountable obstacles and pushing yourself to new heights and new levels of energy and endurance. It is you who become more than your limitations - it is you who become the best you can be!
- Don't eat anything right before the competition.
- If you are suffering from periostitis (usually in the lower half of the leg, around or on the shin), put ice on it. If the pain continues, ask a doctor for advice on what to do to heal the problem. Don't panic. It is a common problem, especially for those who start running.
- Drink lots of water.
- For that, invite friends and family to cheer on you - especially at track rallies. In a sense, you are all involved. They lived with you during training and the many troubles and tribulations. Since you are a winner, they are too and their support must be acknowledged.
- It employs Counselors and Trainers. People who have had the same experience can point you to shortcuts to success and to achieve your goals, be it weight loss, staying healthy, winning a prize etc. People like Anthony Robbins and many other "Motivators" are superb at helping you cross barriers or blocks on the way to becoming the best you can be.
- "Learn some form of NLP (Neuro-Linguistic Programming), it teaches you to visualize your goals and to achieve maximum performance!
- Get comfortable running shoes, not competition shoes
- Get a general medical examination. You can ask your doctor or a specialized center for it
- Add arch supports if you need them
- On weekends it helps to get a massage to heal muscles and help recovery. Choose a spa close to home and treat yourself to a nice warm bath and a massage! You deserve it after working towards your goal all these days. Giving yourself small rewards is an integral part of any goal-setting strategy. It helps you to see progress and even more helps you to recognize those made. It helps you not to fall into the "routine".
- Always remember, in the end it is not what you get that is important, but who you have become in doing so.
- The videos are great too, check out YouTube and look for athletics meetings. look and learn!
Warnings
- Do not overdo it! It's so easy when you get to middle age to remember the glory days of your youth and think you can handle the same workout routine as it once was. It is very common, be careful, because all it brings is premature muscle fatigue and fatigue, at best, strains to ligaments and tendons at worst. It can take months to heal, isn't that funny! The worst part is too much exercise leading to demotivation due to fatigue caused by strenuous activity, instead of feeling energized, vital, looking better, losing weight and feeling more alive. These, and other benefits that can come from athletics, you have to earn. You can't start and have them all right away, in one day, but little by little. Remember to keep it a fun, not an obligation. Finding the right balance is the key!
- Some people may have health problems that prevent them from running. Before starting, you need to have a medical examination.
