Get better at track?

Question

im starting track, and i need to get in shape.

i need to get faster on sprints,

and be able to run long distance.

any tips?

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

ok i can definitely help you out in sprints, long distance requires a lot of stamina really, so do a 6 week training programme, start off doing 20 minutes, 3 times a week and gradually build up how fast and long you run.

now sprinting, it needs you to be pretty strong, have good technique and a bit of flexibility

starting from the head, dont move it, just look straight ahead, always look up to in a sprint or long distance cause if you look down then less oxygen gets through. keep your shoulders down and body facing straight. your arms should be at 90 degrees from the elbow so it looks like the letter "L", your hands move from your hip to about your mouth, keep your hands flat open or relaxed(if you hold it in a fist then your arms and shoulders tensin up so you lose energy. now to your legs, lift your knees high up and drive them into the ground as hard as you can, the more force you put into the ground then the more it will give back to propel your futher! run on the balls of your feet, not toes, not flat, i wont explain why, its too scientific  but its to do with how your foot lands and stuff. ok if you look at the olympics you see them get faster and they are at their fastest at the very end, right? well at the start of the race, you take longer strides which takes strength and flexibility in your legs and as you get nearer to the end you take shorter but more steps. also they start from a block in a sprint start position dont they?  reason? its like a car, you go from gear 1 , 2 , 3 ,4 ,5 . not 1 straight to 5! so what you do is NOT get up straight away from the low position but gradually run taller and straighter, have a look at videos of sprinters and you will know what i mean. sprinting takes strength-weight or circuit training, flexibility-stretches and technique-practice the movement with out running first. if you need anymore info then email me on [e-mail]

Answer 3

for sprints... look into something called the beep test. many division 1 2 and 3 colleges use it. for long distance - work yourself up to longer distances. say the first week you start run 1 mile every two days... the second week run 1 mile every other day... third week run 1 1/4 mile every two days, then every other day... and work up by quarter miles... instead of jumping right into a 5 mile run. it's easier on your body, and your mind. 8 weeks down the line you'll see your one mile time improve by minutes!

good luck!

oh and don't run on pavement... you'll get shin splints... a track, or cross country course is much better.

Answer 4

k well me best time is 1 min 59 sec on a mile and i just streched , and ran ran ran ran and then i lost i n state by .01 sceonds :(

well gooooddddddd lluck