How To Train For High School Track

Question

I want to try out for track next year at my high school and I was wondering how I should practice. I'm not a very good running and I'm not in the best shape but I'm getting there. How can I run better and longer?

Answer 1

First, you need to build up on your cardio, so just focus on that for right now. Just try and jog, do a brisk walk, or ride your bike AT LEAST 3 times a week.

A good plan for jogging...

1st week: Jog 1 min. Walk 6 min. Do this three consecutive times.

2nd week: Jog 2 min. Walk 5 min. (x3)

3rd week: Jog 3 min. Walk 4 min. (x3)

Etc. until you feel comfortable and you think you're ready.

Next, you should focus on length. So increase how many miles you do, or how many laps you run around your neighborhood, w/e.

Finally, it's time to worry about time. Every time you go jogging try timing yourself and gradually get a better time/shorter time every day (whether it's a couple of seconds or a couple of minutes).

Best of luck, and I hope I helped.

Answer 2

First things first, get a good pair of running shoes. Go to a running store and get the right pair for you. The msot expensive isn't the best. Every runner has specific needs and some shoes might actually make you more prone to injury depending on your running style.

Start off easy. Do some stretching, then take a couple of quick wind sprints to warm up. Then do a little more stretching.  

Then start the work out. If you are a distance runner, run distance. When you feel like you have to stop, don't stop! You need to push yourself into the zone where you are no longer comfortable, that's the only way you improve.  My old coach used to say, If you go out and run 7 minute miles every day, you will get really good... at running 7 minute miles.  If you want to start running 5 minute miles you will need to push yourself harder and harder.

Alternate days. One day run longer distance at a slower pace, on the next day, run shorter distance at a much much faster pace.  You can try what they call "interval work". this is where you run at near race pace for a short distance, and then slow up and jog slowly, then before you fully catch your breath again, do another kick at race pace. This training method is very effective at building endurance.

Finally, a good warm down is vital to prevent injury. Stop, catch your breath, do a little stetching, and then jog slowly for just a few minutes to let your body cool down slowly.

Answer 3

im sighing up for track too this year. it will also be my first time on track. but at my school they help train us i dont know about ur school. but just try to run for a long time like on ur school track after school. just run around the field and track for as long as you can. it helps get ur heart going and used to running and helps train you too. you can also run places from your heart that are easy to go to. just run whenever you can and for as long as you can. whenever you run keep track of it and write it down. like how long you have been running for and what the timing was for you. then when you run the other times you can see your improvements. hope this helps you! good luck!