How to Get on the Track Team

You belong on a track team if your passion is running. Running, sprinting and relay racing is a wise way to increase cardiovascular fitness, tone muscles and gain self-confidence. Getting on the track team with a school or organization is possible if you are willing to put in the hard work and commitment. Participating on the track team can put you on course to run for your entire life.

Things You'll Need

  • Running shoes
  • Running clothes
  • Stop watch
Show More

Instructions

    • 1

      Stretch before every workout and jogging session to warm up your muscles and prevent injury. Stand flat on your feet. Pull your ankle up -- one at a time -- behind your rear side. Squeeze your ankle in toward your buttocks to stretch the quadriceps; repeat for the other leg. Lunge forward on your front knee and extend the back leg to stretch your hamstring; repeat for the opposite leg. Raise your arms high above your head. Breathe out while expanding your midsection to stretch your core muscles.

    • 2

      Practice proper running technique. Keep your body upright and straight. Maintain a relaxed state in all of your extremities -- including your shoulders and arms. Gaze ahead and do not look down at your feet or the ground. Allow shoulder to remain low and loose. Keep your hips centered and upright. Stride forward, landing on your heel and mid-part of the foot. Roll onto your toe naturally and continue. Inhale for four counts and exhale for four counts to engage the lungs and maintain proper breathing.

    • 3

      Run every day. Time yourself with a stopwatch or have someone else time you. Record your times for running various distances. Set goals and work to reduce your times every week. Time reduction means an increase in speed. Shoot for a time of 7 to 10 minutes to run a mile. According to Running Times Magazine, 7 to 10 minutes is an average time for both boys and girls to complete a one mile run.

    • 4

      Practice running on different terrains. Run on flat, declining and inclining surfaces. Try running on concrete, dirt roads, sandy beaches and tracks. Build coordination, muscle, endurance and stamina by making terrain changes a daily part of your workout. Challenge yourself to always improve and try different options.

    • 5

      Run with friends who are on the track team or who wish to join. Inspire each other with friendly competition. Improve your breathing patterns, running technique and racing skills by running with friends. Never give up until you have made the team.

    • 6

      Breathe in through your nose for three counts and out through your mouth for two counts. Continue the 3:2 ratios as you move along in your jog or run. Expand and contract the diaphragm and stomach muscles while breathing. Avoid breathing from the chest. Breathing correctly keeps proper amounts of oxygen working through your system and prevents chest pain and hyperventilation.