How to Train for Running Track

World records are set and broken by athletes in track and field competitions during the Olympics due to the culmination of years of intense training and focus. Track has several different events that require different exercises and speed drills to be able to compete at a high level. Training for running in these events necessitates endurance, strength, power and most of all commitment from the athlete. It is extremely important to plan your year in a way as to perform your best when you are competing.

Things You'll Need

  • Track shoes
  • Warm up outfit
  • Medicine ball
  • Weights
  • Jump rope
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Instructions

  1. Training for Endurance, Strength and Speed

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      The proper way to stretch

      Stretch before every workout to prevent injury. Start with toe touches and do three sets of 15. Sit on the floor, spread your legs wide and lean over and touch toes and hold the stretch for 20-30 seconds, repeat this for two sets of 15. Stand up, bring your foot up to your buttocks and hold this stretch for 20 seconds and repeat for three sets of 15. Your muscles should feel warm and relaxed after performing theses stretches. Stretching should be preformed before and after each workout.

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      Sprinting workouts

      Run sprints, as sprinting helps the runner gain speed and endurance. Run 50 to 100-yard sprints and do six sets every day during your training period. Stop in-between the sprints to give your body a short rest before going onto the next sprint. A one to two minute rest time is sufficient. Start with a two mile run and add one mile every week until you are at a five-mile run at least three times per week, running five miles, five times a week is optimal.

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      Lift weights at least three times a week. Start with low weights, about five to 10 pounds, do three sets of 15 with curls, bench presses and leg lifts. Gradually work your way up to lifting 15 pounds, while continuing the three sets of 15 repetitions of every exercise. This will strengthen all the muscles to give better endurance.

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      Jumping rope for coordination

      Jump rope for at least 10 to 15 minutes three times a week. Jumping rope improves coordination, balance and speed. Work your way up to jumping rope for 20 minutes every day to increase performance.

    • 5
      cooling stretch with yoga

      Cool down with light yoga stretching after every workout. Downward facing dog, mountain pose, locust pose, camel pose, child's pose and corpse pose are good stretches for relaxing tight muscles. All of these poses are at the beginner level and are not difficult to preform.

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