How to Train for Track & Field Events

If you've seen world records being set on the track at the Olympics, then you've witnessed the culmination of years of training for track and field events. The sport of track and field features a variety of events that require different exercises and drills to compete at a high level. Training for running events necessitates strength and power for sprints and endurance for longer distances. Field events such as the shot put and discus require power and strength, while jumping events require speed and explosiveness.

Things You'll Need

  • Running shoes
  • Running track
  • Weightlifting equipment
  • Stop watch
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Instructions

    • 1

      Stretch before a workout and after a workout to help build strength and avoid injury. Before a workout, run a few laps around a track at a light pace for a warm-up, then stretch before the main portion of the workout. Following the workout, run two laps for a cool down at a light to moderate pace before stretching again.

    • 2

      Runners should focus on interval training, which provides a good basis for most track and field disciplines. Interval training involves running shorter distances at a quicker pace with breaks between. During the off-season, some coaches suggest progressive interval training with varied reps and weights when strength training. Continue interval training during the season to maintain strength and speed. When the end of the season approaches, reduce the intensity and frequency of workouts to allow for maximum rest and recovery.

    • 3

      Throwers should focus on fitness. A regular running routine should be mixed with balance and weight training that focuses on explosiveness and builds the lower body. Throwers should also work to strengthen the back and abdominals, which are necessary for making powerful throws. More specific training regimens are easily found online.

    • 4

      Track your times with a stopwatch. After training for about a month you should see results reflected in your running times, or in your marks if you are a field athlete. This will also provide a litmus test for the kind of exercises and training regimens that produce results.