Stretches & Exercises for Track Athletes

Whether you’re a sprinter or a distance runner, as a track athlete you know the importance of stretching and exercising to help condition your body for running. In fact, according to "Running Times," stretching and maintaining a strong core through exercise can help prevent injury and boost your overall performance on the track. A variety of exercises and stretches are the best way to ensure a total body workout that will put you at the top of your game.

  1. Hamstrings

    • Your hamstrings are the large muscles on the back of your thighs that are responsible for moving you forward and shifting power between the hips and knees. These are also one of the most commonly injured muscle groups among runners, which makes it even more vital to exercise them off the track. Stability ball hamstring curls are an effective way to work these muscles. With the ball under your feet and your head, shoulders and arms on the ground, raise your hips off the ground and slowly bring the ball closer to your hips using your feet. Extend your legs and roll the ball back out, and then repeat. Another hamstring exercise is the glute hamstring raise, which works best with a partner. While kneeling on a mat, have your partner hold your heels down while you move your torso forward, trying to touch your chest to the ground.

    Quadriceps

    • Your quads are located on the front side of your thighs, and they make up one of the most powerful muscle groups in your body. The standing quad stretch and squats are both effective in working these muscles and are commonly used by track coaches with their athletes. The standing version is the more common stretch that you often see runners doing, and it involves simply bringing your foot behind you toward your buttocks to stretch the quadriceps. The basic squat, or variations of it like a side or jump squat, works the quads as well as your core muscles. When doing a squat, remember to keep your abs tightened and your back straight.

    Shins and Calves

    • In addition to the muscles in the thighs, track athletes need to exercise and stretch their lower legs as well. Shin splints are a frequent gripe among runners, but you can help prevent these with some simple movements that will work the muscles at the front of the lower leg. While sitting in a chair with your heels flat on the floor, raise your toes back toward your shin until it’s slightly uncomfortable. You can also trace the letter “J” in the air with your toes to work these muscles. For calves, Runner’s World recommends a few stretches, including an outer calf stretch that is done from a sitting position with legs extended straight out. Loop a resistance band around the ball of one foot, and pull to flex your foot and stretch the calf. The inner calf can be exercised from the same position, but for this stretch, one leg is straight and the other bent. Keep your heel on the ground and pull your foot toward your body to stretch these muscles.

    Strength-Training Exercises

    • Strong legs alone won’t cut it if you want to be a champion track athlete. You need to work your entire body to build strength, using flexibility moves and other exercises to add power to your core that will extend to your other muscles. Doing a routine that includes exercises like high knees, leg swings, V-sits, pushups and burpees will get your heart rate up while building and strengthening your whole body.