Like many of life's challenges, becoming a track runner does not happen overnight. With the right mental and physical preparation, however, you can get started with track running today. Training is a gradual process of building distance, speed, and stamina on the track. You must be willing to commit several weeks to your goal of becoming a track runner.
Become a Track Runner
Step 1
Purchase a good pair of running shoes. Running in a simple pair of sneakers can exacerbate injury on the track. Running shoes offer more cushioning than normal sneakers, thereby absorbing the shock of running. Most running shoes have a life of 250 to 400 miles. Depending on how many miles you eventually run on a track each week, you might expect to buy at least two pairs of running shoes per year.
Other factors are important in buying your first pair of running shoes. The shape of your feet, extent of foot movement, weight, and budget all are important considerations. Consider buying from a retailer that offers facilities or people who can test your foot shape and movement to find the right pair for you.
Step 2
Outline your reasons for becoming a track runner. Losing weight, improving your cholesterol or simply developing your fitness are all valid motivations. Write them down and place them in a spot where you will see them every day to help inspire you when you hit the track. This is particularly useful for days when you don't feel like running. In addition, finding a group of like-minded beginners can help motivate you to get started.
Step 3
Stretch your leg muscles prior to running on the track. Your hamstrings, quadriceps, calves, and glutes should be paid special attention as these muscles often suffer injury from track running. Spending 10 to 15 minutes before each training session adequately stretching these muscles can greatly improve your chances of running injury-free.
Step 4
Enter your training notes in a log. Keeping a log is a great way to follow your track running development, including your mileage and pace. A log also allows you to scan over previous weeks or months of training to determine how far you've come and where you need to go to become an even better track runner.
Step 5
Boost your distance a little every day. Your very first day of track running might be a mile, or four laps. On day 2, add another lap and you've run a mile and a quarter. Be sure to start slow when beginning track running to conserve your energy. Use a stopwatch to pace yourself. For instance, run one lap in 2.5 minutes. If you cross the finish line faster or slower than your goal time according to your stopwatch, then try to adjust your pacing so the next lap finishes closer to the goal.
Things You'll Need
- Running shoes
- Running log
- Stopwatch
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