zig
0

Notifications

  • You're all caught up!

How to Get in Shape for Track Season

by
author image Frederick S. Blackmon
Frederick S. Blackmon's love for fiction and theater eventually led to a career writing screenplays for the film and television industry. While living in Florida, Blackmon began exploring issues on global warming, health and environmental science. He spent two years as a Parkour and free-running instructor as well. Now he writes everything from how-to blogs to horror films.
How to Get in Shape for Track Season
A man running on a track Photo Credit Pixland/Pixland/Getty Images

Track and Field athletes must prepare for their competitions way before they reach the starting line. Though competition season typically runs from April to July, athletes must try to stay in shape during the winter months. Pre-season training must focus on programming, conditioning, strength building and proper nutrition.

Programming

How to Get in Shape for Track Season
A woman strength training Photo Credit Chris Clinton/Digital Vision/Getty Images

If you want to get in shape for track season, then you should start with a well-orchestrated training plan. Consult your track and field coach to help you build a training program that spans the entire year. There are two different levels of your sports specific plan: strength training and cardiovascular endurance. Your training should begin at least eight weeks ahead of track season's normal training schedule. Your strength building plan should feature exercises that build overall strength as well as muscular endurance. Your cardiovascular training should build gradually. Aim to improve your training mileage by at least 10 percent every week.

Strength Training in Pre-Season

How to Get in Shape for Track Season
A woman doing squats in a gym Photo Credit Jani Bryson/iStock/Getty Images

During track season, you're going to need muscular endurance to get through relentless training drills and practice races. The pre-season is the perfect time to fine tune your training and put in some extra work in the weight room. Also, if you're worried about a nagging injury such as tendinitis, then strength training is one of the best ways you can prevent aggravating the injury during track season. Start a routine about eight weeks beforehand and you can get your muscles toned and in shape with just two to three sessions a week. Do exercises such as squats and calf raises for the lower body and the bench press and upright row for the upper body and core.

On the Track

How to Get in Shape for Track Season
A woman preparing for a run Photo Credit Jupiterimages/Pixland/Getty Images

You can still hit the track during the off season. Try getting up to speed for the season with the 10-20-30 method. Warm up with a low-intensity run. Then, move on to a set of interval drills. Maintain a light pace for 30 seconds. Build up to a 20-second run at moderate pace and then finish up with a 10-second burst at full speed and power. Repeat this interval drill three to five times over a five-minute period with intermittent rest periods in between sets.

Thinking About Your Diet

How to Get in Shape for Track Season
Grilled salmon and green salad on a plate Photo Credit Maria_Lapina/iStock/Getty Images

One key way to get in shape for track season is to be more conscious of what you eat. The off season also coincides with several holidays, which might compel you to eat way more than what you would during the regular season. Eat smart and avoid the sweets. Eat plenty of lean protein and fish as well as plenty of vegetables and fruits. Stay hydrated by drinking plenty of fluids before, during and after your training sessions.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.