1. Go the Distance With Year-Round Training
Track running is the spring activity for many young athletes, and they begin practice for it in March. When possible, athletes should follow a year-round training program. When that's not possible, allow a minimum of 3 weeks for anatomical adaptation (AA phase). This phase of training allows you to prepare the muscles for the load of track and field without causing increased discomfort or increasing the risk of running injuries.
2. Circuit Train to Increase Speed
Circuit training with weights is the most common type of program used during the AA phase. Begin with your own body weight. As muscles begin to develop, add weight. Use the maximum amount of weight you lift one time to determine the proper amount of weight. Typically 50 percent of this weight works well for circuit training sprinters. For sprint training, consider exercises like reverse leg presses, leg curls, push-ups and arm exercises like triceps kickbacks.
3. Show Good Form While Running Track
When it comes to running, using proper sprinting mechanics increases your speed. Bend the arms at a 90-degree angle and swing in a relaxed manner. Coordinate the arm movement with the legs. Lean forward into a 4 to 6-degree angle with the ground. This occurs from the ground; don't bend at the waist. Stay off your toes, and for stability run on the balls of your feet and push off the ground to propel you forward.
4. Hit Your Stride
Your stride controls how much ground you cover with each step. Many coaches make the mistake of forcing runners to overstride. When you place your foot in front of your center of gravity, it creates a braking motion, which slows you down. Reducing the stride, or under striding, keeps you from moving forward at the quickest pace. For the best speed, you need to use a stride that places your front foot just under your center of gravity.
5. Track Shoes Boost Performance
If you don't know what events you'll do during track and field, look for a basic pair of running shoes, which provides a cost-effective way to start the sport. Once you know your events, buy sport-specific shoes. Sprinters and hurdlers perform best in shoes with stiff front soles and little weight in the heel. Middle distance to long distance runners need shoes with more cushion and a flexible sole. Spikes allow you to grip the surface better while running, so if possible, use the appropriate spikes for your shoes.
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