How should I prepare for indoor track starting this Monday?
970294
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l
895075
Start out with a run walk program and slowly build up the running miles. with running it takes some time. you also need to do some speed work outs . I use a program called smart coach on www.runnersworld.com. It gears a program to your needs and works for the beginner to the elite athlete. It also has a lot of tips and tricks to running . Hopes this helps. Also you might ask your track coach what he/She recommends. With the weather getting colder you can dress for it. since there is not much you can do indoors to simulate running except t run. There are lots of running sites on line so do a search I just happen to like this one.
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
460379
As a High school track runner i can give you some advice dont always work at just the 100 in order to pick up speed you must run other longer sprints such as a 300 in practice or like 7 150s we do it all the time in track practice and learn to push off on your blocks at the start keep your body down in the first 5 sec then pick it up head straight foward and keep your arms moving fast im sure you know since your a miler that if your arms are still moving your legs are still moving so move them at a fast pace and never ever look back to see whose behind you!! also learn to open you stride!!! i hope this helps you!!
275324
Well as you may know, you have to train probly 5-6 times a week. Cutting 19 seconds off your time is going to take some time and patience. You should do a few runs of 4-5 miles, a long run of about 6-7 miles, and a few track workouts each week. Examples of track workouts could be 8-10 400m runs, 15 200m runs, or possibly 6 or 7 800m runs. If you do 400m, try to do them at about 75 seconds each, 2-3 minute rest. 200m should probly be around 30-33 seconds and 800m around 2:20-2:25. Change your track workout each week, like do 400's one week and maybe 800's the next. Hope that helped!!
724309
Since you probably know the requirements from your research, I can tell you what judges need to see. But, also, dance is very important to know as well, seeing as more of it is actually dance unless you are a flyer or stunter. Look into dance if you haven't already or had other experience.\n\nBe fit, on time and enthusiastic. Be prepared and alert to follow instructions. Keep a \npositive attitude. Always have a smile on your face! \n\nListen to your captain/instructor. Don't play around with other people too much, I mean, be friendly, but this is serious work. Pay attention to steps you will be asked to follow, because you will learn something and then you have to preform it on the spot!\n\nDon't be late for ANYTHING. Show up 3 hours early if you have to! 3 hours LATE will piss them off for sure!\n\nBe sure to stretch real good before and after tryouts. Don't attempt moves unless you already know them or have trained for them. It will cause injury and annoy other team mates.\n\nNEVER be afraid to ask a question (it's better than not knowing and making a fool of yourself), but don't say something like "I can't do this", no one needs - nor likes - a quitter, and that will send you packing SO fast.\n\nIf you make a mistake, move on and don't cause attention. Have tight moves and high jumps, and cheer LOUD!\n\nGet lots of rest the night before, don't try and do too much physical activity the day before besides stretching or practicing a rountine, bring snacks and lots of water, don't wear jewlery, don't wear makeup, don't chew gum, keep your hair puled back, and most importantly keep that smile and passion!\n\nGood luck!
579025
If you do XC in the fall, you'll definitely have the endurance base you need to succeed in the 800 -- and playing basketball will help you to maintain that fitness through the winter.\n\nAs far as running a better 800 time, you should try going out faster and seeing how well you finish up in.  If you're able to run even splits, that means you definitely have the endurance aspect of the 800 down, now try to push yourself a little more on the first 400.  maybe go out in 70 and see if you can come back in 75 still.  Even if you end up running a 70/77 that's still 2:27.\n\nAs far as running distance next year for track, that won't necessarily help you very much.  It seems like you have the endurance, but you need to do speed work.  I suggest asking your coach to put you on a middle distance plan.\n\nDo some distance in pre-season, and as the season goes along, start incorporating speed work more and more.  This will help you first to get your distance base, and then to build up your kick.\n\nGood luck.
188717
rest, since track started a few days ago I would rest up a bit. If you run daily your legs will always hurt because they are not getting rested. run for 2 days, take a day off....it will keep you in good shape but not completely wear you out.\nThe 400 is good but its over way too quick, much better at 800, if you have good stamana it'll help pass lots of people in the 2nd half of the race (ask you coach for some streches or look them up on the net, too hard to explain here)
228256
Start small. Most local tracks have an entry level that requires a modest investment. They may be call Factory Stock, Detroit Iron, Street Stocks or Bombers. Go to the track you think you'd like to compete at and check them out. Get a copy of the rules because they differ from track to track. As you improve with experience you can move up in class and perhaps acquire a sponsor. Remember, no business wants to advertise on an also-ran car, so keep it pretty and don't do anything to embarrass the sponsor. Good luck!
834939
run slowly for half a mile to warm up,rest awhile, then find an incline about 100 to 150 yards, run up it as fast as you can,stay close to 75% of effort,walk down,take time to recover,then repeat at least 6 more times, take one day off then run the living daylights out the next time  you train.
906357
I think you should definately go out for track and think about XC (for next year).  Sure, you won't be the fastest on the team, but as a freshman you're not even expected to be.  Freshman year is a good time to get used to the sport and helps you get become a better runner in later years.
815299
I would try your local track. Thats where they all say to start at. Good luck as Im tryin to get my daughter there too.
550090
I love the mile!  I'm was fastest girl in my period at 7:25!\nKeep hydrated all the time, if you drink a whole bunch right before the race, you will not be able to run well.  About half an hour of fifteen minutes before the race, go out and stretch and warm up.  Jog a 200 or 400mt to get your blood moving, just don't wear yourself out!  Make sure you are limber, stretched, hydrated and energized before running.  If you have tendon problems, do not ice your tendon right before the race, working a cold tendon could crack it, and then you might be out of track for the season, a year, or for the rest of your life.  Keep your own pace, not to fast at first, but on that last 200mt, run as fast as you can because you have to put your heart in to win, and it's okay if you wear yourself out at the end, just not at the beginning.  Remember... Pain is temporary, Pride is forever.  Keep me posted and tell me your time!\nGood luck,\nCoyote Moon
1043965
The best way you can prepare for those 6 miles is just to start running or find some other way to get that aerobic exercise (when you start breathing heavy). \n\nIf you decide to just start running set a simple goal for yourself such as making 2 laps around your high school's track. If you get tired and feel u can run no longer slow down to a walk until you catch your breath, and start running again, but then increase your workout by one more lap since you walked. If it helps take a friend with you. They'll make the time go a whole lot quicker and they can also help motivate you.\n\nYou also need to remember to practice good technique when your running. Keep your arms by your side and don't swing too big, that takes excess energy. Make sure to run at a pace that is good for you, even if that's a very slow jog, you don't need to sprint the entire way. And always, always, always make sure you practice proper breathing. The reason you get pains in your sides is because you are not breathing right. When you run, especially as you start to get out of breath you need to remember to BREATHE IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH. This will make it a lot easier to breathe. If you still get pains in your side try raising your arms above your head, that also helps open up your air passage-ways. If you're still having trouble, consider the fact that you might have exercise-induced athsma. To find out if you do, see your doctor and they can help find alternative ways for you to get that exercise, or they might be able prescribe you with an inhaler.\n\nBUT MOST IMPORTANTLY.....remember that these people at your tryouts are there to see your cheerleading skills, and attitude. Even if you are not able to finish the entire 6 miles, as long as you try your hardest they will be very impressed. Yes, tryouts are there for coaches to assess your athletic ability, and the ease with which you pick up the new routines, but the most important part for your coaches is to see the attitude you have and how hard you are willing to work. They can teach you how to do a perfect toe-touch, or teach you the right technique to run 6 miles, but they cannot teach attitude. That plus your willingness to work hard, and the heart you show will be the deciding factor ultimately when it comes to setting yourself apart from the other girls. DONT WORRY! You're gonna be just fine! :)
1015862
yeah i did xc and track in school.  \n\nto do a marathon, you should be running 15 to 20 miles a week prior to attempting this training schedule. At a minimum, you should be able to run for at least 30 minutes without stopping. \n \n   \nBuilding Up  \n  \n  Steps:  \n1.   Week 1: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.  \n  \n2.   Week 2: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.  \n  \n3.   Week 3: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.  \n  \n4.   Week 4: Run 8 miles one day, 5 miles one day and 3 miles on the other days.  \n  \n5.   Week 5: Run 10 miles one day, 5 miles one day and 3 miles on the other days.  \n  \n  \nBuilding and Maintaining Stamina  \n  \n  Steps:  \n1.   Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.  \n  \n2.   Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.  \n  \n3.   Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.  \n  \n4.   Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.  \n  \n5.   Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.  \n  \n6.   Week 11: Do the same workout as week 10.  \n  \n7.   Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.  \n  \n8.   Week 13: Do the same workout as week 12.  \n  \n  \nTapering Off  \n  \n  Steps:  \n1.   Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.  \n  \n2.   Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.  \n  \n3.   Week 16: Jog 3 miles every other day. Then run the marathon.
722672
A cup of oatmeal with a little honey to sweeten it (complex carbohydrate for long term energy, simple sugar for quick energy) and an scrambled egg, plain(a but of protein and fat to increase the body's absorption of above carb sources). Have some water too. This will be a couple of hours before the race. About 20 minutes before the race starts, have an energy gel (gu or Powergel with about 6oz of water) this will top off your carb levels nicely right in time for the start of the race.\n\nJust don't start the race too fast or it will make no difference what you ate, you will slow dramatically. Pace it out and have a great time, Good Luck!!
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.