Q&A for How to Get in Shape for Track

Set realistic goals for yourself for the distance and speed you want to achieve. Make sure you start a stretching routine as well to keep your muscles loose.

One great way to learn training tips is to search online for videos from your favorite track athlete. Many athletes post narrated videos describing their techniques. Train by practicing the event you want to improve. Break down each of the moves involved in your chosen sport and practice each part of the activity, over and over. Then put the pieces together. For instance, sprinters practice starts, they practice leg power moves like jumps and they practice running, long runs and sprints.

Knee pain can be caused by numerous problems, including improper technique, running strides that are too long, or weakness in the quadriceps or hamstrings or both. It is a good idea to do some weight training to build leg muscles. If you can get a running coach to watch you, which might help identify any problems with your movement patterns. Avoid running downhill while you have knee pain, since that can lead to injury.

Hip pain after sprinting can have many causes. Be sure to warm up with lots of hip circles, try practice sprints where you run 80 or 90% of your top sprint speed, cross train with resistance exercises and stretch properly after workouts. Seek out coaching for proper sprinting technique. If you still experience pain, there might be a muscle weakness in the hip area, a tendon or ligament problem or even an alignment problem in the back. See your doctor if pain persists.

We often think our upper body is not involved in running. If you watch sprinters, for instance on YouTube, you will see that the arms and shoulders pump vigorously during sprinting. If you have pain, there could be any one of several problems, such as muscle/strength imbalances, flexibility imbalances, core weakness, or problems with your technique. See a coach or Personal Trainer, and have them watch you to identify what is going wrong. At the very least, stretch your shoulder, pectoral and arm muscles after exercise.

Usually the coach has you do 1-2 days of typical workouts, and for a varsity team, they are pretty difficult. On the 3rd(ish) day, he or she will probably have you run a time trial, and if you get under a certain time, the results will be out and you'll be on the team! For my track and field tryouts, long distance runners had to get under a 6:30 on a 1500m, which for me, took a while to achieve.

Hard work always makes people breathe hard, even if they're in good shape.

Stomach pain while running is caused by the twisting and stretching of the nerves near your spleen. You can prevent this by eating smaller portions and drinking less fluids before you run.

You probably didn't eat enough or drink enough water before the workout.

Distance runners are not slow by any means: they just have more stamina. You could give it a try. If you're really slow, maybe consider doing a field event.

Yes and no. Sometimes playing an additional sport can increase your athletic abilities and improve your track performance. Other times, it can be distracting and hard on your body, hindering your track performance. I would try it, but don't be afraid to drop the other sport in favor of track if you find that you cannot manage both.

Stretch so you won't pull a muscle and practice the 100m. Practice makes perfect!

Have an experienced runner or coach watch you run. The best way to rule out form for sure if to have someone observe you.

Yes, due to the movements and strain you have put on them. However, if the pain persists you should consult a doctor.

You might be asthmatic. If this happens frequently, and you're having difficulty breathing, consult your doctor. Make sure you're taking slow, steady breaths while running, and slow down or stop if you need to.

Either you didn't have enough to eat or you are not breathing properly when you run.

Your arms hurt from doing planks because your arm muscles are holding up your body weight.

Bend down and touch your toes; angle your foot against a wall or gate and almost hug the wall; walk on your toes.

Try running long distances 3-4 days. It can be 1 1/2-4 1/2 miles. Whatever you feel comfortable with. Slow long runs and fast short ones will improve your performance.

Just try your best. Run 3-5 days going into it. Be in great shape and stretch a lot. Sprinters need to be the fastest ones on the team. Long distances runners need good stamina.

Practice is key! Prepare yourself for tryouts by watching tutorials for the event you're participating in and staying physically fit by maintaining a healthy lifestyle.

If you want to increase your stamina, you need strong muscles that will support your entire body with each stride. That’s where strength training can make a huge difference in developing stamina and endurance.

For the 100 meter race, jog every day longer than that distance, so you know you can for sure do 100 meters, because you will want to be going fast. You can then go to a school track and do short sprints of 50 meters, and gradually increase up to 100 meters. It takes time, also stretches! If not you can possibly pull or even tear a muscle.

Don't overtrain yourself. You are now at the age when your bones are also getting fit and running all day can cause serious issues to your knees. My advice is to run 2-3 times maximum per week.

You can start by doing 10-minute exercises every day. 10 minutes is not a lot of time, so you can find time when your baby is sleeping, for example. So your metabolism will enhance and you will see the change in about first 2 weeks.