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Q. I signed up for track, and it starts in a few weeks. I want to be prepared and ready for all the running and exercising. What do I do?
Answer
You are smart to start now, especially if you are not currently participating in a winter sport at your school or in any other type of regular, strenuous exercise program. By starting early you will get a jump on the competition for slots on your team. You also are allowing plenty of time to lay down a 'base of conditioning' on which to gradually improve. Gradual increases in workout intensity are less likely to cause injuries of all types and less likely to cause you to burn out mentally, too. In some events like the 1600 or 3200 meter (1 or 2 mile) race you can improve your time race after race due to your increased level of fitness and then run out of time at the end of the season and never be sure how fast your fastest time can be. That can be frustrating, I know.
Talk to the coach. Ask him about the requirement for you to have a sports physical. Your regular doctor can do this physical. Or your school might even pay for the checkup. You will need this before you can start officially practicing with the team anyway so you might as well be safe and get it done before you start your own pre-season private workouts. You really want to know your family's medical history including heart health issues before you start getting ready for competition -- better safe than sorry!
Ask the coach for handouts of sample workouts and his calisthenics / warm up / stretching exercise routines. Ask around to see if you can't find a returning veteran of the team or even a rival team or a college track/cross-country team to show you the proper way to do the warm up. Ask if the returning veterans on your school's team are organizing their own informal group runs. Training in a group is safer for the runner and can be an enjoyable chance to socialize.
Buy some decent running shoes. Ask for recommendations for a well-stocked sporting goods or running store. Your coach might have some coupons. Wear your most comfortable old athletic shoes to the store to show the clerk the wear pattern on the tread. Let the sales help have you try on several different brands and styles. Don't be lazy: lace both shoes up all the way, tie them snugly, get up on your feet, off the carpet and on to a hard surface and walk in the shoes, jump in the them, run a few steps in them. Don't be shy; it's your money. Make sure the running shoe fits both feet well. Your goal is to get such a good fit that there is no 'break-in period' and that the shoes do not rub you raw or give you callouses or blisters. Running shoes, in my opinion, are the most comfortable shoes made. My guess is that you will still not regret spending $50 to $75 dollars for your first good pair of running shoes - even if you wind up quitting the track team and never run a yard in them. They're that good!
Use all cross-training opportunities at your disposal: walk, hike, downhill or cross-country ski, snowshoe, walk or run stairs (don't run down stairs, though) step aerobics, dance, yoga, martial arts, treadmill, stationary bicycle, circuit training, free weights, swimming -- whatever you can do comfortably to raise a sweat, condition your heart, lungs, bones, joints and muscles. Don't ignore your upper body or your mid-section. After all, you might be a sprinter, a jumper, a hurdler, or a pole-vaulter waiting to be discovered. In any case, your core/abdominal strength is key to all motion.
If you live in a cold part of the country be aware of cold weather running issues: acclimate to cold weather gradually not all at once, dress in layers and use them to prevent either frostbite or soaking yourself in sweat, be visible to cars, run against the wind on the way out and with the wind on the way home so as to find out that you are under dressed sooner while you are still close to home rather than later when you are far from home.
Whatever climate you are running in make sure you give your body the water it needs. If you are making the transition from couch potato to athlete for the first time I bet you will be amazed at how much water you will need to consume. Increased calorie consumption, increased outdoor activity, central heat and central air conditioning all drain moisture from you. You may never look at water fountains the same way again.
One last suggestion: borrow a couple of issues of running magazines from you local public library and get in step that way.
-Rth
You are smart to start now, especially if you are not currently participating in a winter sport at your school or in any other type of regular, strenuous exercise program. By starting early you will get a jump on the competition for slots on your team. You also are allowing plenty of time to lay down a 'base of conditioning' on which to gradually improve. Gradual increases in workout intensity are less likely to cause injuries of all types and less likely to cause you to burn out mentally, too. In some events like the 1600 or 3200 meter (1 or 2 mile) race you can improve your time race after race due to your increased level of fitness and then run out of time at the end of the season and never be sure how fast your fastest time can be. That can be frustrating, I know.
Talk to the coach. Ask him about the requirement for you to have a sports physical. Your regular doctor can do this physical. Or your school might even pay for the checkup. You will need this before you can start officially practicing with the team anyway so you might as well be safe and get it done before you start your own pre-season private workouts. You really want to know your family's medical history including heart health issues before you start getting ready for competition -- better safe than sorry!
Ask the coach for handouts of sample workouts and his calisthenics / warm up / stretching exercise routines. Ask around to see if you can't find a returning veteran of the team or even a rival team or a college track/cross-country team to show you the proper way to do the warm up. Ask if the returning veterans on your school's team are organizing their own informal group runs. Training in a group is safer for the runner and can be an enjoyable chance to socialize.
Buy some decent running shoes. Ask for recommendations for a well-stocked sporting goods or running store. Your coach might have some coupons. Wear your most comfortable old athletic shoes to the store to show the clerk the wear pattern on the tread. Let the sales help have you try on several different brands and styles. Don't be lazy: lace both shoes up all the way, tie them snugly, get up on your feet, off the carpet and on to a hard surface and walk in the shoes, jump in the them, run a few steps in them. Don't be shy; it's your money. Make sure the running shoe fits both feet well. Your goal is to get such a good fit that there is no 'break-in period' and that the shoes do not rub you raw or give you callouses or blisters. Running shoes, in my opinion, are the most comfortable shoes made. My guess is that you will still not regret spending $50 to $75 dollars for your first good pair of running shoes - even if you wind up quitting the track team and never run a yard in them. They're that good!
Use all cross-training opportunities at your disposal: walk, hike, downhill or cross-country ski, snowshoe, walk or run stairs (don't run down stairs, though) step aerobics, dance, yoga, martial arts, treadmill, stationary bicycle, circuit training, free weights, swimming -- whatever you can do comfortably to raise a sweat, condition your heart, lungs, bones, joints and muscles. Don't ignore your upper body or your mid-section. After all, you might be a sprinter, a jumper, a hurdler, or a pole-vaulter waiting to be discovered. In any case, your core/abdominal strength is key to all motion.
If you live in a cold part of the country be aware of cold weather running issues: acclimate to cold weather gradually not all at once, dress in layers and use them to prevent either frostbite or soaking yourself in sweat, be visible to cars, run against the wind on the way out and with the wind on the way home so as to find out that you are under dressed sooner while you are still close to home rather than later when you are far from home.
Whatever climate you are running in make sure you give your body the water it needs. If you are making the transition from couch potato to athlete for the first time I bet you will be amazed at how much water you will need to consume. Increased calorie consumption, increased outdoor activity, central heat and central air conditioning all drain moisture from you. You may never look at water fountains the same way again.
One last suggestion: borrow a couple of issues of running magazines from you local public library and get in step that way.
-Rth
Where can you find good athletic shoes that are great and look good?
Dan
Less than 50 dollars
store( like walmart)
athletic
sturdy
looks good
Answer
Well, I don't think any good ones are under $50 but you can look for Nike Free Run at Academy or Footlocker. They're REALLY good for balance and running long and short distances! I bought a pair that costs $75.
Well, I don't think any good ones are under $50 but you can look for Nike Free Run at Academy or Footlocker. They're REALLY good for balance and running long and short distances! I bought a pair that costs $75.
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Title Post: How do I get in shape before track starts?
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