Training To Run Track
Running track requires a focus on speed but not so much on strength. The cross training done during the winter months is sufficient for strength training. Once the track season opens, you should have a base for strength and now start working on your speed.
After a few weeks of speed building runners start to work on training for pace. The longer the distance the slower workout that develops. The pace should get faster as you progress towards the final race. You need to have consistency when running track with intensity not quite as important with this type of running. Warm-ups with proper rhythm results from stretching and then a slow jog with established strides in place.
Core Training
The core training requires building a posture suitable for improved flexibility and change body position to run track with speed. Balance in high levels provides structure and builds muscles. Body conditioning provides endurance and power behind the runner. Sit-ups and back extensions provide the necessary conditioning. The muscles need to be strong enough to hold the posture to form when running in a track event.
Running on a Hard Surface
Running track is preformed on a hard surface and requires many considerations for training. The shoes and the speed determine if you succeed or fail. Speed workouts allow you to get accustom to a hard surface while building up the speed and endurance needed to run safely to prevent possible injury. Once you begin training, your speed should increase as you run everyday.
Proper Shoes for Track Running
Track shoes have spikes and most are lightweight. The spikes generally screw into the bottom of the shoes to maximize running performances. The spikes at the front part of the shoe help with gripping and traction. The heel needs protection with cushioning and no spikes are in the heel area. The type of event determines the type of shoe. The different shoes are distance running, sprinting and field.
Running on a hard surface such as a track, your feet may become sore and painful if the proper shoe is not worn. You need to provide the proper cushioning for the foot and leg to prevent injuries. Injuries from improper shoes results in fatigue, knee injuries and foot problems. The proper shoe for the surface you are running on helps with running and safety.
Track Running Movements
If you run with good form, speed and endurance come hand in hand. If running indoors on a track, your body does not have to contend with the atmosphere outdoors. A steady pace with your arms moving at a steady back and forth movement done on any surface needs an upper body strengthening, therefore, an upper body workout incorporated into a daily workout routine benefits the runner.
Proper Training Tips
When performing track racing or any type of running, you need to start the day with a breakfast that provides the need carbohydrates and protein. Lack of the needed glucose tends to slow the body down as the energy level decreases.
If you run early in the morning and do not have time for a big breakfast, you will want to have a big dinner the night before consisting of the needed carbohydrates and protein. A healthy meal and a snack before bedtime will provide the same as a breakfast.
The morning before you run then may consist of a small snack to before the run. You always need something before running. Running on an empty stomach is not recommended. A banana or some toast will help before a run.
After the run, you need to replenish your glucose supply by eating carbohydrates, which in turn helps you recover from the running routine. This is not only beneficial for the rest of the day, but also prepares you for the next day.
A warm bath, allowing the body to soak in the warm water to get the blood flowing and circulating through your muscles helps to relax you and enables you to sleep well rested. It is important to complete a good night’s sleep uninterrupted before the next run.
Rotating different training strategies by increasing speed for one minute and then slowing back to your comfort pace trains you with the ability to distinguish between quality running and running that may exhaust you. You never want to run on a depleted glucose supply. This will cause some serious injuries to the body. Always keep your glucose level high for running.
The stride helps with faster paces. Your entire body under goes a complete change. Your tendons, muscles and neuromuscular system learn to work together to become more efficient in running. The stride allows you to run faster and cover more distance.
Two different types of strides, the general and the acceleration stride. The general is a mile pace and allow the beginner to become familiar with speed racing. The acceleration stride starts the runner with a general stride at a mile pace and towards the end of the run, accelerates into a faster pace.
General strides should be done three times a week while the acceleration strides are done twice weekly. This offers rest periods after the long run. Do strength building on days of the general stride runs. The days of the acceleration strides need to be done without any other workouts that day. Warm ups and cool downs before and after for injury prevention, always need to done.
