It can be a very challenging and competitive sport if you have participated in track for several years.There are several steps you can take to maintain your fitness and improve your performance for the upcoming season.During the off-season, you should use a combination of strength training, running, and stretching to stay fit.
Step 1: You should focus on developing strength in your lower body.
For gaining speed, you want the muscles in your butt and the back of your legs to be as strong as possible, so you shouldn't eliminate strength training for your upper body.
Step 2: It's a good idea to exercise your core.
Your lower back and abdominal muscles are included in your core muscles.Track athletes need strong core muscles as they play a huge role in running mechanics.A plank is a great way to strengthen your core muscles.Lying on your stomach on the floor is how to do a plank.Lift yourself off the floor by planting your bent elbows on the ground under your shoulders and using your toes to hold you up.You have to keep your back straight.This will help your back and your abdominals.Try to hold the plank for 30 to 60 seconds.
Step 3: Different types of squats are done.
Squats help to strengthen the muscles in your butt and legs.If you want to make squats more challenging, you can add a barbell.There are many different types of squats you can do to target different areas.Regardless of the type of squat, your back should always be straight and your knees should not extend past your toes.You can learn how to perform squats by reading this article.Work on single leg squats.It is important that you have a strong, balanced pelvis because when you run, you are hopping from one foot to the other.
Step 4: Single-leg deadlifts are a great way to work your glutes.
The muscles in your butt are the focus of this exercise.The muscles that are important in running.If they aren't strong enough, your body may try to rely on your hamstrings, which will slow you down and reduce your endurance.In your right hand, hold a dumbbell, weighted plate, or kettlebell.The left leg should be planted firmly on the floor.To bend at the waist, begin to hinge forward.Keeping your left leg planted on the floor will allow your right leg to lift straight into the air behind you.In order to support you, you should feel the muscles in the back of your left leg.If you want to avoid injury, keep your back straight and abdominal muscles engaged.You should stop at the point that you feel your muscles.Stop there and hold for a few seconds when you feel the muscles in your left leg engage.Return slowly and carefully.Then do it again using the other leg, eight to 12 times.
Step 5: Strengthen your hip flexors.
Strengthening your hip flexors can help drive your legs forward and improve your speed.Even a small improvement in the strength of your hip flexors can make a big difference if you are a sprinter.Leg raises, decline sit-ups, and running and jumping with high knees are some exercises that strengthen your hip flexors.
Step 6: Take care of your calves.
Strengthening your calf muscles can be done with exercises like calf raises and box jumps.If you want to strengthen your calves, read How to build Calf Muscle Without Equipment.The most effective calf exercises use your body weight, so if you have access to a gym with machinery, you can try leg press calf raises.Balance and stabilizers are critical for protecting the knee and ankle from twisting injuries and the calf press machine does nothing for that.
Step 7: Run fast.
This is the most important way to get in shape for the track season.You do want to train enough so that you are in tip top shape by the time the season starts.To keep your training interesting, mix up your running, doing different things each day.If you want to do a longer distance run the next day, you should sprint one day.
Step 8: Run longer.
If you want to improve your endurance, you should do some long distance running.Long distance runs help improve cardiovascular fitness and teach your body to run efficiently.If you are a sprinter, you should still try to do at least one day of distance running each week.You can run 5 miles one day and then run 3 miles the next.You will want to vary your distance so that you can focus on speed and endurance at the same time.
Step 9: Run sprints.
Regardless of whether you run for distance or speed, sprint training is important.It's important to teach your muscles how to store and use energy quickly.If you are a long distance runner, you can limit your sprinting days to one or two a week, but don't skip it!Even over long distances, sprinting will help you increase your speed.A good example of a sprint workout is to sprint 400 meters as fast as you can, give yourself a one to two minute break, then sprint 300 meters, repeat your break and sprint 100 meters.This circuit should be repeated once more.
Step 10: Run up the stairs.
This is a great way to improve your aerobic fitness, and it will also help to build the muscles in your legs.The local football stadium is a good place to do this running because of the rows of stairs.Start running as quickly as you can and keep running until you reach the next row of stairs.Continue for 10 to 15 minutes, then repeat the set one or two more times.This should be done with caution.It is more likely that you will trip on the stair if you don't lift your legs as high.You can find a steep hill if you don't have access to stadium stairs.Carefully walk back down.This can be done for 10 to 15 minutes.If you are doing this on a sunny day, make sure you wear sunscreen.
Step 11: Consider practicing yoga.
This will help you build strength and will offer a good method of stretching your muscles.You can do many types of yoga.You could try yoga for a more gentle experience.Try power yoga for a harder workout.
Step 12: Dynamic stretching is practiced.
If it is an aerobic exercise, you should do some dynamic stretching or dynamic warm-ups before starting.Dynamic stretches put the muscles you will be using through their full range of motion.Start with some simple moves, such as high knees, kick heel backs, and straight leg lifts out to the side.Do leg circles in both directions.Big arm moves increase blood flow.Arm raises in front, out to the sides, overhead reaches, shoulder circles, rowing motions, can all accompany leg moves and improve the warm up.Take care of your spine.You can do this by rounding your back as you bend down.Stand up and extend your back in a different direction.It's best to repeat this as many times as you like.The head and neck moves should be done after the shoulders and combined with other spine warming moves such as rounding the spine.
Step 13: You should stretch after your workout.
If you have done any type of exercise, spend 15 to 20 minutes stretching your muscles.Stretching can help improve flexibility, range of motion, and may decrease the risk of injury.A dynamic stretch is any stretching done before you run.As part of a warm-up, static stretches should not be done.Reducing your performance can be done by doing so.You should stretch your legs, back, chest, shoulders, and arms.If it is cold outside and you want to keep your muscles warm, you should wear warm sweatpants and a sweatshirt while you are stretching.