Get Your Muscles Ready (Warming-Up)

Before you begin warming up everyone should wait until the entire team is ready and outside, unless they’re a deliberately late. Start off by running 4 laps at a reasonable pace that everyone can stay together. The pace should be fast enough to bend your knee and stride. A stride is how far apart your leading leg is from the other. Your leading leg is normally found by standing straight up and falling forward to see which one you catch yourself with. After you run the laps, stretching is next in even lines. Each stretch should last at least 15-30 seconds a piece. If needed depending on how often you stretch your muscles, a second time can always loosen the muscle more. Be sure not to over-stretch your muscle. After stretches, comes agilities, which are drills that help loosen your legs. Agilities should be down 30 to 40 meters out so that you have enough space to extend your leg.

As far as your arms are concerned, they should be in “pick an apple put it in a basket motion”. Your arms are in L-shape while your hands are flat, palm showing, straight up but to feel natural figure out how you would rather have your hand. When your hands are flat out, the track community says you go faster because there is no tension. When your hand is in a fist its thought that it takes away from the power of your running because it takes more energy to make a fist then to leave your hand free.

When at a meet it is best to act like you have sense and stretch properly. When the meet is at an indoor track, since the track is half the size of a normal track, warm up laps change. It is still the same amount (4) but that equals 2 laps on a regular track, its best to do an extra 2 laps at a slow cool down pace.  To prevent cramps during a race or an event stretch slowly for about 15 seconds to wake the muscle up. It isn’t good to just sit around while you’re waiting for an event, unless of course you’ve just finished. When warming up by yourself at a meet try to separate yourself from everyone unless you’re doing a relay and practicing hand-offs. Separating yourself helps you focus on what race you’re going to do. Usually sprinters and those who do field events have to stretch more because their muscles are constantly in use or bursting with strength at incredible speeds. Distance runners jog at a really light pace in place while shaking their hands, and bending down touching their toes to get themselves ready.

*This blog is from an elementary to high school level perspective, at the college level things become more complex.

Runner's Fashion Statement

The most important thing when running, you must be dressed appropriately. Not only for practice but for any event that you are participating in, each event is generally the same but sometimes there are exceptions. Always check with the officials to make sure you are “checked out”. “Checked Out” means your dress is fine or approved.

Practice Attire should be:

(From top to Bottom)

·         Hat (weather permitted)

·         Sweatshirt/running jacket

·         Long-sleeve shirt or Short-sleeve shirt

·         Long spandex

·         Short spandex

·         Sweatpants

·         Running shoes

-          Sprinters usually have shoes that support their arch

-          Distance runners have a flat shoe that supports their heal

This attire is worn in all weather. No matter how hot or how cold you must weather these layers at least during Warm-Up, because that’s what it’s supposed to do warm you up.

At a Track Meet Attire:

·         Team Sweat suit

·         Short or Long Sleeve shirt

·         Jersey

·         Spandex shirt under if you want

·         Team Spandex

·         Running shoes for warm-up

·         Spikes

-          Spikes- a shoes that helps runners stick into the track, they help runners run faster

-          Sprinters and Distance runners also have different spikes, each support the same as the shoe.

-          Sprinters have 7 spikes

-          Distance has 4 spikes

·         Field event shoes

-          Each field event has particular shoes that enables them to have a better result

If a runner wears something that is very obviously they must have the talent to follow. In the Track Nation, if you wear something that puts you in a place where everyone will notice you, you must have the talent to show that you drew attention for just that reason. During most field events (shot put, pole vault, high jump, and discus) and during races you have to tuck your jersey in. For the race it is easier for your number to be seen.

*This is from a elementary to high school level perspective, at the college level things become more complex.