Alin75's advice column

Hi im 15/f and i trying to train over tha summer for track in the fall. So if you could give me links tips exercises or programs and eating i would appreciate it. Thankx
Well i want to go sprinting no more than a 300 meter and i want to do hurdles. I am in good shape but my eating habits are bad. I also like to work out as long as its not too much.

Hey, sorry for the delay.

There are a few very basic training principles that one should keep in mind when designing a routine.

One of them essentially states that you get what you put in. That means that you get better at (and pretty much only at) what you train. Sounds obvious, but you wouldn’t believe how often sports people do not do this. For example you might see tennis players (that require short explosive bursts) going on long runs, thinking that somehow this will help them.

Another training principle states that as one nears the start of the competition, the training must get increasingly sport specific. At the beginning one can focus on developing core strength for example, but as the training progresses the movements have to become more and more specialised.

So, what does this mean for you? First off I would start by assessing your strengths and weaknesses. Compared to other runners for example, how is your acceleration?, your top speed?, your explosiveness off the blocks?, your ability to jump the hurdles?

Then divide your training time until the season starts into periods of a few weeks. I don’t know if you have access to a gym, but if you do it would be much better.

In the beginning, emphasise developing your core strength.

Here is an article that talks about core training:
http://www.oztrack.com/sprint.htm

I would also do some general stamina training in this stage by incorporating some cardio work (jogging, biking, etc).

If you are at a gym, focus on learning proper lifting techniques. Then you can move on and increase your limit strength (your max lifts with slow controlled lifting). Focus on big, multi joint exercises like squats, deadlifts, bench press, rows, etc. This provides a foundation.

Here is one with gym exercises:
http://www.bodybuilding.com/fun/exercises.htm

In the next step I would incorporate more explosive movements. You can for example start focusing on your weak points. Starting, accelerating, max speed, etc. The article above talks about how you can do that. At the gym it would also be time to train explosively, incorporating acceleration into the movements and adding exercises like the clean and jerk, and snatch.

Finally, as you near the deadline, focus more and more on the actual events.

Now, in regards to diet, here are some general tips:
- Eat often, about 5 or 6 times a day. Fuel your workouts properly, eating more before periods of activity than afterwards.
- Start eating as "clean" as possible. Stick to non processed foods, and base your meals around a good lean protein source.
- Make sure you get a daily amount of good fats, particularly omega 3. That stuff is found in oily fish, walnuts, flax, dark leafy vegetables, etc.
- Limit your intake of saturated fats (mainly from animal products) and trans fats (often found in processed foods, restaurant food, etc.).
- Stay properly hydrated.
- Avoid empty calories as much as possible (junk foods, things with sugar added to them, etc).
- Decide if you want to put on some muscle mass or lose some weight. You need to have a calorie surplus for the former and a deficit for the latter. Dont try to do both at once. I would most likely choose to put on muscle first and then trim down the excess fat afterwards.

Good luck.