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Getting in shape for track.
I'm thinking of joining the track team next year (no spots left this year) because I really want to take up a sport but I'm not really in to team sports.
I'm not in great shape, I haven't done sports since I was about 12 (I'm 16 now) and even though I'm the fastest female runner in my class (which isn't saying much, there's only about 8 girls haha), my resistance sucks and I get tired easily.
I've got ages before I join but I'd really like to start getting in to shape now. Apart from the obvious (running...) what can I do to get in shape?
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Thats good that you want to join track, its a very good sport. Some tips on training is start to eat right and make sure your not filling your body with the worst... FAST FOOD!!! You may not realize it but every french fry you eat is harming your body because of the grease in it. Make sure you eat right and make a set schedual for running. Stick to it and you'll be ready to RUN FOR LIFE!!!
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This is a perfect question for me since my best friend did track and field for 4 years as well as cross-country. To get into shape for track you should work on ur endurance which means not just running but running long distances to increase your endurance. Also track is not only about running you also want to excercise ur arms as well. You want to also do ab workouts
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What you're doing is a good thing to do. Most people are lazy bums and think that they do not need to exercise. Thats why about 40 percent of people in america are overweight. I read that in a magazine. well track is mostly using your lowerbody strength... but upperbody strength is also important. I will break this down into body parts.
ARMS- do about 100 push=ups a day. I know that seems like a lot. But there's 24 hours in 1 day. That means that you don't have to do 50 push-ups all in one. You can do 10... then break for 10 minutes... then another 10... then break. and keep on going. What I always do is do however many push=ups it takes for a commercial in the TV to end. Then when the show comes back on, i'll watch it.
Go to your local gym or if you have some dumbbells at home, find your appropriate weight (for me its 20lbs per arm) but you can start off easier. And lift dumbbells.
ABS- Do about 200 situps a day. ((again, its not that much if you do like 20 and then break, 20, break etc.))
this is one of my favs., its called the BOAT. and its kinda hard to explain but i'll try my best. Lay down on a flat surface on your back. then sit up and bend your knees ((so a sit=up position)) now lift your feet off the ground so the only thing touching the floor should be your tailbone ((right above your butt)). Extend your arms out in front of you and just be in that position for 1 minute. You are probably going to start shaking because whenever I do it, I always shake. But thats a good thing because then you know it's working your muscles. If you don't feel it, then try leaning backwards and extending your legs out a little ((keeping them bent still))
THIGHS- do the wall sits. find a wall and stand up straight with your back against it. then pretend like you are sitting on a chair. so your legs should make a 90 degree angle but without anything supporting your butt. Sit there for about 2 minutes.
King squats- have a bench or something where you can put your foot on. then stand in front of it. take your right foot and place the part where the laces would be (of a shoe of course) on the bench/couch or whatever. so your leg is bent backwards. then place your hands on your hips and squat down. Make sure that your front knee does not go over your front toes. so in other words, keep your right foot at a 90 degree angle. Do about 25 per foot.
CALVES- find a wall, then lean on the wall with your back against it but have your feet out a little. then bring your toes up and slowly let them down but don't let them hit the floor. Then again raise them up and slowly let them down. Do about 100.
ladders- take masking tape thats colored so you can see where you put it. Then make a ladder but it is on the floor. Here's a website explaining what to do-
[Link](Mouse over link to see full location)
Other than all of those, you could go biking (which helps A LOT), swimming (they say its the best form of exercise) or again.. running on the track.
Maybe listen to music that really makes you pumped up. My favorite workout song is The Way I are- Timbaland.
inbox me if you need more information!!
-volleyball2150
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