Helpful Tips

Flexibility:

All track and field athletes (sprinters, distance runners, throwers, jumpers) need good flexibility to stay injury free. Common injury/tight areas of track athletes include:

  • IT band (outside of knee up the side of the leg to the hip)

  • Shin muscles ("shin splints"

Using a stretching band and/or a foam roller at home can help prevent and heal certain injuries. Always consult with a physician before treating an injury related to athletics.

Caffeine:

Caffeine is a stimulant drug that is often marketed toward young people as a way to achieve a "boost" or "energy." It is therefore tempting to think that consuming caffeine before practice or a competition would be advantageous. However, this is not the case for the following reasons:

  • Caffeine is a natural diuretic, which means it causes you to lose water your body stores, leaving you dehydrated.

  • Caffeine depletes your body of "B" vitamins, which are important for preventing illness and injury.

  • Caffeine elevates the heart rate, which, combined with strenuous exercise, is not safe.

  • Caffeine/Energy drinks are not regulated by the Food and Drug Administration, so there is no "safe" way to consume them!

Sleep:

The recommended amount of sleep for a High School athlete is 7-9 hours that begins before midnight. Sleep is often neglected but is one of the most important factors for allowing your body to recover from exercise.

Oversleeping is just as bad as not getting enough sleep! Try to set a regular sleep schedule!

How to be at Your Best for a Meet:

  • Hydrate properly: Try to stay hydrated every day, but maintain hydration especially the day before/of a meet.

    • This applies to cool days as well!

    • Your body also needs electrolytes. Consider also sipping sports drinks/pedialyte/electrolyte packets you can add to water.

  • Eat Right:

    • Avoid greasy and fried food the day of a meet. For protein, consider plant protein, fish, or lean meat like chicken/turkey.

    • Remember, it takes your body 48 hours to digest a steak!

    • Fruits and vegetables are your best friend (especially bananas).

    • Bring fruits and snacks like nuts, granola bars, peanut butter, etc. to snack on if you get hungry at a meet.

  • Warm Up Properly

    • You need to warm up your engine before racing! Your coach will give you individual instructions on how to warm up for your individual event, but keep the following in mind:

      • On cool days, it will take you longer to "warm up" properly

        • Utilize spandex half tights/full tights and/or a spandex top under your jersey.

      • Warming up properly means your body is sweating.

      • Dress in layers. Remove them slowly, and try to take off your last layer only immediately before your race.