![]() How to Get in Shape for Track Season. Track and Field athletes must prepare for their competitions way before they reach the starting line. Though competition season typically runs from April to July, athletes must try to stay in shape during the winter months. Pre- season training must focus on programming, conditioning, strength building and proper nutrition. A woman strength training. Photo Credit Chris Clinton/Digital Vision/Getty Images. If you want to get in shape for track season, then you should start with a well- orchestrated training plan. Consult your track and field coach to help you build a training program that spans the entire year. There are two different levels of your sports specific plan: strength training and cardiovascular endurance. Your training should begin at least eight weeks ahead of track season's normal training schedule. Your strength building plan should feature exercises that build overall strength as well as muscular endurance. Pinning and posting pictures of super thin models may seem like a good way to stay motivated to lose weigh, but according to a new study, it's more likely to hurt.Your cardiovascular training should build gradually. Aim to improve your training mileage by at least 1. A woman doing squats in a gym. Photo Credit Jani Bryson/i. Stock/Getty Images. During track season, you're going to need muscular endurance to get through relentless training drills and practice races. The pre- season is the perfect time to fine tune your training and put in some extra work in the weight room. Also, if you're worried about a nagging injury such as tendinitis, then strength training is one of the best ways you can prevent aggravating the injury during track season. Start a routine about eight weeks beforehand and you can get your muscles toned and in shape with just two to three sessions a week. Do exercises such as squats and calf raises for the lower body and the bench press and upright row for the upper body and core. What are your favorites? I’ll get us started: I’m currently reading The Pursuit of Love by Nancy Mitford, Vikram Seth’s A Suitable Boy, Harry Potter. Get Back on Track: 7 Strategies to Help You Bounce Back After Slipping Up. You are leaving AARP.org and going to the website of our trusted provider. The provider’s terms, conditions and policies apply. Please return to AARP.org to learn. 3 VARY YOUR TRAINING. Many runners get bored with the same route or routine. Steve Canning, a triathlete and physiotherapist at The Whitehouse Clinic in Sheffield, UK. A woman preparing for a run. Photo Credit Jupiterimages/Pixland/Getty Images. You can still hit the track during the off season. Try getting up to speed for the season with the 1. Warm up with a low- intensity run. Then, move on to a set of interval drills. Maintain a light pace for 3.
Build up to a 2. 0- second run at moderate pace and then finish up with a 1. Repeat this interval drill three to five times over a five- minute period with intermittent rest periods in between sets. Grilled salmon and green salad on a plate. Photo Credit Maria. The off season also coincides with several holidays, which might compel you to eat way more than what you would during the regular season. Eat smart and avoid the sweets. Eat plenty of lean protein and fish as well as plenty of vegetables and fruits. Stay hydrated by drinking plenty of fluids before, during and after your training sessions. Another 0% APR card you should seriously consider is the Discover it ® card. With this card, you'll get 0% APR for a full 18 months. Meanwhile, you'll earn 1 point.
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