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  • Writer's pictureMickey Ferri

Guide: Prepare For Track Practice

About to head out for track practice with San Diego Track Club!

As I write this post, it's been 17 years since I attended my first track practice as a high school junior in 2001. I've observed thousands of athletes prepare, train, compete, and recover - everyone from olympic-level athletes to first-timers at the track.

Successful athletes are the ones who dedicate proper time and effort to their preparation. For athletes who are prepared, each day of training is productive, and the athletes consistently stay healthy.

The athletes who do not prepare go down a different path full of pain and hardship. It starts with a minor injury, turns into inconsistent attendance, and typically these athletes disappear a few weeks into the season and never reach their highest potential.

If you want to be a successful athlete, prepare each day and make your training count!

Here is a link to a one-page guide that you can download and print out to help prepare each day for practice. The below post contains the same info as the one page guide, some pictures, and additional info.

1. Pack your bag

  1. 32 oz. water bottle

  2. 32 oz. electrolyte bottle

  3. Food / protein bar (or snack)

  4. Towel

  5. Racing shoes

  6. Exercise band or rope

  7. Massage ball or stick

  8. Foam roller (hollow)

  9. Sunscreen

  10. Sunglasses (hat if really sunny)

  11. Dry clothes (socks, t-shirt, underwear)

  12. Long run extras (Clif bloks, camelbak w/ electrolyte drink)

All the contents of my track bag before heading out to track practice.

2. Mentally prepare

  1. What is today’s workout?

  2. What is the objective?

  3. Any injuries, aches, and pains?

  4. Are you ready?

  5. Take some time out to relax and rest. Even 5-10 minutes can make a huge difference.

  6. Smile and have fun!

3. Fuel properly

  1. Eat ~2,000-5,000 calories each 24 hours (based on bodyweight & workload)

  2. Drink 1-1.5 gallons of water throughout 24 hours (based on bodyweight, workload & weather)

  3. Drink 32 oz. additional electrolyte drink (e.g., Nuun)

4. Put on clothes

  1. Legs - spandex (long or short), shorts, long pants

  2. Torso - short shirt, long shirt, sweatshirt, jacket

  3. Feet - socks, running shoes

  4. Head & face - sunscreen, hat, sunglasses

Track clothes before getting dressed.

5. Arrive early

  1. Arrive 10-15 mins early

  2. Chat with teammates, coaches - ask questions and socialize

  3. Pre-warm up exercises targeting aches and pains

  4. Smile and have fun!

I hope this post is helpful. Please share with friends, teammates, and athletes whom you think will benefit from reading this. Any comments or questions? Comment below or email


“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

-Abraham Lincoln


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