Guide: Prepare For Track Practice
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
32 oz. water bottle
32 oz. electrolyte bottle
Food / protein bar (or snack)
Exercise band or rope
Massage ball or stick
Foam roller (hollow)
Sunglasses (hat if really sunny)
Dry clothes (socks, t-shirt, underwear)
Long run extras (Clif bloks, camelbak w/ electrolyte drink)
2. Mentally prepare
What is today’s workout?
What is the objective?
Any injuries, aches, and pains?
Are you ready?
Take some time out to relax and rest. Even 5-10 minutes can make a huge difference.
Smile and have fun!
3. Fuel properly
Eat ~2,000-5,000 calories each 24 hours (based on bodyweight & workload)
Drink 1-1.5 gallons of water throughout 24 hours (based on bodyweight, workload & weather)
Drink 32 oz. additional electrolyte drink (e.g., Nuun)
4. Put on clothes
Legs - spandex (long or short), shorts, long pants
Torso - short shirt, long shirt, sweatshirt, jacket
Feet - socks, running shoes
Head & face - sunscreen, hat, sunglasses
5. Arrive early
Arrive 10-15 mins early
Chat with teammates, coaches - ask questions and socialize
Pre-warm up exercises targeting aches and pains
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 firstname.lastname@example.org.