Comets Corner

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10 Tips to Prepare for a Track Meet

Preparing for a track meet requires discipline, focus, and dedication. Here are some tips to help you prepare for a successful track meet:

  1. Get enough rest: Rest is crucial for athletes to perform well. Get plenty of sleep the night before the meet to ensure that your body is well-rested and ready to perform at its best.
  2. Eat well: Proper nutrition and hydration are key to performing at your best. Eat a balanced diet that includes plenty of fruits, vegetables, lean protein, and complex carbohydrates. Drink plenty of water and avoid sugary drinks.
  3. Warm-up: A proper warm-up is essential for preventing injury and preparing your body for the meet. Start with some light jogging, followed by dynamic stretching exercises, and then do some sprints or drills.
  4. Know the schedule: Make sure you know the schedule of events for the meet so that you can plan accordingly. This will help you avoid rushing and ensure that you have enough time to warm up and prepare for your events. It’s also key to make sure you check in as soon as they call your event.
  5. Focus on your goals: Keep your mind focused on your goals and visualize yourself performing well. Stay positive and confident in your abilities.
  6. Listen to your body: If you feel tired or sore, take a break and rest. Pushing yourself too hard can lead to injury and prevent you from performing at your best.
  7. Stay hydrated: Make sure you drink enough water throughout the day. Staying hydrated is important for maintaining energy levels and avoiding cramps.
  8. Dress appropriately: Wear comfortable, lightweight clothing that is appropriate for the weather. Make sure your shoes are properly fitted and provide enough support.
  9. Stay relaxed: Try to stay relaxed and avoid getting too nervous before your events. Take deep breaths and focus on your breathing to calm your nerves.
  10. Cool-down: After your events, take some time to cool down with some light jogging and stretching exercises. This will help prevent soreness and injury.In summary, preparing for a track meet involves getting enough rest, eating well, warming up, staying focused, and listening to your body. With the right mindset and preparation, you can perform at your best and achieve your goals.
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Stay fueled on race day

Photo By; https://flickr.com/photos/youngrocky/

Do you do the long-jump and run the 4x400m? Buckle up. Even if your events are somewhere in-between those, on competition day, you are in for a LONG day at the track! What should you eat to stay ready all day? It’s all about preparation and knowing your body. Take a look at the tips below for how to stay fueled to run your best at a track meet.

  1. Make sure to fuel the day before your meet! Stick to foods you are familiar with and think lots of healthy carbs, lean proteins and not a lot of fats. Stick with normal portion sizes. Stay hydrated by drinking plenty of water with and between each meal throughout the day.
  2. Day of the meet, eat a well balanced breakfast that your body is familiar with, is easy to digest and has whole foods. Include carbs, some lean proteins and healthy fats. Avoid overly sugary/simple carbs, your body will burn through those too quickly.

    Ideas:
    -Toast, English muffin or bagel with peanut butter, glass of low fat milk, a banana and water
    -Eggs, toast and peanut butter, glass of low fat milk, berries and water
    -Low fat yogurt, not very sugary granola that has some nuts, banana, glass of juice and water
  3. Pack snacks! Everyone’s body is different, but be sure you are eating with plenty of time before your race for your body to digest, especially if you are running longer races. You should be eating something small every 2-3 hours at the meet, and within 60 minutes post race. Keep the snacks simple to digest and portions small.

    Ideas:
    -Banana (the runner’s favorite fruit! Packed with potassium which will help ward off cramps.)
    -Bagel (yummy carbs!)-Gatorade (restores electrolytes you burned off while running)
    -Peanut butter & crackers (protein, good fats, and carbs!)
    -Berries, apples, oranges
  4. Pack water! It is essential that you stay hydrated at your track meet. Your body loses a significant amount of water being in the hot sun all day. Your performance can suffer even with small levels of dehydration. Don’t gorge all at once though, drink a small but steady amount of water throughout the day.
  5. Post meet. After pushing yourself, your body is like a sponge ready to absorb nutrients to help repair, rebuild and refuel your muscles. Focus on refueling with carbohydrates and lean proteins with a small amount of healthy fats.
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Sidelined with injury, now what?

Rehab'ing my hurt knee

Being injured doesn’t mean you have to sit on the sidelines completely. The road to recovery can be a long and bumpy ride, but there are a few things you can do to stay race ready while you rest. Coach Torres offers his tips for managing injuries during the running season.

  1. Rest to Recover
    At the top of the list is rest. You must take time out from running to recovery. Rest the muscle or injured area as much as possible.
  2. Ice Therapy
    It is an age old idea that stands the test of time. Ice the area 2 to 3 times a day for 15 to 20 minutes.
  3. Basic Needs
    Maslow was onto something with his Hierarchy of Needs. At the bottom, making the foundation for the pyramid of needs, were the basic needs of food, shelter, water, and rest. Get plenty of sleep and drink water! Your body needs to heal and sleep and hydration are important factors in that process. Here’s a fun Lifehack article that explains the Hierarchy of Needs using sports to explain each level of needs.
  4. Cross Train
    Being sidelined doesn’t mean you have to sit out completely. Cross train with a low impact exercise. Cycling, swimming or yoga would be great alternatives while you rest and recover.
  5. Stay Positive
    As they say, “this too shall pass.” Most importantly, keep a positive mental attitude!! Focusing on the good helps you to see the light at the end of the tunnel. Learn more about beating injury with a positive attitude in this article from Men’s Running.

If the injury persists, go to the doctor. Some injuries will require additional mediation to recover.

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It’s H-O-T! Can I still run?

It’s hot! Can I still run?

This simple answer is yes, running is a year-round sport. Heat can cause complications like dehydration, muscle cramps, and exhaustion. The good news is, there are simple and easy ways to stay active when it’s hot outside. Coach Boos offers his top three tips for athletes.

  1. Stay Hydrated
    This does not mean drink water right when it is time to run. Drink water throughout the day to stay hydrated. Remember, the three most important times to drink water are first thing in the morning, one hour before your run, and right before bed. How much water should you drink? That’s a complicated question, but here is what WebMD recommends.
  2. Dress for Success
    Wear light-toned, breathable clothing when exercising in the heat.
  3. Assess Yourself
    Listen to your body. Check for your signs and symptoms of heat-related illness. If you start to experience any dizziness, nausea, chills, or stop sweating, cease exercising and let your coach or running partner know immediately. They can help you get the care you need.

Pro Tip from a Running Mom: To cool down quickly, place cold compress or ice on your pressure points – wrists, inside of the elbow, back of the knee, and neck.

For more information on running in the heat, read this article from Road Runner’s Club of America.