r/trackandfield • u/AutoModerator • 7d ago
Weekly Discussion / Question / Tips post (also links to FAQs)
The following topics Cannot be made as their own posts, but are allowed topics in the Weekly Discussion thread:
- Questions about what to do for training.
- Questions about what event to do.
- Questions about what you could do at another event or do in the future.
- Questions about if you could make it in college track.
- Asking if you're good for your age/grade.
- Asking if you should do track. People are just going to say yes, anyways.
- Food/Nutrition questions.
- Injury related questions.
- Questions about how to run a specific race.
- Questions about what shoes/spikes to use
- Form check videos
Within this Weekly thread, you can talk about anything track related. If you ask a basic training question, you'll most likely be met with the response of "Read the FAQ", so here is the link to the FAQ post: [FAQs](https://old.reddit.com/r/trackandfield/comments/mlv33q/faq_central_sprinting_faq_distance_faq_how_to/)
This switch is to make fit for everyone. You can talk about your own specific track related stuff in the Weekly thread, and more general Track & Field stuff goes in the rest of the subreddit.
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u/Jomolungma 6d ago
I posted this in a separate thread, but apparently it should be here.
I’m looking for some insight on college track recruiting. My son is new to track this year, his freshman year. His primary event is the 800m. He only has one non-relay time this year, 2:13, run in extreme wind at the end of his first ever meet and after running multiple events. He has a few relay leg times, including a first leg time from yesterday of 2:06. His coaches seem confident that he can repeat that time in a non-relay setting and probably go faster, being the season just started and he’s never done anything like this before. He has a senior teammate who has a 1:53 PR in the 800m, and my son’s times are faster right now than his were as a freshman, so I think his coaches probably feel my son has a good shot at getting 1:5x at some point.
My son has played basketball at a high level for many years. While he hasn’t gotten college looks yet, we are in that environment enough that I sort of have a sense of how the college recruiting cycle goes for basketball, from D1 down to D3. I have no idea how it works in track, where you can look at Mile Split for a time instead of having to actually see a kid play in person.
How does it work? Are coaches just looking at top times each season and talking to those kids? Do they have target times in mind before they’ll talk to a kid (ie until the kid runs 1:58 over 800m, we’re not gonna bother)? Do they just troll national invite meets and/or state championships and talk to those kids? Just trying to get a sense of the environment in case it suddenly comes a-knocking. I’m particularly wondering about whether colleges recruit off one event, or if they want runners who are competitive at multiple distances or disciplines (ie 800/1600 runners, XC/outdoor track runners, etc.). His best even by far is the 800m, but he could probably get his 400m time down quite a bit. Not sure he’ll ever break 4:30 in the 1,600m, and even that time is asking a lot (he’s at 4:59 right now). Anyway, just looking for some insight into the process. Thanks!
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 5d ago
Hahah hello again.
Right, so college recruiting, something I know a bit about.
Let me preface this entire conversation with: It's different for every single coach and program.
But in general, coaches are wanting to recruit versatile athletes. People who can run more than just one event (especially runners), unless you're the number one runner in the nation for a specific event, it's rare that you'll get recruited just for that (unless you're a field event person, in that case I'm sure it's more than likely. But I'm a runner myself so I don't know a ton about that side of recruitment.)
I will give you a link to runrcruit, it's a website that offers ROUGH estimates of where each recruitable time is for each university. These should be taken with a grain of salt mind you. But they're in the general ball park.
Coaches of course are looking at the top times, but they're REALISTIC. If their a D3 program, it's unlikely they're going to call up the top recruits. They're recruiting in their league. They all have target times for the 'recruitment pool' and if a kid doesn't meet those, it doesn't necessarily mean that they won't get recruited, they just aren't first pick.
In my mind, they get sorted most likely into three categories (since most school make you fill out a recruit form where you have to put your current times.)
- Recruit: You are a recruit with your times for that school.
- 2nd round Pick: You are close, and are the fall back option if the school either doesn't get enough people in the 'recruit' pile or the school is low on your specific event or you have some kind of potential that the coach likes etc.
- Unlikely Prospects: These are the people below the 2nd round picks who are unlikely to get recruited unless the recruiting season went really rough for that particular school.
So in general: Yes college coaches talk to the top recruits, but you should reach out (when it's time for your son to start the recruiting process [probably junior year?]) don't expect coaches to come to you basically. Also, yes, try to be competitive at multiple events or at least decent, it helps, a lot. Finally, if you are an 800 runner who runs UP meaning 800/1600 + you probably should be ready to run XC, it's just how it is. If you run 800 DOWN, so 800/400 and below, most likely not something you have to worry about.
Hope this helps somewhat.
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u/tilgadien 6d ago
Nutrition question: what should a hs freshman new to track/sprinting be eating at home and before/after meets? Extra bonus points for “budget friendly” as I’m a single parent of 2 on a fixed income but still want the best for my girl. She’s a picky eater but loves eggs & oatmeal. I’ve been trying to turn her onto the Quest protein chips to get her away from Takis but that’ll take a while bc picky eater = very resistant to any change with food.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 5d ago
That’s awesome that your daughter is starting track. It's even better that you're looking to start building healthy habits early, something that I wish I had done. And honestly, the biggest one is the one you’re already looking at: building healthy nutrition.
Since she loves eggs and oatmeal, that's already great. Those are great foods, eggs are packed with protein and healthy fats. Oatmeal gives her carbs and fiber, which are great for energy, it's like a 'slow drip' of energy. If she doesn't mind you should give her some extras like fruit with it.
Before meets: (Just general advice, everyone is different when it comes to their pre-race nutritional needs.)
- Aim for something light and easy to digest 1–2 hours before she runs.
- Oatmeal with banana and a spoon of peanut butter
- Toast with eggs
- Yogurt with granola and fruit
- Even a banana and a granola bar if she’s nervous or low on time
After meets/practice:
- The key is a mix of protein + carbs to help her recover and make sure the muscle is being built and not breaking down:
- Scrambled eggs and rice or toast
- Chocolate milk! Personal fav :)
- Turkey or peanut butter sandwich
- Tuna (if that's your thing) with crackers or rice cakes
I know these might be obvious, I don't shop for groceries, so I probably don't ahve the greatest advice here but here we go.
Budget tips (maybe):
- I have been told buying in bulk is better? I have seen things online like Costco (We don't have those where I'm from, but maybe there's something like that near you.) where you can buy oatmeal, eggs, and peanut butter in bulk.
- Pretty sure canned tuna, and beans, are on the cheaper side (could be wrong) but both are good protein sources.
- Try to buy bananas, apples, and carrots in bulk as well if possible.
- Look for sales on items of course (classic!).
Also, I think it’s totally okay that she’s picky, most of us can say that we were at that age, it just takes some time to graduate so to speak. I think it is very clear that you're working on the diet, which is important for any athlete, so good job!
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u/Accomplished_Goat448 5d ago
Hey. I think I trained way to hard for my calfs muscles during multiple weeks. Like I was having extreme soreness and still completed workouts after workouts because somehow it wasn't as bad during training. Now, i can't run at all nor warm up without a 6/10 pain in the calfs / in one hamstring. I rested a week straight, only light cycling. Now, the pain is still exactly the same as before.
It is "just " muscle soreness? Did I profoundly injured my calf muscles? I have my first race in 12 days, I really don't know what to do (obviously rest).
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 4d ago
It's definitely not a stretch to be concerned. It doesn’t sound like just regular soreness, especially since it’s lasted a week with no improvement and you're still feeling pain during warmups. Just be aware that pushing through it could make things worse.
The other reply makes a good point, this might be something more than soreness, and talking to a coach or athletic trainer would be smart. But I’d also add that if you’re feeling a consistent 6/10 pain and it’s not improving with rest, there’s a chance it could be a strain or even a mild tear. Especially in the calf or hamstring.
Rest is good, but at this point it might be better to get it assessed by a physio or sports doc rather than just waiting it out, especially with a race coming up. Better to take a short step back now than risk a longer-term injury.
Hope it heals fast!
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u/Human-Nectarine-1750 Distance- 800m-2:04 1500m-4:26 3k-9:26 4d ago
It’s honestly got some damage. A week of rest and only light training and the pain still being just as bad as before is NOT a good sign, even through coaches typically dread this it might be a good time to see your athletic trainer or doctor. But definitely talk to your coach first if you have one
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u/GoldenPoodleDoodle 4d ago
Need Advice for What Track Athletes do for Sicknesses.
So, track tryouts are tomorrow, I need some tips. I just came home from school and I have a very painful sore throat and I am starting to experience body aches. This is for sure a sickness and I can't prevent it now. Does anyone have any tips? I am not sure how my coach will feel about me skipping tryouts. If my sickness does get bad I wont be able to attend? How should I email her if I do get sick? (I have been her track and xc athlete for 2 years do you think this will have an advantage over new athletes trying out?) If I do decide to attend tryouts, have any tips before them?
Thank you,
V/R
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u/Human-Nectarine-1750 Distance- 800m-2:04 1500m-4:26 3k-9:26 4d ago
If you communicate you’re sick and already have connections due to already being their athlete you’re probably fine. I doubt any coach who gives a damn would sideline you for the season due to one sickness.
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u/Background-Move-5672 Sprints 4d ago
Anyone know how to get rid of shin splints, or at least subdue them for a while? I’m in so much pain after I finish running and I told my coach and he’ll to me to “ice it and rest.” I’ve done that several times but it doesn’t help not to mention when I was stretching for my long jump my foot was shaking a little bit. Please guys help me.
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u/Human-Nectarine-1750 Distance- 800m-2:04 1500m-4:26 3k-9:26 4d ago
If it’s gotten to the point of where you physically are shaking from pain it might not be shin splints anymore, I’ve had REALLY bad shin splints myself and it never got that bad, my teammate on the other hand also had really bad shin splints until it developed a stress fracture; I fear that this pain is the bone gradually being fractured, some things you can do is use a roller and roll out your calves, use a massage gun, ice them multiple times throughout the day, take anti-inflammatory medications if necessary, and gets as much sleep as possible. Try to limit the amount of stress on your calves the most you can, it could be your form causing the shin splints, or just the amount of time spent in spikes, if you could I’d try to convince your coach to let you wear light tennis shoes during practice, yes you’d be slower and the workouts would be harder but they put far less stress on those muscles since they activate the calf less and have more cushioning. If the pain gets too bad simply stop running, there is no reason to overtrain get a stress fracture then have to spend the next 6 months watching your teammates get better while your rehabilitating.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 4d ago
I'd also use compression sleeves if possible too!
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u/CowSalesman 4d ago
Do you take the pins out of your spikes while they're in your bag? I'm worried about the spikes getting dull because of rubbing against something. Is it unnecessary to leave the pins out until I use the spikes?
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 4d ago
I don't personally, just because I find it a hassle to put them in and take them out again and again. But you totally can, I don't think there would be a problem with doing that!
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u/MotorOpposite3322 3d ago
Skip to last paragraph for my question.
I'm currently a sophomore in Highschool going into my junior year soon.
Last year was my first year running, XC started in August that's when I started, I went through XC and indoor + outdoor track.
By the November of last year my 5k PR was 19:45 but I'm fairly sure I could have done better.
Towards the end of indoor I started losing motivation, workouts felt like shit even though I was running 2:45-3:00 800s and then I got moved up to 1000s (pretty decent for being a couple months into running). I started showing up on my schedule unfortunately and then I injured both knees climbing and missed the rest of the spring season.
With all this said I've gotten out a bunch of bad habits I've had, my grades are coming up and I'm generally feeling better about everything and as a result I'm almost certain I want to give XC/TF another shot next year. "But what if you lose motivation again" I might, but I've already spoken to my coach and he seems to think I have potential and said he was happy to have me back next year.
What I want to know is what can I do between now and August so that I don't show up in the same shape I was last year when I first started. Currently I'm running 10:56 mile pace for 3 miles which is really bad. I do plan to talk to my coach about coming up with a plan but I'm interested if you all would have tips to get ahead. Ideally I would like to be able to be back to where I was (19:51 5k, 2:56 1000) by August but I don't expect that.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Alright, in all honesty running is not a motivational sport. While motivation is an amazing tool, and one that works really well when you have it, you can't expect to be motivated for every run, it's just not possible. It's routine, it's discipline. That's how you get good, by staying consistent. So get rid of those pre conceived notions of 'motivation' and replace it with discipline. You have a goal. You told me yourself. You want to get back to where you were before so that you can keep improving. Make that the reason you stay disciplined. Get out there and run, build your fitness, that's probably the most important thing right now looking at your mile pace. You need to build your general fitness quickly. Once you have a good base, then you can start with the speed, but you'll notice as your base grows, your mile pace will drop.
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u/MotorOpposite3322 1d ago
Thank you. Yeah, mainly my ‘motivation’ is discipline. Realising that a lot of others sometimes struggle with not wanting to work as hard all the time.
Once I get my general fitness back do you think I should find a track over the summer and do the standard workout we usually do? It’s usually 6x800 3 minutes in between each. I know my original time for it an have a handbook telling me how I should do it. It seems like if I start the workouts now I’ll be on track to having good times by August but I could be missing something? Thanks
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Perfect, then you have a big key to success already!
I think that's a good call, you may benefit with starting slowly and building (Just going like 3x800, then the next week maybe 5x800) ensuring that you don't risk injury, though again I'm not a coach, so you should take this all with a grain of salt!
I think you have a solid plan, and it sounds like you'll be on track!
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u/MotorOpposite3322 20h ago
Thank you. I’ll probably build up my endurance and cardio until may by doing long/recovery pace style runs and then start the workouts how you said in June. Thanks again.
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u/roseblade69 2d ago
am I cooked if my pr for a 6lb shotput is only 15ft? first meet in a little under two weeks..
8th grade, 13f
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u/Bionic2342 2d ago
So I just started running track this January and I’m in 8th grade and I run a 2:19 800m and I’m wondering what my next steps should be to get better in the offseason. I’m trying to up my weekly mileage on neighborhood runs and put in the occasional track sprinting workout. Also, I’m gonna try to improve my form as it’s far from perfect as I just started. So, my question is are there any major tips or things I should do to get better? I’m still really new so anything is appreciated
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
You're on the right track already, improving your form is key to success and injury prevention. Just make sure to keep running, build a good base and cardio fitness for track, your coach can give you speed workouts once you start.
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u/TimeAfter7373 1d ago
I was wondering if anybody could give me some tips to improve my stamina or my speed. This is my 3rd year doing track but I haven't ran in a while and I feel slower and breathing heavily faster. Any tips or tricks would be helpful and appreciated.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
If you don't run consistently, your 'base' will decline rapidly. So if you took an entire week off for example, it would take 2 weeks to get back to that fitness level. Since you haven't ran in a while that's the reason why you are having a harder time. The only trick to fix this is either: run more consistently, OR when you don't want to run, bike or swim to maintain your fitness level, but do note that it probably won't improve like it would if you ran.
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u/TimeAfter7373 1d ago
Thank you i was gonna start running on my treadmill more this weekend
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Perfect, that's a great start, you got this !!
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u/TimeAfter7373 17h ago
How many miles should i start with or a pattern
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 9h ago
Hard to say because I don't know what events you do, how much you're used to running, besides the fact that you haven't run in awhile.
I'd say start with 10-15 miles for the first week (over 5-6 days depending on how much rest you want, maybe you want extra) but don't push it too hard. You want to build your strength, not throw yourself into the deep end.
From there you can move the mileage up, so to 20 or 25, then drop it back the week after and continue that strategy. It's normally the best way to build mileage without injury.
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u/klnop_ 1d ago
Is your arm supposed to hurt during discus?
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
(I was once a thrower somehow in freshmen year... it was tragic.)
Some soreness is pretty normal, especially if you’re new to throwing or just getting back into it. But actual pain during or after throwing isn’t something you should ignore.
If it’s more like muscle soreness in your shoulder, back, or arm after a hard session, that’s fine (normally, since it's just building muscles like you do when running) and just part of building strength. But if you’re feeling sharp pain, pinching, or anything that sticks around while throwing or gets worse over time, it could be a form issue or even an early injury. So just be real with yourself and be honest, figure out which it is and go from there.
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u/mrunner5454 1d ago
3200m prediction?
I (15F) just raced a 3200 last night. It was a dual meet, so I was racing guys, and they went out really slow because it was only 2 schools so they were just running to get points. My time was a 10:58, which was a 15 second PR. My splits were as follows: 83, 89, 86, 86, 82, 80, 81, 71 Meaning the 1600 splits were 5:44-5:14 And the 800s: 2:52, 2:52, 2:42, 2:32 Also, my last 200 was 30.8 What do you guys think I can run if I split it more evenly? My 1600 PR is a 4:59 from a few months ago if that helps, and my 800 PR is 2:14 also from a month ish ago (indoor season). I have never been a 3200 runner because my previous PR of 11:13 didn't compare to my 800/1600 PRs. Also I think it's worth noting that this was my 3rd event but I jogged the other 2 for the points, and I'm running high mileage right now (60+) but only for a few weeks before I drop it down to 40s-50 miles per week.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
(obviously a lot goes into race predictions, but assuming everything was in good condition...)
The negative splits are a good sign that you clearly had a lot left in the tank, or at least in the last few laps.
With more even pacing from the start (like 82–83s per lap), fresher legs, and a more competitive race environment, I’d say you’re realistically in 10:40–10:45 shape right now, (plus or minus.)
Your 4:59 mile and 2:14 800 definitely show you’ve got the leg speed and aerobic strength to be in the low-10:40s or better, but it's hard to know for sure. In a fast race with some girls to pace off of, I wouldn’t be surprised to see you go 10:35–10:40 by the end of the season.
That's my realistic take on it, but it's all up to you, good luck!
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u/mrunner5454 1d ago
Thank you for the advice. I would like to add though that I did have guys to run with the whole time and to chase down so it was actually pretty competitive. I know racing guys isn't the same as racing girls bc it obviously doesn't count if they beat you. (Also kinda funny I was racing my ex and really wanted to beat him, hence the 30 last 200).
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Oh, perfect, sorry for misunderstanding that. I don't think that changes much in my evaluation, I still think that in that 10.40-10.45 area is pretty realistic.
That's funny that your ex was there, and you did split a fast 200 so hopefully you were able to beat him!
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u/ddekkonn 1d ago
I made a post about help with technique for a field element and it got deleted. Luckily I had two answers to help me but I want some clarification since this post is a bit two sided. The first half talks about the ability to post track and field elements and questions about tech/tips and etc. while the latter half talks only about track and that we can only post track related questions and etc. So which one is it? Is this a weekly discussion for only track related questions or also field related questions?
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u/MHath Coach 21h ago
The sport ‘track and field’ is colloquially referred to as ‘track’ most of the time. In some places, it’s called ‘athletics’. You can post about basically anything in this thread. I’ve never removed a question from these weekly threads. It would have to be something offensive to get removed.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Hi, yeah I was also a bit confused about it, but basically i've just found that all questions should just be put here, because they all seem to get removed, but the weekly discussion if for pretty much anything, questions, discussion etc. So field or track, you can ask them here
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u/ddekkonn 1d ago
Ah okay, alright, thank you!! Because I had first put the question here and then I saw it was for only track thus I made the post. Now I know not to do that, thanks again
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
No worries, I'm still trying to figure out all the rules haha, it's a little confusing in all honesty, but feel free to ask of course!
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u/RevolutionFeisty5403 1d ago
What are some of y’all’s rehab tips. We have 2 sometimes 3 meets a week and I run 4 events at each. What are some of y’all’s rehab tips so I can stay in one piece till the end of the season and still maintain good times.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Lord have mercy on your soul, I think if I had to do what you're doing my legs would quite literally fall off. Here are some tips to (maybe?) help, but since I've never heard of someone running so much, I'll be interested in knowing how well it works out.
Post-meet recovery:
- Ice bath or cold shower after meets, it helps flush soreness quickly.
- Compression socks/sleeves if your calves or shins are dying, make sure to take them off before sleeping!!!!
- Sleep like it’s your part-time job—8+ hours or you're just stacking fatigue.
Nutrition/hydration:
- Carbs + protein right after races (chocolate milk, PB&J, banana, protein bar—whatever’s easy)
- Drink actual water (LIKE A LOT OF IT), not just “hydrating” with Gatorade (Which is good right after races but not for hydrating.)
Between meets:
- Light mobility work (Which I am going to assume that you're already doing if you're running this much.)
- Massage gun or foam roll each night, even if it’s just calves and quads.
Other tips:
- Take epsom salt baths if your legs feel wrecked.
- Don’t be afraid to go easy at practice if your body’s screaming. Protect your race legs, since you'll be needing them.
Basically: fuel, sleep, and do the little things or you will be literally be held together by KT tape by the time regionals roll around.
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u/Impossible_County695 1d ago
"The dream" according to my son is a DI school, preferably SEC. So far, DIII schools are the ones showing interest. I think DIII might be better fit for him since he is strong academically and is interested in lots of things. We are near an SEC school and student-athletes don't seem to have much of a work-life balance, it's all about the sport. Also he wants a spot on the roster, doesn't want to walk on and seems to be on his way there, if you look at his progression from 9th grade. Middle distance, junior in high school, current PRs are 800m 1:56, 1600, 4:24, 400m 50.10. I am encouraging him to go chase (haha) his dreams but I think DIII might be more realistic?
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Hi, well congrats to your son for being in the small amount of athletes who get recruited, big achievement in the first place.
For your son: hey I get the feeling to 'need' to go D1. I do. There's nothing like saying, 'I'm a D1 athlete' nothing like the feeling of racing against 'the best'. The best competition there is.... right? Well, that's not entirely true.
If your son is academically curious, has strong grades, and is genuinely considering fields like medicine, engineering, research, or anything that demands deep focus outside of the sport, then D3 is absolutely worth serious consideration. Not because it's “easier,” but because it gives more balance. More flexibility. The chance to be a top runner and a top student without the major risk of burn out that D1 poses.
Plus, if he’s good, really good, so he can still stand out in D3. Make nationals. Win, even. And if later on he decides he wants to take running to another level, the transfer portal exists for a reason.
If he goes D1 at a deep SEC program, there’s a good chance he’s one of many, many, strong runners on the roster, not the star, maybe even fighting just for meet entries. That's not an insult to your son at all, it's just a recognition that D1, especially in a competitive conference like SEC, has a lot of good runners.
So yeah, encourage him to chase the dream, but also be honest with him. Lay out all the facts. What does he want his day-to-day life to look like in college? What does he want after college? If the answer isn’t “I want to go pro in running,” then balance, support, and a social life might matter a whole lot more than the label “D1.”
Wishing you guys the best of luck, the process should be a lot of fun!!
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u/Impossible_County695 56m ago
This is an amazing response and articulates everything I've been trying to tell him. I immediately sent it to him! Thank you! He has a phone call with a top 10 DIII liberal arts college this week!
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u/JasonWasTakenn 7d ago
Im around 6'2 with long legs and I feel like I don't use them to my advantage enough any advice? I also notice that on some strides my leg is not extending and striking under me and im landing with a bent leg any advice? I still got first place in my races so should I just not change anything?
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u/ProfessorCareless909 5d ago
Try stretching hip flexor hamstrings quads and glutes. Also try strengthening them with exercises like rdls and banded hip flexor raises so you have strength in the extended positions. If you already do those then you're fine I'd say
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u/Jomolungma 6d ago
To improve an outdoor 800m time season-over-season, is it better to run CC in the fall, indoor in the winter, and then outdoor the following spring, or is it better to train outside of competition, maybe even cross-training or doing another running sport, instead? Are there any sort of studies that have tracked high school middle distance time improvements under different training regimens?
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 6d ago
To improve an outdoor 800m time season over season, the best approach depends on the athlete’s individual needs, but research and evidence from successful high school and collegiate programs suggest that a mix of competition and focused training across all seasons is most effective.
Running cross country (CC) in the fall builds aerobic strength and endurance, while indoor track helps maintain racing sharpness and introduces more race specific workouts during the winter season. Both serve as a foundation for you to build towards peak performance in outdoor season.
That said, some athletes benefit from taking a strategic break from racing. If an athlete is injury-prone or overly fatigued, replacing indoor competition with a structured base-building phase, strength training, or cross-training (like swimming or cycling) can lead to better long-term gains.
Ultimately, improvement in the 800m requires a balance between building aerobic capacity, anaerobic speed and lactate tolerance, alongside managing recovery. Competing in XC (CC) and indoor can be highly beneficial, as long as it doesn’t come at the cost of injury, or structured, progressive training.
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u/Jomolungma 6d ago
Thank you for this detailed insight. My son is a talented basketball player who loves the game, so he will always choose to play basketball instead of indoor track during the winter. And while not the same type of workouts as track, he certainly gets a lot of both aerobic and anaerobic training during the basketball season. Cross-country in the fall is a possibility that I think we’ll discuss. His fall season is open. He usually spends it working on basketball in an unstructured way, but I think he’s got a big enough jones for track now that he will run in the fall. Whether that’s on his own, following a structured regimen w/ a coach, or doing CC we’ll have to see. Thanks again!
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 6d ago
That's awesome! Best of luck to you and your son, and I hope that he is successful!
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u/Background-Move-5672 Sprints 6d ago
Does anyone have any tips on how I can clean/ restore the color in my track spikes. I got them recently but they got dirty due to me having to long jump in wet sand at my last meet. They’re the Nike Superfly Elite 2’s and I would appreciate any advice on how to clean them.
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u/Someoneinterested5 6d ago
My triple jump pr is 36’4.” From what I noticed, my arms in my first and third phase have no power. It looks pretty wonky. I also feel like in my first phase when I push off, my leg is supposed to hit my bottom like l’ve seen many athletes do when cycling, but it never does and I don’t know how to achieve that. For my second phase, it has definitely improved but I still reach a little. I never have a 90 degree angle. I also am low to the ground, but my coach told me that she thinks that I’m just a low profile jumper and I can’t really fix that. I know distance matters more than height but I feel like l’ve heard people say that the second phase should be higher than the first. And my third phase, I clearly have my leg hanging and I don’t know how to improve that. Sometimes it’s good, but most of the time my leg hangs. Are there any drills/exercises I can do it fix any of these problems? I really want to get mid 37 feet by the end of the season.
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u/Main_Drawing_5152 5d ago edited 5d ago
A spectator recently paced me and my pack at the end of the 800m even though I didn’t ask for it and I know it would’ve gotten me (or my pack) DQed. I’m lucky I didn’t.
But if someone does it to me again, what can I do? I know I can’t step off the track to stop them or scream, so am I just supposed to helplessly watch myself get DQed because of someone else?
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 5d ago
I didn't know you could get DQ'd for something like that, were they purposefully calling out splits and pacing you? That doesn't really seem like your fault. In reality, that is more on the organizer than the racers, they are the ones controlling the infield and who is allowed there. If they can't pull it together, the athletes shouldn't get DQ'd. However, if the spectator or 'pacer' was calling out splits while pacing you then maybe it's a different story.
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u/ProfessorCareless909 5d ago
I currently do longjump highjump and 100 but I've been thinking about doing 200 instead of highjump. I'm comparatively better at highjump than 200 but I enjoy 200 more and I seem to get better at things of I enjoy them more so what do you guys think I should do? Drop highjump or continue it. Btw my school only let's you do 3 events.
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u/ink_6969 5d ago
i js realized that i lost two of my spikes at practice today and i have a meet tomorrow so is it okay to run without all of my spikes?
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u/gluttonguts 5d ago
So I have been trying to find a throwing shoe that doesn’t make my feet ache even after years of breaking in. I tried the Nike Zoom Rotational 6s but I ended up getting bruises on the arches of my feet and sometimes my toes. I even sized up 2 different sizes in the Nikes but still had the same problems with them being too narrow. Since then I’ve tried the ASICS Men’s Hyper Throw 3s and the Under Armor Centric Grips but still have the same issue. I wear a size 12.5 in Woman’s and I really would prefer something that is comfortable and stylish, but that’s a lot to ask! Also I have this problem with almost every type of shoes but crocs and a pair of new balance sneakers i cut up to better fit my feet (the new balances are what I wear for throwing at the moment)
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u/Ok_Economics_4620 5d ago
ok so my thread from earlier got taken off but im a gf of a really good hurdler and i need to learn track lingo so i can be more geniune about the stuff he talks about and some good recs for gifts and massages!
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 5d ago
Hahaha this is really sweet, I'll try to tell you some track lingo specific to him maybe?
PR = Personal Record (his best time ever in a specific event)
3-step = The ideal number of strides between hurdles in most men’s races (I don't know how people do it, it's pretty hard)
Out the blocks = How fast they start off the starting blocks (good start = good race)
Lead Leg vs. Trail Leg = The front and back leg that go over the hurdle
Hit a Hurdle = Literally knocking one over.
Clean Race = No stumbles, good rhythm, and fast finishGift ideas (that he should use & should love):
- High-performance socks (like Nike Elite or Bombas)
- Resistance bands for warmups
- Massage gun (mini ones can be surprisingly budget-friendly)
- Arnica cream or Tiger Balm for sore muscles
- A sleek gear bag or water bottle with his event name on it (Defo personalize it)
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u/Ok_Economics_4620 5d ago
Thank you so much! Im trying to impress him with my knowledge bc he always talks ab his races and stuff …still trying to figure out how . Seconds count so much. I come from playing vb so its a whole different thing to me bc its not a timed game
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 5d ago
No no I totally get that, I’ve had a gf who was the same. It’s very cool that you’re trying to learn it!! Ikr it’s crazy especially in sprinting how much .1 of a second matters. Anyways wish you two the best!
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u/MHath Coach 1d ago
Some more track lingo:
Turnover - the rate at which you take steps. So a quicker turnover means more steps per second.
Cut step - this is the last step before the hurdle. It’s called this, because it’s supposed to be cut short and not long.
Discounted hurdles - discounted distance means making the hurdles closer to each other. Discounted height would be lower hurdles than normal.
Proper hurdle spacing - for the high hurdles, it’s 15 yards to the first hurdle, and they’re 10 yards apart from each other.
7 step vs 8 step: most hurdlers go 8 steps to the first hurdle. Some elite hurdlers do 7 steps to the first hurdle and benefit from it, because they’re powerful enough for it. Some high schoolers 7 step, because they think it looks cool or something, but they’re not actually ready for it or benefitting from it.
Hooking the hurdle: sometimes someone will get DQed in hurdles from doing this. If you’re in an outer lane or doing the longer hurdle races (300m or 400m) and your leg goes around the hurdle, instead of over it, you get DQed.
Spikes - the shoes they compete in. Some people also call the metal inserts spikes, and some call them pins for less confusion. Recently, carbon fiber spikes have become the best spikes out there. Not everyone uses them though, partly because they’re a lot more expensive. The “new spikes” get talked about a lot.
Grant Holloway - the best hurdler in the world. You could read a little about him if you want.
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u/Jomolungma 3d ago
My son has a meet this Saturday that will likely be run in the rain. He will be running in the 4x800m and the 800m leg of the SMR. He’s never run a track event in the rain before. Any tips for performing well under rainy conditions? I’m going to swap his spikes so he has all new spikes, but anything else? I imagine it might feel refreshing and give you a little energy, but I’m wondering about track conditions as well as tips on getting/staying dry between events. Fresh socks? Etc. Thanks!
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Late reply but bring an extra pair of socks like you mentioned if he likes to have dry-ish socks. The track won't be much different, just when you're running the water from the people in front of you will be kicked up into your face. The track will probably feel squishier, less bounce return probably.
Bring a towel to dry off after events, a blanket if you want to warm up quickly.
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u/Alez51 3d ago
Teaching my son to hurdle. He’s having issues bringing his lead leg from the side instead of straight up. When doing different drills, he has no issues bringing his leg straight up, but as soon as he comes out of the blocks, his lead leg comes from the side. Anyone have suggestion that could help this?
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u/Independent_Ad6891 2d ago
Have the hurdle half way in the lane, whichever side is his lead leg, so that way he can only focus on his lead leg. Start slow practicing drills where he’s off to the side and lower the hurdle down until he gets more and more comfortable. You should ask this on r/hurdles it’s a smaller community but will get more views
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u/Fast__g 3d ago
I have pain at the insertion of the semitendinosus/semimembranosus tendons, but MRI show nothing. I also have scoliosis. Could this be affecting it? Has anyone experienced something similar? Any advice?
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u/MHath Coach 1d ago
Check if your hip posture is neutral and not tipped forward/back. You probably have one side of the hip higher than the other with the scoliosis, so it’s going to put uneven pressure on your legs. Could be hip mobility related. Altis does weighted russian twists as a preventative thing for this kind of issue, I believe. Barbell on your back, like you’re about to squat, then twist. That’s just one small thing, though. I wouldn’t get too hopeful about it entirely fixing the issue.
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u/Fast__g 3d ago
I did this workout: 250m/200m/150m with 10/12' rest in 32"08/25"81/18"8(hand timed)
Any comments? Is this a good workout for 100m/200m? Predictions for my 200m time?(I'm a female 18 yo sprinter)
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
This seems less like a workout and more like a race/time trial no? Just judging based off of what you said your PRs were in the other comment.
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u/robotxbot_REAL 2d ago
I need help with some back pain. My first year running track and field, I did a little bit of indoor, but I’m only starting to get back pain now. Initially I was getting pain all on the left side of my lower back, now it’s all on the right side of my lower back. I’m generally able to stretch it out and it doesn’t hurt as much, but what I have right now really hurts when I run. Video of my form
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u/ehukaibreeze 2d ago
What are your tips on getting a faster mile and half mile? Ive been struggling to break 5:15 and 2:30 so I will literally be grateful for anything at this point
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Speed + Power (Strides, Drills, 200s)
You cannot PR in the 800 or mile without speed. Distance base is great, but the top end speed is a must.
Strides: 2–3x/week after easy runs. 4–6 strides of 80–100m at ~mile effort, relaxed but fast.
Sprint drills (A-skips, high knees, bounding): 1–2x/week pre-workout.
Fast 200s: Try workouts like 6–8 × 200m at 800m goal pace (or slightly faster) with 90–120s rest. Helps you to feel the pace and build finishing power.
- Race-Specific Workouts
If you want to run faster, you need to train at the speeds you’re targeting.
For the Mile:
Lactate tolerance + aerobic power: (Getting used to the feel/pace)
For the 800m:
Combo of speed + pain tolerance:
Alternate these types of workouts weekly and build toward a time trial or race.
- Strength & Mobility
This is the “secret weapon” for staying healthy and unlocking power.
2x/week bodyweight or light weights:
Mobility: hip openers, glute activation, ankle work Even 15–20 mins a few times a week goes a long way.
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u/Popular-Look-2861 2d ago
I am a Grade 11 Jumper, this is me attempting 6’8” with a bungee just to see where I am. I am looking for any advice on my jumps (emphasis on hips, kick, rotation, and my last few steps). Any help would be greatly appreciated!(https://drive.google.com/file/d/1IIgdHkJQuSzmTK1keEd8PYRQlMUziJbU/view?usp=drivesdk)
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u/Accomplished_Goat448 2d ago edited 2d ago
Hey, 22M here. What do you think my strengths are, given that I never consistently trained (bc of injury)?
5k : 18'15
4k XC : 15'12
800m : 2'23
400m : 1'04
Those are all firts time pr's. Hardest race was the 5 and 4k, both done while doing less than 3hrs of Z2 per week + one dorkout. 800 and 400 were training prs done ( I think) at 90% of my capacity.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
Well here's what I think:
Aerobic Potential / Endurance: Your 5K time of 18:15 and 4K XC of 15:12 with minimal training + one workout per week? It suggests that you have a good natural VO2 max, plus good lactate tolerance.
You Respond Well to Low Volume, because you've noted that you have less than three hours of Z2 per week implies high training responsiveness. If you can stay healthy and gradually build volume, your potential is probably a lot higher.
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u/Accomplished_Goat448 21h ago
Thanks for the feedback :)
It does make sense. What do you think is the highest distance I can perform at, given that I don't have so much will nor time to dedicate to easy mileage? I much prefer running less, but faster.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 9h ago
Hm, well since you run 5ks, I don't see 8ks being a problem, whether you're overly competitive or not? I'm not fully sure.
Given that you like shorter distances with speed, (Probably 800 to what, 3200?) I'd say that's your sweet spot. Mileage can be important for some athletes, for other's it doesn't matter as much. There are plenty of examples on both sides of the spectrum with high to low mileage that are success stories. I am also a low mileage runner, though I'd like to increase slowly, which is what I've been trying to do.
So; I'd say competitively the 5ks have already shown you that you are competitive, but I'd guess probably the 800 to 3200.
You'll know with time and training!
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u/Glittering_Listen_61 1d ago
Need advice as a 13 year old girl. I have recently become interested in running track.i haven’t started yet but will tryout next year and I would like to train now. My time for a 100m is 15.78 and for 400m it’s 53.00 I think my long jump it 7-8 feet(this is all measured by the stuff I have available not in an official track, I’m planning to go it one when available.) please help me become better for next season.
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u/Worldly-Feedback-468 Middle Distance 1500: 4:00| Mile: 4:09 | 400: 54s.| 800: 1:53 | 1d ago
I'll be honest, most likely because you don't have adequate tools to measure there must be typos/misunderstandings in here, but if there's not then...
Quit the 100 and focus entirely on the 400 if that is true. Because your 400 time of '53' is not just mind blowing at 13, it's already elite/national level at high school. The math in no way adds up because if you run a 15 second 100 nearly 16, I am unsure how you're averaging 13.25 seconds a 100. Though I've been wrong in the past, this is either a typo or a timing error. You should be running the 100 at around 12-13 seconds if you can run the 400 in 53.
Anyways: You'll just need to keep training, the main goal is to go into track with a good understanding of your strengths and weaknesses. Make sure you have built a good cardio base and fitness.
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u/noooooooyou 1d ago
I've been getting into javelin recently and was hoping for some advice on my form, this is a video of me doing standing attempts, but I have been starting to do run ups (800g ball) https://drive.google.com/file/d/1j0NMG-6zcM4Q3YqwjUP6qQw1_p30uVqX/view?usp=drivesdk
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u/UE-Editor 1d ago
Hey all, this may be a really silly post but here I go. After a break of about 20 years, I just feel this itch to see if I can still jump and sprint. When I was young, I was a promising Athlete in Europe, especially in the long jump. At 18, my personal best was 7.40m (24.2?), high jump 2.05 and triple jump 15.00m. 100 Dash I ran 10.88 and I dabbled in 400 where I ran a 47.5.
Then at age 19 Injuries took the fun out of the sport and 1 year later I moved to the US and focused on film school and less on track. I currently reside in Los Angeles, have two kids and I can see the track talent in my daughter and I figured how nice it would be to train with her to see if this old man can get back to form...I just don't know where to start. Last time I tried sprinting I pulled my calf muscles.
I guess what I'm asking is what would be a good trainingsplan to get back into it, appropriate for my age? Just something to get the bounce back and prepare my muscles and legs so I can at least go back to sprinting and pushing my old body to the max without ripping everything apart:D It would be fun to go to one of those Masters meets one day.
And while I'm here already, any tips how I could playfully train once or twice a week with my kid towards sprint/speed? She's 8. She's not yet in a track club (currently doing gymnastics and swimming) but she asked me to go to the track with her so she can get fast and beat everyone at school...
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u/TimeAfter7373 16h ago
Im just starting to run again for track on my treadmill how many miles should i start with. Or should i start with a pattern
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u/Strange-Fella 6d ago
Need running shoes advice for my 11 yr old trying track out for the first time. Not sure his event, but something longer distance maybe, not sprinting for sure.