The preparation work you do away from the track can help you do better.
Running track successfully requires a number of different skills. Short distance runners, such as those running 100-meter dashes, need to have a lot of strength in their legs so they can create quick bursts of speeds. Harriers who run long distances, such as the 5,000-meter run, need to have strong legs but also need to develop stamina to carry them to the finish line. Improving at track requires doing mental preparations away from the track, and developing physical skills on and off the track.
Instructions
1. Develop good sleep patterns. Get a good night's rest to allow the body to repair any physical issues and reinvigorate itself. Sleep for at least six straight hours uninterrupted, with a goal of getting at least eight hours of sleep.
2. Develop good nutritional habits. Avoid foods considered bad for you, such as processed sugar, fats, stimulants and alcohol. Eat a menu that features lean proteins and complex carbohydrates, as well as plenty of vegetables and fruit.
3. Hydrate yourself properly. Drink plenty of water prior to and during all training runs as well as track events. Replace lost fluids and salts after running, with water and sports drinks that replace electrolytes.
4. Create a good workout regimen not related to running. Ride a bicycle, use a stair climber, or swim to stimulate your cardiovascular system and increase your stamina. Focus on exercise routines that develop the leg muscles, such as leg weights. Do several repetitions with lighter weights before increasing.
5. Develop a routine to avoid any sudden shocks to your system. Try to run at the same time during the day, and the same amount of times each week. Begin your training by running short distances at an easy gait. Increase your pace gradually to improve your run times. Slowly increase your distances as your body adapts to the rigors of running and builds up stamina.
6. Find other people to run with. Bring friends or fellow students with you, or train with people who run at the same time. Push your fellow runners to get better each training session.
7. Train in other locations away from the track. Run up stairs and hills to increase your leg strength. Run through your neighborhood, watching closely for traffic, to give you a different perspective for your runs.
8. Develop a good mental approach to running, to help you push through any pain you may feel. Stop running only if the pain seems to increase or is not related to general fatigue; a recent study by researchers in Germany found that, in most cases, most pain runners feel is caused by muscle inflammation and subsides as you run and your endorphins kick in. Visualize your goals and do your best to complete them.
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