Meet Each Part Of Me

run

Learn why people trust wikiHow

RUNNING

TRACK RUNNING

How to Run Track

Co-authored by wikiHow Staff

Last Updated: November 21, 2020 References

Download Article

If you enjoy running and want to compete, joining the track and field team can be a rewarding experience. While there are multiple running events, sprinting, distance running, and hurdling are some of the most popular. Each event requires different skills, so try a few out so you can find the one you enjoy the most. With a bit of practice and hard work, you'll be able to compete at any meet!

Method 1 of 3:

Sprinting

1

Choose sprinting events if you're able to run fast. If you normally get bored during long runs or if you don't have a lot of endurance, you may do better at shorter sprints. Sprinting events are 100 m (110 yd), 200 m (220 yd), or 400 m (440 yd). You can either do a solo sprint, or you can run a relay, where you and 3 other people take turns running the same distance.[1]

If you're running track indoors, you may have sprints as short as 50 m (55 yd) or longer sprints up to 500 m (550 yd).

2

Warm up with a light jog before you begin sprinting. Whether you're practicing or preparing for a meet, try to jog at a steady pace for 10-15 minutes so you can get your heart rate up and loosen up your muscles. Be careful not to jog too quickly or you'll get exhausted and won't perform sprints as well.[2]

Never start sprinting without warming up, or else you can easily strain or injure your muscles.

3

Practice running as fast as you can to build up your speed. At the start of your training, begin with a 40 m (44 yd) sprint. As you sprint, raise your leg so your thigh is parallel with the ground at the top of your stride. Try to push your body as hard as you can so you can get the best time. Rest for 90 seconds before increasing your distance to 50 m (55 yd). Take another short rest before sprinting 60 m (66 yd). Relax for 2-3 minutes before starting another set of sprints.[3]

Land on the balls of your feet rather than your heel to avoid shin splints.

It's okay if you slightly tilt your upper body forward while you're running, but leaning too much can affect your form and speed.

Warning: Avoid overstriding as you're sprinting, or else you'll stress your hamstrings and won't get as much power. If you feel uncomfortable during your sprints, shorten your stride.[4]

4

Try sprinting on a hill if you want to improve your acceleration. Find a hill with an incline that's less than 15 degrees, or else it may be too steep. Start at the bottom of the hill and try sprinting at 75% of your top speed. Walk slowly back down and start another rep when you reach the bottom. Run up the hill for 2-5 sets that are each 5-10 reps.[5]

Practicing on hills forces you to lift your knees and run on the balls of your feet, which can help improve how fast you run on flat ground.

Don't run up the hill at full speed or you'll have trouble completing multiple reps and sets.

5

Do sled exercises to strengthen your hamstrings. Load a workout sled with 15-30% of your body weight so you have some resistance. If you want to push the sled, lean forward to grab the handles and shift your weight to the balls of your feet as you push forward. Alternatively, you can use a rope or strap attached to the sled to pull it behind you for a similar workout. Push or pull the sled around 30-50 metres (33-55 yd) for 30-60 seconds for each rep.[6] Aim to do 10-20 reps of your sled exercise.[7]