Simple Ways For Track Athletes To Improve At Every Skill Level

By Elizabeth Carey for DyeStat

Phil Yearian photos

It’s easy to overlook the basics of training, competition and recovery. They’re neither flashy nor fancy. They’re rarely riveting or worthy of a social media post. Compared to $200 spikes, these basics are not expensive. 

They are, however, significant for athletes who want to make progress this season. 

Especially with tip-top track and field athletes setting shiny records, and national-caliber meets drawing a lot of attention, it’s easy for the rest of us to compare ourselves. Rather than get distracted by the gap between where we are and where we want to go, I recommend re-focusing on the tried-and-true, science-backed ways to improve individual performance and wellbeing. 

Here are five tips for making positive gains, whether you’re ranked first, 50th, or 366th in your league.

1. Sleep

Sleep is where the magic happens and miracles become possible. It might feel like little to nothing, but when you sleep your body and mind are regenerating, recovering, and preparing. Studies suggest that lack of sleep is associated with injuries and illness. 

Adolescent athletes should get 9 to 10 hours per night​. Yep, 9 to 10 hours! I tell my athletes 8 to 10, especially if they’re getting significantly less. As someone who regularly sacrificed sleep in her athletic youth, I really short-changed myself on shut-eye — and that remains one of my only regrets. See more tips on getting sufficient sleep here.  

2. Eat

A 2021 study found that 60 percent of girls and 30 percent of boys who participated in endurance running were not eating enough. This is no surprise, especially according to experts like registered dietitians who work with athletes. Under-eating affects performance, mood, training, relationships, school, hormones, literally every aspect of your life, no matter what event you do. 

Look, I get it: you’re busy, you forget, your parental figures are on diets, access to food is a rising challenge, maybe you’re dabbling in disordered eating because we live in a world full of dangerous myths that celebrate restriction and encourage moralization of food. And working out mutes typical hunger cues. These are overcomeable challenges. Fueling yourself sufficiently pays off. I encourage you to try eating consistently throughout the day, especially before and after training. More tips on that here and more info on the consequences of underfueling here. If you’re struggling with food access, please talk to your coach, guidance counselor, or a trusted adult. 

3. Hydrate

Drink water. If I had a dollar for every time an athlete told me their workout or race or day suffered because they were dehydrated, I’d have stacks of cash. Staying hydrated, especially as weather warms and the season’s intensity increases, doesn’t have to be complicated. Sip water throughout the day (See: carrying a reusable water bottle, a true badge of an athlete). Prioritize electrolytes with your food and drinks, including salt, potassium, and magnesium sources in your daily intake. 

4. Show up

Skipping practice? Ducking out of meets early? Hiding from coach when they’re looking for a relay alternate? Time to recommit, especially if you have goals. We’re about halfway through the track and field season, a pivotal moment for anyone with hopes and dreams — even inklings. 

Simply showing up at practice consistently means you’ll be eligible to compete in meets; you’re ideally working out regularly to improve fitness; and your teammates and coaches get to know you — and hopefully count on you. Sports can be scary, but they are a safe place to, well, TRY. Track and field is the best experience circus, and when you give it your best on each day, you’ll learn a ton about yourself, including how to tap your own potential. If you have legit or serious reasons for not being around, “show up” in communication to your coaches, so they can tailor your training (and meet entries and support) accordingly. 

5. Separate self-worth from results

PRs are fun. So are medals and podium-finishes. But they do not define you. Results do not dictate your worth. Whether you win or finish last or DQ, you matter — to your teammates, the sport, innumerable other humans — in so many ways. In our performance-obsessed society, it’s easy to confuse results or outcomes and identity. In reality, the sooner you can separate your self-identity, -esteem, and -worth from metrics, the better. This practice boosts resilience, confidence, and, I argue, fun. 

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Elizabeth Carey (https://elizabethwcarey.com/) is a writer and running coach based in Seattle, Washington. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local bookstore and here: https://shop.aer.io/GirlsRunning/p/Girls_Running_All_You_Need_to_Strive_Thrive_and_Run_Your_Best/9781948007184-9934.