Tag Archives: running

Tips for Running Track

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Track season is almost here, and that means a lot of meets right around the corner. Track can be a challenging sport, here are some things that I have learned for running during track season.

1. Get in a proper warm up and cool down.

Getting in a proper warm up and cool down is one of the most important parts of track. I find that getting a warm up and cool down before and after a workout makes running much easier. It can also help you to do better in races and can help you to avoid injury. Stretching before and after workouts is also very beneficial.

2. Wear the right shoes.

Wearing the right shoes is also important while running track. This can help you to improve your times for a race and it can also keep you from getting injured as well.

3. Keep the right pace.

One thing that I found very useful for running track is keeping the right pace. This is especially useful for distance events where you will need endurance over a longer distance and period of time. I found it helpful to keep a pace and maintain it throughout the race and then speed up closer to the end.

4. Get the right diet.

Having the proper diet and eating the right foods is very important for running track as well. It’s important to eat and hydrate before you run, especially before races. I also found it helpful to have a snack for after a race or a hard workout, as it helps to replenish some of the energy that you have lost.

5. Do a variety of workouts.

Doing a variety of workouts each time you train is also helpful for running track. Running the same workout every day can slow your improvement in running. Instead, it’s helpful to incorporate a variety of workouts when training, such as long runs as well as harder workouts. This can help with improvement and can be very useful, especially if you are running distance events.

6. Get good sleep.

Getting good sleep and proper rest is important for running track as well. Getting good sleep can help you to do better in a race, and being well-rested is one of the most important parts of running track.

7. Mentally prepare for races.

Finally, one of the most important parts of running track is being mentally prepared, especially before races. A large part of running, especially in track, is mental, and I found that a large part of running is being able to mentally ready yourself, especially before a race. I found that visualizing success and focusing on goals for the race was very helpful in doing better in a race as well.

Shin Splint Recovery

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shin splints

During Track season, I have found a recurring issue that comes back around the same time every year, and that issue is both shin splints and soreness. To fix this problem I have started my journey of using a variety of techniques both individually and in combination with other methods listed.

  • Proper warmup/cooldown and agility stretching

Proper warmup/cooldown and stretching are essential for any runner who wants to avoid injury. From my experience, however, you should not rely on warmups or stretches alone to avoid or get rid of shin splints and soreness. This method works best to prevent further or new injuries, shin splints, and soreness when it is in combination with good running technique, other injury recovery methods, proper breaks between reps, and listening to your body. Nevertheless, this does not in any way mean that warmup/cooldown and agility stretches should be neglected because they don’t show immediate results. In the long run, a good warmup with agility stretches will get your body ready for plenty of running exercises. And a proper cooldown will prevent build up of soreness and tense feeling in your body.

  • Hand Massage

Overall, I did not find hand massages very effective in my recovery journey. However, this may be due to my massages being done at home with not much information. If you are looking into hand massages I recommend going to a sports massage therapist directly or talking to your schools sports trainer for tips on shin splints, injuries, or soreness. In the future I plan to try hand massages out again after finding more information on this technique.

  • Foam + handheld Rollers
foam roller
handheld roller

Foam rollers and handheld rollers have been one of the most useful items I’ve used for recovery and injury prevention. I definitely recommend getting a foam roller if you can. When I was recovering from soreness over winter break I used a foam roller to roll out. Over the next couple days with the use of a roller, the soreness went away very quickly and effectively. Foam rollers are very good for large muscle groups while handheld rollers may be better for more specific and smaller groups of muscles.

  • Ice Packs and Muscle Sleeves
ice packs for shins

Ice packs and muscle sleeves are good injury recovery items in order to reduce inflammation in muscle groups. Ice packs have proven to be very effective on my shin splints. Over the past couple of weeks of trying out ice packs my shin splints have gotten noticeably better and don’t get in the way of my workouts as much as they did before I used ice packs.

While using shin splint sleeves I have found that they provide good support, compression, and reduction of inflammation. I would however, definitely recommend that if you are going to use ice packs or shin sleeves, to combine them with another technique of recovery/prevention for a more effective and consistent result.

Best Running Shoes 

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When working out or running, it’s important to find shoes that are comfortable and prevent injuries. After running for many years, I’ve found many brands with good-quality shoes that last a while. Currently, my favorite brands are Hoka and Asics; I also would recommend buying shoes from Brooks and Saucony.

  1. Hoka: In the past 3 years, Hoka has become one of the most popular athletic shoe brands. Not only are their shoes comfortable, but they are stylish and cute. When shopping for running shoes, you’ll quickly find that most are ugly. However, Hoka has nailed making great running shoes that are also pleasing to the eye. 
  • Clifton 9’s: As of now, I own the Clifton 9’s; these shoes are extra cushiony–a necessity for me because I have shin problems. Additionally, the Cliftons are versatile for everyday walking, running, and exercising. Like all of Hoka’s shoes, this model comes in multiple color choices ranging from blue to pink. 
  • Rincon: If you are looking for a shoe that is very light, the Rincons are a great choice for you. These shoes are more narrow in shape but can also be used for walking, running, and working out. One con to these shoes is that they are less popular, so fewer color choices are offered.
  1. Asics: Personally, this is my all-time favorite brand for running shoes. I’ve found that Asics sells shoes that are both lightweight and cushiony. In comparison to Hoka, I believe this brand is slightly better quality. (My brother has had issues with the tongue of the shoe tearing on his Hoka shoes.) Next season, I hope to get Asics again because I miss my old shoes.
  • Gel Nimbus: These are THE BEST shoes you’ll ever buy for running. My favorite thing about these shoes is that they have gel in the sole; this allows for a cushiony experience while still maintaining the lightness of the shoes. Asics are great shoes for people who have foot problems by providing great support.
  1. Brooks: When I first started running, this brand was where I got my first pair of shoes from. Overall, I think that Brooks is a solid company with good shoes. Their shoes are comfortable and are made of good quality; however, I feel that these shoes feel too chunky. While I prefer cushioned shoes, Brooks was too cushioned for me and felt heavy when running. Despite my opinion of Brooks, my mom loves this brand and only buys running shoes from them. My experience with this company has been great, but there are other shoes that I prefer. (Also, their colors aren’t as cute as Hoka/Asics.)
  • Ghost 15: Very cushiony and great for running on pavement, very supportive for shins and knees. This model is great for road running, walking, and trail runs.
  • Glycerin 20: I was actually contemplating between buying this shoe and the Gel Nimbus when I was shopping for running shoes (the only prohibitor was the price). The Glycerin is great for feeling light and airy on runs, making each step feel supportive. Inside the shoe, the interior is plushy enough to mold a secure fit.
  1. Saucony: Last but not least is Saucony, I’ve never owned a pair of running shoes from them–only racing flats. Despite this, about 6 people from my team own Sauconys and rave about them. I’ve tried on my friend’s shoes and can testify that they are exceedingly comfortable. One of the Seniors on my team has had these shoes since her freshman year because they are reliable and pleasant to run in.
  • Triumph 21: Again, I have never owned these shoes before, but the Triumphs are Saucony’s most popular shoes (so they must be good).

Why you should do Long-Distance Running

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In the summer before my freshman year, I started training for cross-country, a sport that focuses on long-distance running. At first, running was extremely difficult (and still is), but I am so thankful for the friends and experiences I have made. If you enjoy working out or want to exercise more, long-distance running is a great hobby to pick up. 

Running is one of the most challenging sports. While only a little technical skill is involved, running is a physical and mental sport. Long-distance running is extremely difficult breathing-wise, but what makes it most challenging are the thoughts of “I can’t do this, This is too hard, I need to stop.” However, if you remain consistent in running, it will become easier.

You may ask yourself, “Why should I run?” (That is a question I still ask myself sometimes). Well, here are some benefits of running:

  • Improves cardiovascular system
  • Strengthens bones
  • Burns Calories
  • Releases endorphins
  • Improves endurance

Besides these benefits, running has helped my mental health and is a stress reliever. When I run, I can take my mind off school and other worries. This is partly due to the released endorphins and because the pain distracts me from thinking about other things.

When starting to run, I’d highly recommend running with a friend or joining a cross-country/track team. Running with others makes it easier because you have people to push you to your best potential. In addition, running is a great bonding experience because all runners can relate to the fact that running is hard. So, when you’re wondering what to do for exercise or are bored, I recommend running in your free time.

Thanks for reading! I’m going to make a post about how to start long-distance running, so stay updated!!