Running 101

Track & Field

Track & Field

Speed. Power. Precision.

Training Tips

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Track & FieldGetting Started in Track and FieldAn introduction to the sport for absolute beginners.March 7, 2026Track & FieldSprint Form 101: Proper Running TechniqueMaster the basics of sprinting posture and mechanics.March 6, 2026Track & FieldYour First Track WorkoutA simple session to introduce you to speed work on the oval.March 5, 2026Track & FieldUnderstanding Track Events and DistancesA breakdown of all track running events from sprints to distance.March 4, 2026Track & FieldHow to Choose Track SpikesA beginner guide to selecting the right racing spikes.March 3, 2026Track & FieldWarm-Up Routine for Track WorkoutsA complete warm-up protocol for track sessions and meets.March 2, 2026Track & FieldHow to Run the 400 MetersPacing and strategy for the toughest sprint event.March 1, 2026Track & Field800m Training for BeginnersHow to prepare for the challenging two-lap race.February 28, 2026Track & Field1500m Beginner’s GuideTraining and racing the metric mile.February 27, 2026

Research

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Track & FieldMental Preparation Strategies in Track CompetitionVisualization and pre-performance routines improve consistency by 23% and reduce performance anxiety in track athletes.March 3, 2026Track & FieldPsychological Pressure Response in Track CompetitionPressure training simulations improve championship performance by 18% through enhanced coping skills and arousal management.March 2, 2026Track & FieldStrength Training Periodization for Track Power EventsBlock periodization with strength-power emphasis improves throwing and jumping performance by 7-11% compared to linear models.March 1, 2026Track & FieldPlyometric Training Adaptations in Jumpers and SprintersProgressive plyometric loading improves vertical jump height by 12% and sprint acceleration by 8% over 12-week period.February 26, 2026Track & FieldWind Effects on Track Sprint and Jump PerformanceTailwind >2.0 m/s improves 100m times by 0.05-0.08 seconds but creates illegal conditions for record purposes.February 25, 2026Track & FieldSleep Quality Impact on Track Performance and RecoverySleep extension to 9+ hours improves sprint times by 0.04 seconds and jump heights by 3% in collegiate track athletes.February 24, 2026

News

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Track & FieldSydney McLaughlin-Levrone Breaks Own 400m Hurdles World RecordSydney McLaughlin-Levrone lowers her world record to 50.37 at the Diamond League Final.March 7, 2026Track & Field2026 World Athletics Championships PreviewA comprehensive preview of the biggest track & field event of the year, featuring the sport's brightest stars.March 4, 2026Track & FieldThe Rise of the 1500m: Why Middle Distance Is BoomingThe 1500m has become one of track's most exciting events, with times dropping rapidly across the board.March 1, 2026

Upcoming events

FAQ

What events are in track and field?

Track events include sprints (100m-400m), middle distance (800m-1500m), long distance (3000m-10000m), hurdles, steeplechase, and relays. Field events include jumps (high, long, triple, pole vault) and throws (shot put, discus, javelin, hammer).

How do I get started in track and field?

Join a local track club or masters program. Many communities have open track nights. Start by running on the track to build fitness, then explore different events to find what suits your body type and interests.

Can adults compete in track and field?

Yes! Masters track and field is thriving, with competitions for ages 30+. USATF (USA Track & Field) organizes masters championships at local, regional, and national levels. All abilities are welcome.

What is interval training?

Interval training alternates between high-intensity efforts and recovery periods. Example: 8x400m at goal pace with 200m jog recovery. It improves speed, VO2 max, and running economy.

How do I improve my mile time?

Run a mix of intervals (400m repeats), tempo runs (sustained effort at threshold pace), and easy mileage for aerobic base. Most improvement comes from consistency over weeks and months, not single workouts.

What is the difference between sprinting and distance training?

Sprinters focus on explosive power, acceleration, and maximum speed with full recovery between reps. Distance runners emphasize aerobic capacity, lactate threshold, and sustained effort with shorter recoveries.

Do I need track spikes?

Spikes provide better traction and energy return on the track. They’re recommended for racing and speed workouts. Sprint spikes, middle distance spikes, and distance spikes have different designs for each event type.

What lane should I run in during workouts?

Lane 1 (inside) is the standard racing lane and usually measured at exactly 400m. Use lanes 1-2 for timed workouts. Move to outer lanes for warm-ups and cool-downs to leave inner lanes open for faster runners.

How does track meet scoring work?

In dual meets, places score points (e.g., 5-3-1 for 1st, 2nd, 3rd). In invitationals, more places may score. Championship meets have qualifying heats followed by finals. Times are recorded to the hundredth of a second.

What is a PR and how do I chase one?

PR stands for Personal Record — your best-ever time for a distance. Chase PRs by peaking fitness for key races, choosing flat/fast courses, racing in good weather, and using proper pacing strategy.

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