Track And Field Training For Beginners

Track and field events have been around for millennia. There are many competitions found in both track and field events. For the beginner, training is a vital part to ensuring that the body is ready for an upcoming competition. Since this kind of sport involves different disciplines, the beginner will have to decide on which discipline to train and master. For example, if you want to train for sprints, the training will involve more of strength and endurance training. For the long distance runner, emphasis will be placed on cardiovascular and endurance training.

This however doesn’t mean that there aren’t common forms of training that span across all disciplines. For the beginner track and field athlete, here are the basic training regimes.

Warm up

Every discipline in track and field discipline requires some warm up. This keeps the blood flowing and readies the muscles for the following stages of training. Warm up can involve a short distance jog, skipping rope and, light weight training. The warm up also involves stretching muscles for flexibility. The warm up training helps to reduce chances of injury during training and during competitions.

Skill training

Skill training for beginner track and field athletes involves mastery of the discipline chosen. For example, if you are a hurdles runner, learning how to maneuver the hurdles and water jump is an integral part of the training session. Skill training is what usually differentiates among track and field athletes. In short, its more or less a specialty training form.

Strength training

Strength training focuses on improving the musculoskeletal structure. Your muscles and bones must be fit enough for competitive events. Strength training usually involves weight training and its helps to build muscle. Different forms of strength training are geared towards developing certain parts of the body. For example, a sprinter will generally focus on developing their lower body for maximum strength and movement during sprints. Strength training is closely associated with skill training.


Although nutrition cannot be considered a form of training, its worth mentioning as part of the training schedule for beginner track and field athletes. The main reason for this is that a healthy body plays a key role in how you perform during competitions. Also, it’s usually recommended that you have a body that’s 100% healthy and about 80% fit rather than the contrary. Eating healthy and maintaining good health will definitely help you improve on your training and performance.

Psychological training

Being of the right mindset will enable you concentrate not only during training sessions but also during competitions. Mental training usually involves relaxing the mind during workouts and competitions. It helps the athlete focus on the goal and not panic.

As a beginner track and field athlete, training forms the foundation to achieving the set goals. Creating a training schedule and sticking to it is the key to ensuring that you keep the body fit and prepared for upcoming competitions. Training also helps you avoid injuries during competitions. However, working alongside a qualified track and field coach is recommended. The coach will mentor you on what to do and increase your chances of having the right training for your chosen discipline.


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