training for track..HELP!

I want to be on the track team in spring but i really need to get in shape! i go on the treadmill already and walk/run but not enough to significantly get better! i need any suggestion to improve my run time...also my long distance running isnt bad but i suck at like all that 400 meter dash crap how can i improve my short distance scores! HELP! any suggestions are welcome..also any help in like diet..like for energy.. and i also want to lose like 30 lbs..

 

I've been on the track team ever since 7th grade. I plan on quittingbecause I"m not really interested in it anymore but thats besides the point....
Well, you have a lot of time to get in shape. I suggest jogging/working out 3-4 times a week. I mean, just start with like even only a half mile if you have to. Eventually I would eventually try to get up to 3 miles without stopping. And also, do some speed workouts, go to the track and do some sprints. If you want to be really fast you need to have a strong core, by core I mean abs. You don't have to have a rock hard 6 pack but at least try to strengthen it by doing different ab excercises. I know it sounds like work, but its well worth it when track season rolls around. Most people don't do shit over the winter so if you work out over the winter you should be good.

 

If you want to lose about 30 pounds, try to work out around five days a week for about an hour and day. Lifting weights can help you, but if you do, make sure to lift weights with a partner. Remember to hydrate yourself often.

 

I was in track all through high school.

I really reccomend running outside instead of on a treadmill if at all possible... you'll get a lot more free range of motion you need.

Try running twice a week for distance, and go as far as you can, and the three times a week alternating between running and sprinting, like run a quarter mile and then sprint 400 yards and then run another quarter mile. Also do your training in three week cycles, do three weeks of a normal cycle, and then take a week and make your training cycle easier. Don't start out doing more then you can do, and slowly increase you distance and running times.

As for diet, try making half your meals be light protein... like baked chicken and fish, like 30% carbs like whole grain breads and rice, and 20% fruits and veggies. Avoid really sugary stuff, it wont help weight loss or long term energy.

Good luck!

 

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Be sure to stretch really good so that your muscles will respond faster and you will be less likely to get hurt. Also, don't overstretch a muscle. I decide that I wasen't getting flexable fast enough so I thought I'll just get a little lower, I can stand the pain. Big problem, pulled my groin and it hurt for about 2 months.

 

im on track but im a thrower so i cant really help you with the running. but as far as a diet, stay away from soda especially before a meet