If an athlete decides to be part of the Edmond North Track & Field Program, then they are making the decision to take seriously all components of their training. All components are important to the development of your athletic potential.

 

Effort. Track & Field requires athletes to push themselves. Successful athletes learn how to tolerate extreme discomfort, which does two things: (1) it makes the athlete stronger and (2) builds mental toughness important to competition. Andy Till, an elite distance coach, was once asked at what point running got easy. He responded with this truth, “Running never really gets easy. If it does, then you are doing it wrong.” He was referring to the idea that a runner should always be pushing him or herself to get better regardless of their ability or experience. Workouts are designed to raise maximum athletic potential, but that will only happen if the athlete pushes the boundaries of what his or her body is capable (within the structure of the workout).

 

Strength-Training Requirement. All athletes are required to participate in a strength-training program during the season. The purpose of this training is two-fold: (1) to build strength integral to athletic performance and (2) to prevent injury. All athletes, including distance runners, benefit from strength training designed for the specific demands of their events. The less obvious benefit of strength training is that it is one of the best things an athlete can do to help prevent injury when done correctly.

Follow the program given to you by coaches as exactly as possible and do not do extra weight training outside of track practice without first getting approval from coaches. Overtraining can be detrimental to athletic performance and lead to overuse injuries.

 

Flexibility. Gaining and maintaining flexibility is an underappreciated component of athletic training. Long muscles with full range of motion are necessary to maximizing athletic potential. Dynamic stretching at the beginning of practice and static stretching to end practice should be given your full attention. Flexibility also helps prevent injury.

 

Nutrition. How you take care of your body outside of practice is nearly as important as how you train. If you are not fueling your body adequately with nutrients, then your body will fail prematurely during exercise. It will also take you longer to recover from workouts, reducing the effectiveness of your training.

 

An athlete needs to eat balanced meals. Eat protein from fish, meat, poultry, eggs, and milk products. Athletes need 50% more protein than non-athletes. There is no need to spend money on expensive protein powders or supplements. The best protein comes from animals. Eat a variety of fruits and vegetables daily, which contain the vitamins and minerals necessary to effectively convert food to energy and muscle. Seeds, such as nuts, whole gains, and beans are also great for nutrients and energy. Good carbs from fruit and gains are necessary for sustained energy.

 

Water is essential. A very small amount of dehydration can decrease performance by 25% or more as well as slowing down recovery and muscle building. Drink water throughout the day when thirsty and after practice to replenish fluids lost during exercise. Juices and sports drinks are okay in moderation, but stay away from drinks packed with fructose and caffeine.

Limit the unhealthy stuff. Greasy and fatty foods are terrible for training. It is important to eat some healthy fats, like those in dairy and nuts, but only in moderation. Foods and drinks that contain fructose or high fructose corn syrup can be very detrimental to how a body functions and should be cut out almost entirely. Do not make training harder by eating a poor diet.

 

Rest. A body in training needs appropriate rest for it to recover and rebuild. There are three types of rest that we need to pay attention to: (1) sleep, (2) recuperation between workouts, and (3) recovery time between reps during a workout. If you commit to getting as close as you can to eight hours of sleep every night, you will notice increased performance after a week or two. A body can function on much less sleep and feel normal, but performance is compromised. The coaching staff manages rest time between and during workouts. That is why some workouts might seem “easier” than others—each workout is designed to work a different specific system (speed, endurance, lactic acid tolerance, etc.), which allows each system time to recover and rebuild.