2017 Track and field Helpful tips and hints

Stretching

Why is stretching important and how should we do it? Stretching is important because it: Prevents injuries i.e. IT band syndrome, hamstring and quad strains Improves flexibility Before Practice: Dynamic warm up Get body warm and muscles loose and ready to work After Practice Static stretching Hold each stretch for 20 seconds, repeat 3-6 times for each stretch Balanced front and back

Hydration

Why is hydration important? Required for various body processes Lubricates joints Controls body temperature Can help prevent injury/illness Heat related illnesses

What’s the best way to stay hydrated? Drink early and often Drink water all day long Drink about 8 oz every 15 minutes during practice Drink after practice YOU SHOULD BE DRINKING WATER ALL DAY LONG Weigh yourself Every pound lost during practice = 2 cups of water Water vs. sports drinks Water during the day Sports drinks are best during and after practices/meets Don’t drink them too often – they are just sugary drinks!

How can I tell if I’m dehydrated? You can lose 2% of your body weight before you feel thirsty (remember to drink early and often) Dizzy, fatigued, light headed If you feel that way, say something and take a break!! DO NOT GET DEHYDRATED AND PASS OUT. I will have to do paperwork and I will be very mad.

Nutrition

Why is nutrition important for sports? Provides energy Builds muscle Builds strong musculoskeletal system and immune system Prevents injury

Nutrition tips Eat healthy!! Avoid the fast food whenever possible Bring a carb-loaded snack for after school/before practice. Your body will thank you for the extra energy Bring a protein-packed snack to eat immediately after practice/races Eat healthy snacks during the day- at school and at meets Eat a large meal about 2 hours before exercise/competition begins, and stick to small snacks afterwards Don’t try new foods on a race day YOU ARE WHAT YOU EAT

When should I eat? Breakfast Lunch After school snack After practice Healthy High protein Lunch Biggest meal of the day After school snack Healthy carbs After practice Protein immediately after practice At meets All day long!! Big meal about 2 hours before start of meet/event Small snack about 30 minutes before event

Snacks for practice and meets Fruits and veggies Sandwiches Protein bars Milk or juice Smoothies Cheese and crackers

Other important topics

The importance of Sleep and rest Sleep and rest allow your body to repair muscles, store energy, and heal minor injuries It is imperative for high level athletes to get lots of rest! You should get 7-9 hours of sleep each night for optimum performance Time management is key!

The importance of Footwear Running shoes are made to last about 500 miles After that point they should be replaced Spikes will last longer if they are used sparingly Poor/old footwear leads to shin splints, foot pain, ankle pain, knee pain, hip pain, and back pain *** Buy new running shoes every season (at minimum) NOT ALL SHOES ARE CREATED EQUAL - Go to a running store (i.e. Fun and Run) and have your feet and gait analyzed to find the best shoes for your foot type

Bring weather appropriate clothing!! Bring layers!! You can remove layers if you get hot As soon as you are done practicing, and in between events at meets you should be covered up with sweats/long sleeves to keep muscles warm Have a spare pair of shoes Rain gear and wind gear are a must GLOVES!!

Report injuries Report injuries to me early and they will be easier to take care of and keep from getting worse! Learn the difference between SORENESS and PAIN – you should be sore every single day for the rest of the season If you do the things listed earlier you will be able to prevent many injuries! (pole vaulters must have a concussion test before they can practice!)

questions Ask them now Come to the athletic training room anytime Ask older/experienced athletes for advice