how to become a better track runner?

While I agree that the 400 is a 'dash', the 800 is more in line with distance running and I actually trained with the distance team but competed in the 400, 800 and 3200. If your coach is a good one, he'll work with you on speed training even though you're a distance runner- especially if he is the one placing you in the events. Speed comes with practice as does your endurance. Running isn't an overnight achievement. You have to work hard and follow what the coaches tell you in order to become a better runner.

Lower fat foods are better for running. Higher protein intake (baked, boiled, grilled chicken, tuna) are great for you. Stop drinking soda all together- it dehydrates you and besides, water is much better for your body (even if it's Propel or gatorade) Stay away from empty calories (candy) and fried foods. And while I've hearrd of carb loading the night before a race I think it's more important to eat a healthy dinner (I like baked chicken, boiled vegis and baked potato with fat free sour cream...) I think carb loading is more helpful for marathons and such. Another suggestion, keep your breakfast or whatever meal before your race, little. Running on a full stomach is horrible- it makes you feel sluggish and might make you sick (it always did me!)

Just stick to what the coaches are telling you. Give yourself and your body time to build a good base and learn how to gain speed rather than expecting it overnight. I'm sure if you stay positive and practice hard you will get there! Before next season, you might also want to build your base and endurance by running a few miles every day so you're already in shape before the season begins- nothing better than an extra advantage for yourself!

Good luck!

If you are on a track team your coaches should have a training program to help you run better. The 400 and even the 800 are dashes not distance races. You need to do over distance to build endurance, and under distance to develop speed. If you are working out with the distance runners you can not develop the speed necessary for these races. Try doing some intervals. For the 800 you could do a day of 4-5 repeat 400 at 800 race pace with a recovery time of 2-3 minutes. For the 400, run 4 200 repeats at 400 race pace with 4 minute rests. You will need to do over distance pre-season and some slow long distance off season.

The best thing that you can to be a better runner...is running. If you practice 6 days a week...you're going to get better. Distance running will not only help you in the 800m, but you'll have more wind in the 400m, too. Try the link below for more guidance. As for a runner's diet, drink plenty of water, get plenty of sleep, and try to cut back on soda & eat more fruits (bananas are good). Hope that helps. Have a great season!

- Mike

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