Arguably one of the hardest times in your training is the off-season. Those days you have to motivate yourself to workout alone, push past your limits and stay in a routine during the hottest months of the year. It's honestly the worst, but like anything, if you make a system to combat these struggles, your summer training for the track seasons will be much easier to complete.
Depending on the event, each track athlete spends different time in the gym lifting weights. Distance runners have more body weight focused movements, while throwers are focused on high-intensity and heavy olympic lifts. As different as these training programs are, these athletes still experience the same struggles when training in the off-season.
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The gym can be a very intimidating space, but don't let that deter you from getting in there and having a great session. If you want to avoid feeling this way, make sure you go with a mission in mind. Talk to your coach about a training sheet, or their expectations of what you should be hitting. You can even record yourself hitting milestones or trying something new to get your coaches or teammates opinion on it. This can help make you feel like you're back on campus training all together.
Another quick tip to make your gym time enjoyable, have fun! You know that you might enjoy every moment in the gym putting the hard work in, but if you pretend to have fun, listen to pump up music, or go with a workout buddy, the experience can really transform. Start changing your mindset around lifting and you can see a big difference in how you perform.
Drills/practice
Although Track can seem pretty simple on the outside, most event require a lot of technical training. Even running events have their own specific drills that help them achieve faster times. The bad thing about drilling is it's repetitive nature. You're doing the same movement over and over, without a coach to tell you if it's wrong. How are you supposed to go a whole summer perfecting your form if you don't get the drills done?
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Much like the gym time, you want to change your mindset about this practice. If you feel alone, take videos and critique yourself. Guess what your coach would say, and when you send it to them, see if you're right.
Have a goal with each training session. The worst feeling is working on a cue for three weeks and going back on the fourth only to forget what you were focusing on for a month. A great way to keep track is a journal. You can write down what techniques worked for you and which ones didn't. Write down your goal for the practice so even if you feel you're not doing well, you can have some perspective.
The more routine you build into these practices, the bigger success you will see. A little work everyday will grant you the results you work towards. It may seem overwhelming and lonely at times, but remember, all of your teammates are putting the work in with you and it will be worth it when you get back on campus and blow your competition out of the water.
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The dreaded cardio workout (for non-runners, that is!) varies by event in track but the principle is the same as other training sessions. Preparation will always work in your favor if you put in the time for it. Hydrating, eating, and stretching before will help you maintain the intensity you need while preventing any possible injuries.
A huge tip for any athlete running cardio in the summer is to run at a time that is not hot. This might seem self-explanatory, but there are some days where running at noon is the only time that works. We're just here to remind you how much of a variable heat can make in your workouts.
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Lastly for cardio, get hyped up. Running long distances can be drawn-out, especially if you are not used to it. So, to combat the disdain for this important aspect of your training, use some techniques to battle boredom. A great way to do this is to make an upbeat playlist of music that will distract you from any doubts you might feel during the workout.
Resources
Don't forget to reach out! You are a part of a team and a program that should support you in doing well and giving you help when you're training on your own. They should be eager to help you while you navigate the hardships of staying motivated during the off-season. These people are your coaches, teammates, former athletic connections or, if you're really out there, reach out to people on social media for some tips.
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* Originally published on May 19, 2022, by Catherine Light
