Being successful as a college athlete can be complicated…but who doesn't love quick tips to help you be the best you can be? Sometimes, success boils down to the basics. So here are five tips for success in college track and field that all athletes can learn from.

Eat right

Being a track and field athlete has a lot to do with what you do off the track, pit, or field. What you eat or what you don't eat can seriously affect your game and you need to eat well-balanced meals as a high-level athlete. Make sure you are eating enough, but not too much and see your school nutritionist if you do not know what and how much you should be eating. I encourage everyone to have a cheat day or two every now and then, but for the most part, you need to eat healthy if you want to be the best in your sport. 

General nutrition guidelines for the track and field athlete:

You will want to eat small meals every 2-3 hours, stay hydrated, eat lean proteins, and complex carbohydrates. You should always have a post-workout snack within 30 minutes of training, and most importantly, never skip meals.

Related: Why Athletes Need Protein: Muscle Repair and Growth

Work on mental toughness

Mental toughness varies from athlete to athlete. But having the natural or developed psychological edge should give you an edge over your opponents—meaning dealing with your sports demands and other demands such as competition, training, academics and lifestyle. You will want to be more focused, confident, and have total control when under pressure. Oh, and we all know that consistency wins the game, so be consistent. If you have mental toughness, you will have control over your competitors.

Drink water

Most athletes understand that dehydration decreases blood flow to the muscles, which will reduce the amount of oxygen and nutrients being brought to the muscles. When this happens, it will increase the amount of waste products that stick around within the muscles! You don't want that to happen, do you?

Related: Thirsty? Stay Hydrated With these 4 Awesome Water Bottles for Athletes

So how much should you drink? 

• 17 to 20 ounces of water 2 to 3 hours before you start training. 
• 8 ounces of water 20 to 30 minutes before you start training or during your warm-up. 
• 7 to 10 ounces of water every 10 to 20 minutes during training. 
• 8 ounces of water no more than 30 minutes after you exercise.

Stretch!

Get a foam roller and roll out after every one of your practices/workouts. Annoy your teammates like I do and ask them to roll you out! Your athletic trainer is also always an option. Stretching is a must and can prevent injuries that you thought you would never get.

Sleep

Did you know that sleep plays a vital role in your physical health? Sleep is involved in the healing and repair of your heart and blood vessels. And just so you understand, if you do not get proper sleep, it is not healthy. It can lead to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Related: Circadian Rhythm, Sleep Bucket, and 8 Sleep Tips for College Athletes

Whether that is through naps during the day before practice or at night, you need to be well-rested to perform at your best. Besides, if you don't sleep, how are you supposed to have those nightmares of missing the bus to compete at your next meet?

Nightmares aside, college athletes typically need more than most—it's recommended that you get 8-10 hours every night.

So there you have it: five quick tips to help you perform at your best. And with the New Year right around the corner, what better time to get a jump on your resolutions than now?

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* Originally published on December 14, 2022, by TJ Bleichner