Running. It’s an essential for a majority of the sports at MHS, and obviously, it’s especially important for sports like track and field. Track tests raw strength and determination rather than skill, though it has its techniques that must be refined in order to be a good runner. Many would argue what skill would really be necessary for a good competitive runner in a sport like track or cross country, but there’s certainly more to the sport than what many would think.

 

Before the race even begins, there is a heavy amount of preparation involved. One of the most basic things that a good runner will need is a pair of spikes. In any competitive running scenario, be it a long cross country run or a 100 meter dash, spikes are a necessity to be a good runner. Spikes are more than just sneakers. Spikes are shoes that weigh a fraction of what a normal sneaker would, and have small, removable metal spikes attached to the bottom. Spikes are shaped in a way to mold to your foot, and keep you on the balls of your feet, the “sweet spot” of the foot for running. “Spikes are a must-have, you need them,” says Sawyer Tadano, MHS’s track team captain. “They’re a game changer.”

 

Not only are spikes needed, but stretching is of vital importance to running well. Stretching can drop times significantly, and is also very important for making sure an injury isn’t caused. By stretching, it loosens the muscles that are important for running and energizes you, allowing you to be more focused and ready to run. This is a much better alternative to not stretching before running. Because of the amount of stress that is put on your muscles during a race, without stretching and preparing your muscles before hand, you can pull and tear them, doing severe damage to your legs. Stretching readies your muscles for the wear and tear that running brings with it, and may be uncomfortable initially, but will save you a lot of anguish in the long run.

 

There are other factors that need to be accounted for before running as well, some minor, some major. For a sport like cross country, there’s a vast amount of preparation prior to running that needs to be taken into account. Just to give a few examples, knowing the terrain of the cross country course is extremely important for planning your pace and other factors. If the course has a lot of hills and trenches, it will be helpful in planning your pace, as different terrains can be taxing during a race if you aren’t familiar with it, hills in particular. Running too fast up a hill can make or break your race, though it is more common to break it. “You’re fighting a battle with gravity,” says renowned running coach of Morris Hills, Sean Robinson. “You will always lose the battle with gravity, so don’t fight it. Don’t believe me? Jump off your nearest bridge, see if you win.” Not only that, but knowing the course can help you identify areas that have a lot of pavement or rocks, something that can damage a runner’s spikes as they make the spikes dull and almost ineffective, and in some cases can damage a runner’s foot if their shoes are uneven. In the case of track, knowing the course is almost irrelevant because tracks are universally the same distance. All around, the littlest things can make some of the biggest difference.

 

As for actually running in the race, competitive running definitely involves a lot more thinking and strategy than just “beat everyone else.” There is a technique that is perfected in different races that is important to keep in mind. One of the most important factors in a race is a good start. Regardless of how slow or fast you are, a good start can be helpful for staying ahead and sizing up the speed of your competitors as they near you. Do not confuse this for sacrificing all of your energy at the beginning of the race, as finishing the race is of course the priority. Another long distance strategy is a technique called drafting, which involves keeping the same pace of a runner in front of you to block wind, as well as maintain a good pace. Strong wind is a killer in races that can slow a runner down significantly, and there’s no reason to brave an unnecessary obstacle. Using someone else as your windshield is a very viable solution.

 

As for sprinters, strategy comes second. With sprinting, there’s no one to help you but you. The top priority for a sprinter is to not slow down, and finish strong. The finish is all about who’s ready to give it all, and frankly this can be applied to all running events. It comes down to the core idea of a race, which tests raw strength and determination over skill. “You must be willing to deal with discomfort, it is always worth it,” says Madison Track and Cross Country coach Mark ‘Doc’ Ladolcetta.

 

Overall, this advice is guaranteed to improve a runner’s performance in almost every aspect. There’s an acquired taste to get into running, but it is fair to say the more frequently someone runs, they’ll enjoy the experience a little more each time. Any person can be a runner and enjoy the activity, but only so many that follow these tips can be great ones.