How to Prepare for a Track Meet

Co-authored by Francisco Gomez and Sophia Latorre

Last Updated: July 15, 2022 References Approved

It’s important to prepare your body and mind before a track meet. Practice your events in the days leading up to the meet, and ask your coach any questions you have. Be sure to eat healthy and get enough rest. Arrive at the meet on time, and stay calm. Don’t forget to bring sunscreen, water, and snacks to the track meet.

Part 1

Part 1 of 2:

Training for the Meet

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Exercise. You should do cardio as well as lift weights to train for a track meet, regardless of what events you will participate in. This will help you get in shape so you can perform to the best of your abilities.
- Keep your workouts light as you get closer to the meet. You shouldn’t test your limits right before the meet. You can decrease either the intensity, frequency, or duration of your workouts.^{[1]
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2
Practice your events. In the weeks leading up to a meet, you should practice your events regularly. Practice whichever event you will be competing in, such as javelin, shot put, discus, hurdles, or relays.

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3
Familiarize yourself with the equipment. This will help you feel calm and ready when it is time for the meet. Check out the jumping pole if you participate in pole vault, or get familiar with the shot needed for shot put. Practice hand-offs for relays, or get to know the hurdles. If you are a sprinter, practice with your starting blocks the day before.
4
Eat carbs and protein. Both carbohydrates and protein are important sources of energy for your body. Healthy forms of protein include chicken, fish, and tofu. Good sources of carbs include whole grain bread, sweet potatoes, chickpeas, brown rice, bananas, and blueberries.^{[2]
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Avoid soda and sugary drinks. Soda, sugary juices, and even sports drinks aren’t good for you. Choose water instead to keep your body properly hydrated.
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Get enough sleep. It’s important to get plenty of rest before a track meet. Go to bed early to ensure you get adequate rest. Teens should get 9 to 9 ½ hours of sleep each night.^{[3]
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Follow your coach’s instructions. Listen to the advice your coach gives you and ask them any questions you have. They will be happy to help, and it'll be better to get these questions off your chest before you compete.

Part 2

Part 2 of 2:

Getting Ready the Day of the Meet

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Eat a good breakfast.^{[4]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.} Choose a breakfast with protein and carbs, but avoid greasy foods and butter. Be sure to eat at least two hours before you are scheduled to compete in an event so your body has time to digest the food.^{[5]
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- You should also bring a few snacks with you to the meet. Snacks such as honey, peanut butter, apples, cheese, and granola bars are good choices.^{[6]
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2
Stay hydrated. It’s essential that you drink enough water leading up to and during a track meet.^{[7]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.} As a general rule, men should drink 13 cups (about 3 liters) and women should drink 9 cups (a little over 2 liters) of water each day.^{[8]
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- Drink extra water to compensate for fluids lost through sweat when exercising.
- Be sure to bring plenty of water with you to the meet so you can hydrate throughout the day.
3
Relax yourself. Take some time to calm down before the meet starts. Practice yoga, imagine yourself in a happy place, or listen to your favorite music.^{[9]
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Expert Source

Francisco Gomez
Fitness Coach
Expert Interview. 24 October 2019.}
- Give yourself positive encouragement by saying or thinking things like “I am ready,” and “I can do this!”
4
Arrive on time. Being late for the meet will stress you out and could throw off your game. Be sure to leave extra time in the morning in case you run into traffic or have other issues.
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Wear sunscreen. A sunburn is not a good reward for all your hard work. Apply sunscreen with an SPF of 30 or higher every 2-3 hours while outdoors.
- You can also visualize the meet and see yourself competing to the best of your abilities.
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Warm up. Be sure to stretch and warm up about 25-30 minutes before competing in an event. You can do the same warm-ups you do in practice. Just be sure not to over-exert yourself before the meet begins.
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Have an energy gel. You can have an energy gel about 15 minutes before the race. Energy gels have complex sugars, and are more efficient than simple sports drinks.
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Do your best. Put all your passion and training to work the day of the meet. Give each event your all. It doesn’t matter so much if you win or lose if you gave your best effort.^{[10]
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Expert Q&A

Question

How can I condition myself for a track meet?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

To stay lean and fit, be sure you strength-train at least twice per week. At the end of your workouts, try doing sprint exercises to improve your agility.
Question

What can I do to control my breathing?

Community Answer

While running, you should breath in through your nose and out through your mouth; this will help prevent cramps. Your breathing is very important while running -- you need to get oxygen into your body so you don't pass out. Focus on long, steady breaths.
Question

What do I do when I'm nervous about my first ever track meet?

Community Answer

It is perfectly normal to be nervous before your first meet. To help calm your nerves, close your eyes, breath in deeply through your nose and exhale slowly through your mouth. Shake your arms and legs to get the jitters out.