Help running track events back to back!

I’ve refreshed for an hour. Please help... someone? Sit down or walk or jog between events?

Walk, stay loose.

Then 1/2 normal event prep.

The second 400 is gonna be a doozy.

Alan

The ability to run multiple events well is based on your strength. If you have some endurance you’ll be better off than the other people in multiple events,. If not, nothing you can do now. Stay loose, get heart rate as low as possible before you start warming up again. I like to elevate my legs but I’m not sure if they actually does anything.

Thanks, Alan. I’ll walk. I run the 400 in 1:05. I have endurance from XC, but yeah my split 400 time last meet was 7 secs slower :(

Ok... I’m getting that I shouldn’t sit down and at least stay loose. Thanks a lot for the advice. I do have endurance, just nervous like every night before a meet.

As above said, just stay loose by walking and maybe a little dynamic stretching... treat it like a hard workout but make sure your first effort is all you can give for that race. The second (4x400) will be whatever you have to give. We've all done less then ideal track meets, I remember a few times where I'd be puking after a 3k or 1500 and within 20 minutes be getting ready to do a 4x400, without irony those were great times!

SleepyGRun wrote:

As above said, just stay loose by walking and maybe a little dynamic stretching... treat it like a hard workout but make sure your first effort is all you can give for that race. The second (4x400) will be whatever you have to give. We've all done less then ideal track meets, I remember a few times where I'd be puking after a 3k or 1500 and within 20 minutes be getting ready to do a 4x400, without irony those were great times!

Give it all I have in the 4x200 or 400? I honestly thought about giving less than I have in the 4x200 so I have more in me for the 400 but don’t want to let my team down.

If you run anchor on the 4x200, then run what you need to win. Regardless of which leg, I think the 4x200 should be a great tune-up for the open 400m. You should be able to bounce back for the open 400m. Between open and 4x400m, others have given good advice. I would try to jog a very easy lap (or 2-3 minutes) as soon as the open 400 race is over. Then go back and regroup. You won't need to "warmup" again unless the schedule stretches out longer than expected. Drills/dynamics/flexibility - pick and choose the ones that work best for you or to target whatever feels tight. Running fast when you're tired is about focus and desire. Make it a goal to run hard through that last 200 when your legs are really heavy. Be ready for it. Be ready to fight though it. Be ready to overcome it.

runTimberRun wrote:

SleepyGRun wrote:

As above said, just stay loose by walking and maybe a little dynamic stretching... treat it like a hard workout but make sure your first effort is all you can give for that race. The second (4x400) will be whatever you have to give. We've all done less then ideal track meets, I remember a few times where I'd be puking after a 3k or 1500 and within 20 minutes be getting ready to do a 4x400, without irony those were great times!

Give it all I have in the 4x200 or 400? I honestly thought about giving less than I have in the 4x200 so I have more in me for the 400 but don’t want to let my team down.

Thanks so much for the advice I feel a lot better!

I would error on the side of not doing much between events. The focus should be on recovery. Take in a small amount of sugar (diluted Gatorade or diluted juice). Stay warm, by putting your windpants on. Condense your prerace "warmup" to just what you need to get ready, couple starts, strides, whatever, but hardly anything. Your are already warm.

runTimberRun wrote:

Hi,

I’m a 13 almost 14 year old girl and I have a track meet tomorrow. Meets are small (3 teams) because of Covid. Boys do field events while girls run first, and meet lasts 2 hours. So the first hour all girls running events get finished (2 heats per event) According to the schedule of events, I have:

4x200

Then probably only 10 mins before

Open 400m

Then maybe 15 mins before

4x400

I’m most worried about my 400 and 400 split times. What should I do with 10-15 min rest time? Sit? Walk around? I do have jelly belly sport beans... help! I’m sorry if I’m in wrong discussion

I had the same issue my sophomore year of hs. I had a 1600 where I had to beat a teammate to run the 1600m at region. Then one event then a 3200 where I was attempting to also run that event at region. It was a tri meet so had about 10 min before I was back on the track. I went 4:42&10:17 (splits were 5:01/5:16 for 2nd place)

In my experience I just focused on the first race and the 2nd one took care of itself. I was trying to break 10 that day too. Haha.

ALSO STRETCH A BIT IN BETWEEN EVENTS I've never sprinted like that but I could imagine it would help a little