How to do Athletics

How to Get Started in Athletics

Athletics is the foundation of many sports, combining various disciplines like running, jumping, and throwing. Here's a guide to help you kick-start your journey in athletics.

1. Choose Your Discipline

Running
There are various forms of running:

Sprints
Short and fast races (e.g., 100m, 200m).

Middle Distance
Requires both speed and endurance (e.g., 800m, 1500m).

Long Distance
Focuses on stamina (e.g., 5000m, 10,000m).

Hurdles
Combines speed and agility, involves jumping over barriers.

Jumping This includes:
Long Jump
Leaping as far as possible in a single jump

High Jump
Clearing a bar set at various heights.

Triple Jump
A hop, step, and jump sequence to cover the maximum distance.

Pole Vault
Using a pole to vault over a high bar.

Throwing
Requires strength and technique in:

Shot Put
Throwing a heavy spherical object as far as possible.

Discus
Throwing a heavy disc as far as possible.

Javelin
Throwing a spear-like object as far as possible.

Hammer Throw
Throwing a heavy weight attached to a handle object as far as possible.

2. Get the Right Gear

Clothing
Opt for breathable, moisture-wicking fabrics

Footwear
Ensure you have the right shoes for your chosen discipline. Running shoes differ from spikes used in some track events.

Accessories
Items like a stopwatch, resistance bands, and water bottles can be valuable additions.

3. Warm-Up and Cool Down

Warm-Up:
- Light jog or dynamic stretches to increase your heart rate

- Focus on flexibility exercises targeting the specific muscles used in your discipline.

Cool Down
- Slow jogging or walking to gradually reduce your heart rate
- Static stretches to aid in recovery and prevent injury.

4. Develop a Training Plan

Beginners should focus on

Foundation
Building a base with light workouts and gradually increasing intensity.

Technique
Learning the proper form for your event to prevent injuries and enhance performance.

Endurance
Strengthening your cardiovascular system through consistent training.

Strength Training
Incorporating exercises like squats and lunges to build muscle and enhance performance.


Sample Weekly Plan for a Beginner Runner

Monday
Light jogging for 20-30 minutes.

Tuesday
Rest or light strength training.

Wednesday
Interval training (short, intense bursts of running).

Thursday
Rest.

Friday
Steady run for 20-30 minutes.

Saturday
Hill sprints or tempo run.

Sunday
Rest or active recovery (light activity like walking or stretching).

5. Nutrition and Hydration

Balanced Diet
Focus on lean proteins, complex carbohydrates, and healthy fats

Hydration
Drink sufficient water before, during, and after workouts.

Pre-Workout Meals
Small, easily digestible carbs (e.g., a banana) an hour before training.

Post-Workout Meals
Proteins and carbs within an hour after training to aid recovery and muscle repair.

6. Rest and Recovery

Importance of Rest
Your body needs time to repair muscles and replenish energy.

Sleep
Aim for 7-9 hours per night.

Stretching
Incorporate stretching and foam rolling into your routine to maintain flexibility and prevent soreness.

7. Mental Preparation

Goal Setting
Set realistic and achievable goals to keep you motivated.

Visualization
Picture yourself succeeding in your events.

Focus
Maintain a positive mindset to overcome challenges and stay committed.

8. Join a Club or Group

Community
Being part of a group can provide support and motivation.

Coaching
Access to experienced coaches can greatly improve your technique and performance.

Meetups
Participate in training sessions and local competitions to gauge your progress.

9. Continual Learning and Improvement

Ask for Feedback
Regularly seek feedback to correct your form and improve performance.

Stay Updated
Keep abreast of the latest training techniques and sport science research.

Review
Regularly review and adjust your training plan based on your progress and goals.


Conclusion
Starting in athletics can be immensely rewarding, providing both physical and mental benefits. By selecting the right discipline, preparing properly, and maintaining a balanced approach, you can make significant strides in your athletic journey. Remember, consistency and perseverance are key. Enjoy the process and celebrate your achievements along the way!