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TG’s Tips


TG’s Tips for everyday cross country and track and field athletes, coaches, and/or fans written by athletes and/or coaches, past and present.

If you would like to contribute please use the attached form.


Summer Break Tips for the High School Athlete - 06.13.2019

By: The Bowerman Babes

  1. Meet up with friends - it can be hard to stay motivated throughout the summer. Plan a run with friends to hold yourself accountable and for some good company. You can even end your run somewhere fun to get a treat after like an ice cream shop!

  2. Don’t be afraid to change things up - As important as it can be to get your run in, getting out the door and just being active, whatever that is, can be just as beneficial and a good way to keep having fun.

  3. Learn how to cook! - Cooking is a great skill to have, an important part of being an athlete, and can be really fun. Your body needs good fuel to keep doing what you’re asking of it without breaking down. Do yourself a favor and learn how to make great tasting healthy meals!

  4. Recover - Recovering is just as important as actual training. Take a little bit of extra time to stretch and foam roll or even take advantage of the summer and ice bath outside!

  5. Learn more about the sport - There’s a lot of awesome track meets to watch in the summer (and even an awesome USA Championship meet in Iowa this year!) and can help you find inspiration and motivation in your own training.

Tips for BIG Meet Preparation - 05.17.2019

By: Brittany Brown, University of Iowa


    No need to overthink it, its muscle memory at this point and you just have to tap into it, but it’s there. I like to repeat to myself that whatever I need for this race is already in me all I have to do is tap into.


    Small portioned snacks that are high in carbohydrates and protein in between races are key for success. Yogurts, turkey, peanut butter, beef jerky, trail mix - all of these are good choices. Never forget fruit as well. Most fruits are high in antioxidants which are good for recovery and for optimal performance for your next race.

  3. HAVE FUN!

    You probably hear this a lot, but it is true. A relaxed runner is a fast runner. Go out there and enjoy the moment. Enjoy the time with your teammates coaches and family it’ll go by fast so make sure you’re having fun with it.

Tips for the Iowa HS State Track & Field Meet - 05.15.2019

By: Ashley Carreon, Tipton High School/University of Nebraska-Lincoln

  1. Do the little things.

    Fuel properly, hydrate well, get adequate sleep, and manage stress levels by accomplishing all necessary tasks prior to the event. Doing so can give you that extra boost to achieve a personal best.

  2. Run for something greater than yourself.

    Why do you compete? Find what motivates you and go from there. Do you run for your teammates? School? Community? Or do you run to represent the great state of Iowa? Channel what drives you the moment you step foot on that track or field.

  3. Have fun!

    Recollecting on my many trips around the Blue Oval, I can honestly say that these were some of the best memories of my life. Although this time will fly by way too quickly, take a few moments to breathe and soak in this amazing experience. This is where memories are made!

5 Tips for Meet Day Fueling - 05.06.2019

By: Ellen Davis, Hy-Vee

  1. Eat breakfast. Nerves may get the best of your appetite later in the day, so ensure you have some fuel in the tank by eating breakfast. Oatmeal, eggs + toast + fruit, or Greek yogurt parfait are all good meet day breakfast choices.

  2. Pack a lunch. Even if you choose to eat school provided lunch, you will still need some additional fueling choices on the bus and during the meet. Deli sandwiches + fruit + Greek yogurt + pretzels is one menu idea.

  3. Plan to eat something on the bus on the way to the meet. Choices will vary depending on your event schedule. Grapes, applesauce, a few pretzels or 1/2 of a peanut butter sandwich might work for you.

  4. If you are competing at the beginning of the meet and then again at the end of the meet, you should plan to have a ‘mini meal’ between events.

  5. Post meet recovery nutrition is critical to reducing risk of illness and injury during the season. Chocolate milk + banana would be a good recovery fuel choice after your last event, then eat dinner when you get home.

Trust the Process - 04.22.2019

By: Eric Werskey, University of Iowa

  1. Track and Field is a hard sport. There will be ups and downs every day, but trusting your plan will get you through your rough patches.

  2. Have a short memory. You’re only as good as your last competition and always have to be ready to compete!

  3. Always have an open mind and ask questions to understand your process. Coaches have several ways of coaching, but it needs to be communicated effectively to you.

  4. If you feel stuck - remember what sets you apart from your competition. CONFIDENCE is key!

  5. Trust your abilities, buy into your coach’s plan, and HAVE FUN with the process!

Making Memories - 04.22.2019

By: Peggy McGuire, Iowa City West

  1. Keep your newspaper clippings! In the world of internet, there’s something special about seeing your picture and name in the newspaper.

  2. Write your results on the back of your bibs, then you’ll have them right there to reminisce about.

  3. There’s nothing like high school sports. Get involved, give 100% effort!

  4. Be a leader, do the right things, enjoy your success, and say ‘thank you’ … a lot.

  5. Get into coaching. Those are some of the greatest memories you’ll have.

5 Tips to be a Good High School Thrower - 04.08.2019

By: A.G. Kruger III, University of South Dakota

  1. Drill, drill, drill, and drill some more.

  2. When the coach says turn to the right, turn the right foot in the middle.

  3. Be an athlete. Weight room is great, but you have to be able to move across the ring.

  4. If you watch film, watch it with your coach to be able to work together to find “your throw.”

  5. Have fun doing it. If you’re not having fun doing it, don’t do it!

5 Performance Nutrition Tips - 03.25.2019

By: Ellen Davis, Hy-Vee

  1. Eat breakfast. Every day. But especially on meet day. Oatmeal is usually a great option.

  2. Drink water. Every day. Carry a water bottle at school and to meets. Dehydration is no friend to your optimal performance.

  3. Fuel consistently throughout a meet, especially if you are competing multiple times. Applesauce, pretzels, bananas = all good options.

  4. Carbohydrates are like friends. You need them, and should choose them wisely. The best types will make you look really good, the crappy types will make you feel really bad.

  5. There is no magic pill, powder, or potion to take the place of a solid fueling plan. Consistent fueling requires the same commitment as consistent training.  

5 Tips for the Nervous Runner - 03.11.2019

By: Shelby Houlihan, Bowerman Track Club

  1. Have fun. After all, it’s just running. We typically do things better when we are happy and excited about doing them instead of being miserable and full of dread. Do small things beforehand to put yourself in a good mood.

  2. Put your game face on. You are good enough. You are strong enough. You got this. Have some confidence in yourself. You will need it.

  3. Your body can do more than your mind thinks it can. Your mind controls your body. If you can keep control of your mind, you can keep control of your body. No panicking. No self-doubt. Positive and confident thoughts only.

  4. Breathe deep. The starting line is where nerves are typically highest. While you’re standing around waiting for the official to get the race started, take a moment to close your eyes and focus on nothing else except for taking a few deep breaths.

  5. You might not meet your goal - and that is ok. The “process” is full of great races, terrible races, and everything in between. Whatever happens, this is your process and it’s never perfect.

5 Tips for Track & Field Athletes - 02.25.2019

By: Joe Graf, Iowa City, City High

  1. Give nothing but your best

  2. Be a multi-sport athlete. It’s OK to be well rounded, each sport will help with the others

  3. Don’t label yourself as just a “sprinter.” You will most likely be running a 400 or 800 soon. Who knows, you may become the team’s best 400 hurdler!

  4. Don’t forget about the throwers!

  5. Run fast, turn left

5 Tips for Speed Development - 02.11.2019

By: Todd Lane, Louisiana State University

  1. Speed can and should be trained from day one of the training year.

  2. Speed in its truest form, is 100% effort for up to 5-7 seconds. Anything beyond that is something else

  3. Everybody in every event can and needs to train speed in some form. Sprinters, throwers, distance runners, jumpers. It enhances aspects of training for all event groups.

  4. Speed is very technical. Technical work requires astute and constant coaching.

  5. Speed is trained under non-fatigued conditions. Speed, when performed, comes first in training sessions. Speed is sequenced in the week to be performed under non-fatigued conditions.

5 Tips for the XC Fan - 02.04.2019

By: Jon M. Jay, Columbus Community HS

  1. Eat a light lunch - you’re going to do a fair amount of running

  2. May not hurt to stretch with the team - you’re going to do a fair amount of running

  3. The fastest way between 2 points is a straight line

  4. The finish line offers a great vantage point … if you’re not going to do a fair amount of running

  5. Regardless of the time of year, ALWAYS have your winter gear at the ready

TG’s Bi-Weekly Tips Form

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(i.e. 5 tips for pre-meet eating, 5 tips for being a supportive fan, 5 tips for running alone, etc...) This is meant to be fun, but also insightful for athletes, coaches, and fans alike.