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TG’s Bi-Weekly Tips


TG’s Bi-Weekly 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.


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

Name *
We'd like to give you credit when we post to the public.
(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.