Strength training for track

In the track and cross country world, strength training is used to help advance the specific training you are doing outside the weight room and can be viewed as a great way to compliment your sprinting and distance running workouts.

At Track Star USA our staff understands you want D1 college level strength training results and that there may be some confusion about what kind of strength training you need to do. Strength training specifically for track athletes will not only enhance your muscular strength, but can also lead to improvements in your performance for both sprinters and for distance runners.  If the strength training is done right, it will give you the advantage you are looking for as you strive to reach your track and field and cross country performance goals.


Physiological changes from a track or cross country strength training program

  • Moderate to high increases in muscle mass
  • Improved coordination
  • Increased motor unit production during muscle contractions
  • Increased strength of ligaments, tendons, and bones
  • Increased size of fast-twitch muscle fibers (sprinters)
  • Increased size of slow-twitch muscle fibers (distance runners)
  • Increased blood supply to muscles (can aide in recovery)
  • Improved biochemical improvements
  • Improved Low-density lipoprotein  levels

 Physiological benefits from a track or cross country strength training program

  • Increased muscular strength
  • Tone looking tone muscles
  • Healthy looking body
  • Improved body composition
  • Increases in resistance to muscle fatigue
  • Reduced risk of injury to strengthened tissues
  • Reduced risk of heart disease
  • Increased muscular strength and power
  • Increased muscular endurance
  • Higher metabolism rate
  • Increased oxygen delivery