If it is track and field, I suggest you go to the gym to practice squats, and your waist is also very important.

It is essential to run in the morning every day, so it is recommended to carry heavy loads. How much to bear is up to you.

Practice jumping in place more, and you can bear the weight.

Practice thighs and waist more.

Lose weight, and feel that climbing or cycling classes in the gym are very effective. Dolara's leg ligament, be careful not to rush when practicing, or you will cramp.

Take your time.

I hope it can be adopted, and I wish you success!