Track and field relies on speed, agility, quickness and balance more than power and strength. The larger your muscles, the more power and speed you can get from them. However, simply building muscles without training them for the demands of the sport will decrease your chances of success.

The 800-meter run -- about 4.6 meters shy of a half-mile -- is one of track and field's middle-distance events. It requires a unique blend of pure speed and endurance.

Increasing your sprinting speed improves your performance, allowing you to finish the race faster. Sprinting faster requires an athlete to have explosive power and good form.

A successful 800-meter race requires a lot more than just the 90 to 120 seconds you see during competition. Training includes long runs, interval workouts, cross training and weight training -- with five to six days of training and double workouts on some days.

Throwing a javelin involves strength, speed and technique. If a thrower is deficient in one of these aspects, she can still be competitive. However, to be an elite javelin thrower, an athlete must be strong and quick, and have tremendous technique and knowledge on how a javelin flies.

Strength training, once synonymous with weightlifting, is now a common aspect of training for sports ranging from football to ice skating. The book "NASM Essentials of Personal Fitness Training"

The javelin throw is one of the few throwing field events in athletics competitions. Unlike the shot put or hammer toss, javelin throwing requires as much flexibility and speed as it does brute strength.

Track and Field athletes must prepare for their competitions way before they reach the starting line. Though competition season typically runs from April to July, athletes must try to stay in shape during the winter months.

Track and field hurdle events have a long history. The two major hurdle races for men appeared in the mid-19th century in England. Around 1830, hurdle races of 100 yards were run over heavy wooden barriers. The distance was extended to 110 meters in 1888.

The javelin throw is the field event where an athlete runs down a narrow runway then tosses a long, spear-like object as far as he can into a marked field area. The layout of the runway, the specs for the javelin and how it's thrown are all governed by the rules and regulations of the sport.

The 100m sprint, the winner of which is declared the fastest man or woman on the track, is the human replication of a drag race. Because this event is about power, technique and speed, becoming a master in these facets in addition to learning proper nutrition and recovery is a must to improve your times.

Hurdling is one of the most demanding events in track and field. Hurdlers must strengthen and work on several different muscles in their training. Strength training for hurdlers generally focuses on exercises for the hip flexors, calves and lower back.