How Do I Get Fast?
I'm already fast, I ran the 200, 100, and 4 by 1 in my track team this Fall. I wanna get faster and get ready for next season, any tips?
Answers:
when i was runing i was training for the 800 but sounds like your a sprinter. i'l go through an easy session:
1. first you strech for at least 15-20 if you don't you'l hurt your self.
2. do a warm up walk-jog ie: 800m, first lap you jog (as slow as you like) second lap you walk, therd lap jog and so on.
3. there are a number of exersises such as:
exersise A.
on the 100m track you set out 9 cones 10m apart, one at the 10m one at the 20m one at the 30m and so on.
sprint to the 10m cone, then jog backwards to the start then sprint to the 20m cone jog back to the start, sprint to the 30m cone and so on. Do this 3-4 times.
exersise B.
if you can find a rope lader it would help. fist set the lader out on the ground, sprint over the lader bringing your knees up to your waist and keeping your arms in a 90deree angle.
next exersise you can also do with the lader is this: left foot inside the lader, right foot out side the lader, left foot outside the lader (next bit of lader) right foot in. and so on you can do about 10 of these.
after these two warm up exersise you can get into the real stuff.
what your going to do is semi sprint the 200m over and over agian until you puke. getting someone to keep the time,you sprint 200 in about 30second (fairly easy) but you have you do it in 30 second everytime. as soon as you get to the finish line every time walk back without rest and do it agian. do this 5 times have a 5minute breather then another 5.
bye now you'l be pretty tryed, have a 20minute break and stretch every now and then.
when you've finished your brake 400m warm up jog, then practice your times, if you run the 100m or 200m or 400, say you are a 100m runner you do about 5 100m sprints as fast as you can with a worth 2-3m break inbetween. keep your best times, as next sesion you'l want to beat your best time.
this is your first session over... haha not yet. after a good sesion you MUST warm down (800m walk-jog) and 15minute strech..
anyway good luck with it..
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Maybe ankle weightsI was on my track team too, and although i wasn't a runner, the running workouts we did were really tough; but in the end i ran so much faster. so try running a lot daily. start out with a mile and keep progressing from there. do sprints and long distance both, not just one. hope that helped =]
well, i think you should run a couple of miles every single day... and when you are running the miles...start slowly and the speed up.
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You are a sprinter! You don't need long distance work...During the off-season I'd work on getting stronger. Get your squat and deadlift up and your times will drop too. Try natural glute ham raises to strengthen your hamstrings (look this exercise up online). This exercise has great transfer to top speed sprinting and jumping. These are very hard, but you get better at doing them quickly, so keep trying. Make sure you do a few short sprints on days you don't lift to make sure your strength transfers and you don't get slower. As long as you are doing this, don't worry about getting too "bulky" or "slow" from too much weight room work.
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Run every day for about a year. If you have anything that gets you motivated to run faster (sprint) use that. Make sure you run every day and don't break the pattern. I tried this by running twice around my neighbourhood every day with my dog until one day me and him were neck and neck in our race. Just try it.Is there a way to develop your fast-twitch muscle fibers, if so how?
Wind sprints are superb for getting fast. My favorite sprint exercise is done on a football field. It is an advanced workout, so you should have a good base of fitness before trying. Run 10 100 yard sprints. Between sprints, jog or walk back to the start. Do the same thing with 8 80 yard sprints, 6 60 yard sprints, 4 40 yard sprints, 2 20 yard sprints. I used when I was training for a 1.5 mile run.Questions about pole vaulting..?
Pyramids. Start with a 50s, two 100s, three 150s, three 200s, two 300s, and one 400, then work back down. Walk back to the start, and if necessary, rest for a second or two. If you're up to it, you can do it twice.About once a week, run intervals. If you're outside, sprint 100, jog 100, sprint 100, jog or walk 100. Do this for about two miles.
You'll also want to work on leg strength, so go to the weight room for that.
Make sure not to overload your body, take a day off each week. And don't start off with a brutal workout the next day. The day after you rest should be a little easier so your body can ease into the physical stress easier.
That's all I have. Good luck.
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