How can i increase my running speed for the 400m and 4x4m run?
Answers:
Please give me some tips as how to crack a 5 KM running competition?
Weight training will help.Doing pyramid sets on the track will help (i.e.
run 100 m
jog 100 m
run 200 m
jog 200 m
up to 600 m and back down)
I used to do that work out back in the day and it helped.
Generally to build speed you need to do repetitions at higher than normal intensity. Another good workout keeps the repetitions short (after a warm-up of course) and would go something like
50m x 2
100m x 2
150m x 2
200m x 2
then back down
Hills work great for building leg strength instead of or combined with weights. Pick a hill that's not too steep and about 200 m long (something that will take you less than a minute to run up). Walk back down for recovery. Work up to 6x repetitions.
Here is a good link I found with workouts for a 400m runner or sprinter:
http://www.rippednaturally.com/track_spr...
Speed drills and somewhat a base of endurance.
I have flat feet, what can i do?
butt kickers, high knees, practicing on hand offs and on the blocks, just sprint.. endurance.. and drills.. using bungie cord drills, ladder drills, lunges.. etc.Have you ever been able to walk in your cross country race at school and still win?
Make sure you have the best pair of running shoes for your needs, do a lot of extra stretching when you warm up, and run long distances every day in practice. Also, if its possible, use a faster runner to pace your speed. Try eating a small piece of fruit a few minutes before you run.You must run intervals to develop stress endurance. The 400 is a sprint. It takes the ability to sprint while adapting to a large amount of lactic acid. You must do repeat 200 meters, 300 meters, and sometimes 400 meters or longer. Surely your coach has you doing repeats of these distances. If not you can do 4x200 meters at 90% with 2 minute rest; 4x300 meters at 85% with 3 minute rest; 3x400 meters with 4 minute rest. Also 10x150 walk back for rest. You can do combinations of these workouts. Practice your form, relax when you run fast, so you are not tight and get tired. When you start get up to top speed and float the straight. It takes practice to be able to maintain this speed without straining and tiring out.
Youve got to get in the gym. Do some squats. 3 sets of 5-8 reps until failure. Its just a myth that extra muscle will slow you down. You should also run two to three miles a day to work up your endurance and do some sprints. keep your diet clean too.
do this: 3x300m 90% speed and warm down good
or 2x300m 90% speed and do a 600m all out; the last of everything you run should be all out
have enough rest in between each run to run the others fast
remember the 400m is a sprint
During the race get out hard for the first 5-7sec or so, that wont hurt you cause its to early in the race
Good luck- that work out will not fell you trust me
those are the same races i run. my coach has me training with distance runners twice a week and sprinters three times a week. running with ankle weights and weight vests helps increase the strength of your fast twitch muscles which make you run faster.
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