I really want to improve my running speed in 100m 200m and 400m what should i do?
i am only 13 and i have an average speed (usually 6 in gym) but it isn't enough when you want to join the track team. I want answers not just Practice i want to know HOW
Answers:
That's pretty much all I have for you. Happy training!
Why do i get unresponive program messages when i shutdown my computer?
Well for the 100 and 200 you can work on how you start. For example if you can get your reaction to the person saying go or the gun going faster it will take off alittle bit of time for you. You can also do jumping excercises like see how many times in a minute you can reach to touch a basketball hoop. The 400 try and work on your form that comes in handy for a race like that. Well good luckPractice is the only thing you can do. By practice I mean run 6 300 meter sprints a day with a 6 minutes walk in between each run. Thats good conditioning for a 100m sprinter, for 200 and 400 meters do more like 8 200s with a 4 minutes walking break one day, and maybe 4 500 meter sprints the next day with the same amount of break time.
well it depends what ur times are
for all of these events u need to have a fast start
tips & techquies
- for a fast start, do 100m`s [5-8]
but start where u would for the 400 [on the curve]
you should be running these 100`s in 14-17sec.
- for the 100, do five 200`s [at the pace of 35-45sec.]
when u finish, walk until the 300 mark
then jog up to the starting line
wait 20-30 seconds [about]
then start again.
- for the 200, do four 300`s [at the pace of 50-60sec.]
when u finish, walk up to the starting line
wait a minute [about]
then start again.
- for the 400, do three 600`s [at the pace of 1:40- 1:55]
when u finish, walk until the 300 mark
then jog up to the starting line
wait a minute & half [about]
then start again.
- too make your legs stronger, run up bleachers
but u have to zig zag.
u shold go through 5 times
then rest for 4 minutes
& do it again
that`s a good workout & tips
hope it helps
Are dynamic stretches bad before sprinting competition?
Well since your only 13 you r running against a group that realize on ther brute speed rather then skill... If u wanna be a good runner you gotta be willing too work hard for it no doubt but you gotta learn how too be efficiant... It only takes a few weeks to bring down your time alot...Too prove I know what Im saying and that I got a good running BG i'll let you know what I do
- 11sec in the 100.
- 24sec in the 200
- 56 in the 400
in the 100 You gotta remember that the start is everything explode hard and for the first little while lean into your strides and pump your arms fast and hard because your legs move at the same speed as your arms. Make sure when you hit your top speed you run tall because the higher your hips are the longer your strides will be. continue pumping your arms as fast as you can and making your strides long. With each stride make sure you fel like your pushing forward with your whole leg from your hips down because the muscles u use to run the most are actually in ur hips and ur butt believe it or not... get your knees up and point everything forward to where you wanna be run straight .. everything straight.. keep your spine in line.
For the 200 since your still only 13... If you cant power through the whole thing... You gotta out smart the other runners. Im gonna tell you how I ran it. Go hard off the start... most ppl tell u not too but do it anyway cuz they dont kno what ther sayin... Once you think you got to your top speed coast and relax... take long powerful strides and watch your breathing once your close to the finish if you got anything left book it... then point everything to the finish and you'll do great... But if you can sprint the entire thing like the 100 then just do that...
I H8 the 400 But I will tell you how too run it the most efficiant way I know how... I improved my time 10seconds all because of form in this race... Go hard off the start like the 200 and coast... off the start is where u win the race in sprints believe me especially if your still 13... now while your coasting relax take big strides and stay tall and straight and DO NOT BREAK FORM. as soon as you do you'll notice you lose alot of energy. now when you hit the last 100m your minds gonna play tricks on you.. you gotta keep it up and dont lose the speed... Look at that finish and tell yourself how bad you want it... because all you'll have left too run with is your heart... and honestly thats what wins the 400m race.. Your heart... just remember all the training you did and tell yourself this is it all the meters and all the training and this is all I got left and Pull forward...
Now thats the Best advice I can give to you.. when You get older you'll find that to be good enough to compete theres alot of other things too worry about but since your only 13... I think that will do 4 now... If you feel like you need more advice I'll tell you more but I really dont think you need more then that...
Oh and make sure the training you do is intence...
the training and preperation Is the most important thing by far.
NOTE: dont forget to work on being flexable strechin is important. Look at me.. Im only running 11 cuz I got a messed up back because Im so unflexable...
For Training Try
Lunges, Burpeez, Accelerations and run up and run down a big hill 10x... If you do that everyday you'll be in extreme pain but you will become Alot faster...
Burpees - Just go into a pushup position do a pushup jump up on your feet then jump up and reach as high as you can then as soon as you land jump back into the pushup position and do it again... do it as many times as you can for a minute...
Accelerations: start off running slow watch your form and slowly get faster untill you hit your top speed... It should only take about 60m. do it like 3x
If u want more training things too do or more running tipz just ask... Or if u need too know the science of why this stuff works then just ask me why... but I g2g l8r
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