How do I train properly to be a sprinter (runnning)?
Question:I've been training for about a month now, doing the same workout MWF. What I do is a warm-up jog, stretch, sprinter-specific warm-ups (bounding/skipping/jump lunges etc), then 2-3 times I run 200m varying intensity from 75%-100%, 3-5 minute rest in between.
My goal is to increase speed, and stronger leg muscles are needed, so my question is how do I work in weight training for legs? I've read some regimens recommend doing weight training the same day as the sprinting workouts, but several hours apart; I wouldn't think it would be a good idea to run MWF and do weight training in the days in between, because this wouldn't be sufficient time to let my muscles rest and rebuild.
Answers:
-then do straching & drills
- 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
[you should the stairs on wed. instead of a running workout]
i am on a track team for my highschool team (long distance, girls i use to do sprinting tho)
for practicing you could do:
1 mile warmup
try doing- 100s 200s 400s 600s 800s 1000s! after a while lower your the amount of time in between each
for weight training you should try to do some lunges hop on a machine & lift weights! there are a lot of places & a lot of different machines you can use for strenghting your legs!
don't put to much pressure on your legs!
good luck & have fun :-)
What is a good, comfortable running shoe?
You need to do the weights after the workout so you can recover before the next workout. If you do weights on your off days then you will not have recovered for the next running day. You need to do something different on the track. Just doing 200x2-3 no matter what the intensity is not going to get you into sprint shape. If your event is the 200 you should be doing 300 down to 150 on different days. You should also pratice starts, coming out of the blocks and going 40-60 accelerating to top speed. Hopefully you are going to move to the next phase of training.Does long distance running help with the 400? and does it help with the 100 also?
Do accelerations. Start at jog to one point pick it up to about a 5:30 mile pace, then go all out. Do that about 5 or 6 times. For weight training do squats, bench, lunges, and pull-ups. Put these into your workout schedule and you'll be ready in no time.Is there such a thing as a sat nav type thingie for runners?
I do this warm up, its called running the curves and sprinting the straights. When you go to the track, you see the two sides that are straight, and the two sides that are curved. When you start on one curve, you run it, and then the second you hit the straight you sprint as fast as you can, and then just run at the curve, then sprint the straight, etc. It works really well. Now, I am even able to do better in distance. I sprint AND do distance.What are good times for the 100m and 200m?
do lots of plyametrics and acclerations. the main part of a sprint is the start. you have to explode out of the blocks(if u use them). make sure to stay on ur toes the whole race. look torwards the finish and when you get there lean aover the finish line. do ladders, like jog a 100, stride a 100, sprint and repeat. drink lots of water and eat lots of bananas. streatch a lot, and make sure u pump your arms during the race. ur arma can take away a second. good luck!More Questions & Answers...