How to increase your sprinting time.

[eax5]

Does any one has any suggestions how to significtely increase your sprinting speed? any tips on how to run, what exercises to do….

 

[check_mate_kid_uk]

err how about by practing, isnt that obvious.

although you could eat right, that would help.

 

[Heizen]

I run track, I could probably help.

Definatly do lots of leg workouts; calf raises, leg presses, squats.

Do lots of running to. For sprinting speed, I wouldn't run over 300M or so each run, but do alot of them. 6-7 usually leaves you dead.

Here are some times to shoot for. When you do workouts, add a little and try to hit under that time each time.

55m: 6.4ish
200m:22
300m:36
400m:52

Doing lots of calf raises and working on the backside of your legs (Back of the quads, glutes ect.) will give you a pretty big 'kick' for that last big of the race.

 

[eax5]

ty alot, yesterday we had a track meat i ran 300m with the time of 44, but that was my first time, and i burned out on my last 80m or something like that. so i asked the coach if i am able to go for 55m

 

[check_mate_kid_uk]

i cycle a lot, and i use this device called power breath, its basicly resistance training for your lungs, it cost me £50 its quite a lot, but if you want to improve your lungs stregnth so you do not get out of breath so easily and get more oxygen to your muscles, then it would be worth getting 1, i reccomend it.

 

[Heizen]

Just train harder. I ran yesterday too, got a time of 39 on a craptastic track without spikes. If it was your first time you need to just train for longer distances relative to a 55. If you got a 44 300m time, then odds are you won't be a great 55m runner.

Lots of leg workouts, running the running workout like they mean something, and eating right will get your fast very quickly. I ran a 44 300 right before summer, and dropped 4 seconds within a month a half; its just all persistance.

 

[Heizen]

Originally posted by check_mate_kid_uk
i cycle a lot, and i use this device called power breath, its basicly resistance training for your lungs, it cost me £50 its quite a lot, but if you want to improve your lungs stregnth so you do not get out of breath so easily and get more oxygen to your muscles, then it would be worth getting 1, i reccomend it.

That would help for aerobic exercises or races, but 55M up until around 500m races are all just anerobic. Its not how much air you take in, its how fast your legs can move.

 

[check_mate_kid_uk]

Originally posted by Heizen
That would help for aerobic exercises or races, but 55M up until around 500m races are all just anerobic. Its not how much air you take in, its how fast your legs can move.

i do not do much running but i have odne track before, and yeah for 55 meters it will not help but why can you not sprint 500 meters at the same speed as, 80 meters, its because you will run out of breath, why else would you go all out for 80 meters but pace yourself for 500 meters.

 

[chim_chim]

Do some short(8-30s) sprints on an incline, whether a treadmill or a steep hill. That will help you get higher knee drive and thus a better stride.

Another thing to try would be to run 350m or so. Then when you have to run 300m, it will seem short in comparison.

 

[check_mate_kid_uk]

just get a bike, its much faster on any distance above 80 meters

 

[Heizen]

Originally posted by check_mate_kid_uk
i do not do much running but i have odne track before, and yeah for 55 meters it will not help but why can you not sprint 500 meters at the same speed as, 80 meters, its because you will run out of breath, why else would you go all out for 80 meters but pace yourself for 500 meters.

Because your muscles will run out of ATP before you reach the finish. More muscle and training for the distance means you will have the ATP to finish the exercise. Do you not understand how resistance training and anerobic exercises work?

In the olympics the 500m IS a sprinting event, as is the 400m and everything below (Although 400 is more popular because 500 is an indoor track event. So most athletes don't train for it) Now, do you think they got to be able to sprint the entire 500 by using a $50 thing that resists your breathing? The reason you pace the 500m is because the majority of people ARN'T olympic runners. You need to pace when you are going to be using the most energy.

You said it yourself, you cycle alot. Now, refresh my memory, but what is cycling mostly? Because I think it is a aerobic exercise meaning that it doesn't apply to short distance anerobic running.

Run track for a few years, train hard for a race, and you will notice something. After conditioning, the running doesn't become "I will burnout before I finish" it is "My muscles arn't moving fast enough" to where you are moving at max speed, but arn't tired and you want to move fast but you physically can't.

 

[check_mate_kid_uk]

Originally posted by Heizen
Because your muscles will run out of ATP before you reach the finish. More muscle and training for the distance means you will have the ATP to finish the exercise. Do you not understand how resistance training and anerobic exercises work?

In the olympics the 500m IS a sprinting event, as is the 400m and everything below (Although 400 is more popular because 500 is an indoor track event. So most athletes don't train for it) Now, do you think they got to be able to sprint the entire 500 by using a $50 thing that resists your breathing? The reason you pace the 500m is because the majority of people ARN'T olympic runners. You need to pace when you are going to be using the most energy.

You said it yourself, you cycle alot. Now, refresh my memory, but what is cycling mostly? Because I think it is a aerobic exercise meaning that it doesn't apply to short distance anerobic running.

Run track for a few years, train hard for a race, and you will notice something. After conditioning, the running doesn't become "I will burnout before I finish" it is "My muscles arn't moving fast enough" to where you are moving at max speed, but arn't tired and you want to move fast but you physically can't.

well arent you just trying to be smart now and not succeding, firstly they do use it, and of course they have other stuff aswell, but that is 1 of the things they use, and i can tell you now, that if you are short of breath from running it, then this thing will help you.

now i no that annerobic respiration is the type with out oxygen used at it creates lactic acid, this happens to me cycling up a long steep hill, but belive it or not when they say annerobic they do not mena it litraly, they just mean its more anerobic then ussual. If it was anerobic 100% the lactic acid build up over 500 meters would kill you if the pain hadent stoped you by the end, which it would have because lactic acid isnt very pleasent, us those of us who actuly do sports know.