I was a decent sprinter , 11.5 for 100m metres. I had a hamstring injury playing rugby last year and now have fully recovered from that injury but have lost a lot of my pace. What training can i do to get my speed back. Both indoor gym work and outdoor training would be appreciated.
2006-09-03 20:34:53 · 8 answers · asked by welsh_darkhorse 3 in Health ➔ Men's Health
Many say, and they call themselves experts, that you are born with a particular ratio of fast twitch to slow twitch muscles and that is set for life. All I know is what experience tells me. The more you sprint, the faster you can sprint. However, the more you sprint, the more you have to be aware of injury potential. My recommendation is to run fartleks. I think five miles is perfect. In those five miles, make them scenic of course, you change the pace drastically. For example: Start off jogging a half mile or so to loosen up. Use landmarks, like a tree or pole or something. Then take off in a fast pace for a 1500m all out. At the end of the run slow down to a very slow barely moving jog. Let your arms dangle down by your sides. You will be tired. This is recovery time. When your breathing is calmed down a bit, take off again. Go all out for a 800m burst all out. Then repeat the rest period with that slow, slow jog. Then take off for another fast 800m dash. Rest. Then start mixing 400 and 100 and 50 meter dashes. Then wind on down. You can mix the distances according to your whim. Fartleking is a superior form of training that gives you that anaerobic training so necessary for sport and develops your fast and slow twitch muscles. The five miles will go by fast and will give you a much better workout than just a same paced five mile run. It is a superior workout, but it requires a disciplined mind. The mind controls the body; not the body controls the mind. If you go all out in each segment of that fartlek as if there were no further segments, then you are doing it right. This is one tough workout. However, if you are fiercely competitive and go to great lengths to be the best at what you do, then you will put everything into this fartlek and reap the fruit of that work. Fartleking is not for tepid competitors. Now if you do that, then sleep and nutrition will be just as important. Also vary the workout. Fartlek one day then run intervals on grass. 200 meter intervals are good. Just a few. You want to rotate hard workouts with easy workouts. Any soreness means take it easy. Listen to your body. Good luck.
2006-09-03 21:23:05 · answer #1 · answered by pshdsa 5 · 0⤊ 0⤋
Get a Tiger, DO NOT feed him for 3 to 4 days. Take your Tiger to track in a cage. Set the cage 25 feet behind you. Get ready. Have an assitant in a gorrilla suit yank open the cage door with a rope from a safe distance. Have someone time you as you run.
2006-09-03 20:40:40 · answer #2 · answered by Anonymous · 2⤊ 0⤋
Improve you lung capacity and train.
Why not join a running club for a while.
2006-09-03 20:42:57 · answer #3 · answered by Todd 3 · 0⤊ 0⤋
using drug, the us sprinters may be ur idol. u will be also in lime light at this event by using prohibited drug.
2006-09-03 20:48:46 · answer #4 · answered by basit 2 · 1⤊ 0⤋
do a lot of training
2006-09-03 20:43:48 · answer #5 · answered by My Name Is lady Marmalade 2 · 0⤊ 0⤋
run on the swimming pool. it would be hard but very effective
2006-09-03 20:39:39 · answer #6 · answered by dennis 2 · 0⤊ 0⤋
steroids
2006-09-03 20:57:41 · answer #7 · answered by My name is MJ Beatch! 3 · 0⤊ 0⤋
keep practicing.
2006-09-03 20:36:18 · answer #8 · answered by Anonymous · 0⤊ 0⤋