What are ways that you can better your speed in running for track?

Question

Manily for 400 meter dashand 4 by 8

Answer 1

I was a long distance runner all through high school . Granted that means I was not a burst of speed but a consistent runner for long periods of time. However to finish up the last mile of our competitions we were taught speed drills. Some speed drills we did were running 50 meter sprints on hills and on flat track gravel. we did 10 of these per day. We worked out 6 days per week. Also we did mile or half mile repeats according to what was our main event. And do control and build speed we would start our first miles at under pace, then at equal pace than faster than pace and kept the rotation going. I hope my experience helps! Below I included some drills very similar to what we had to do some days when not running the track

20 Meter Drills
Perform the following drills 2-3 times each session.

High-step walking: (lifting knees up to hip level)
High-step jogging: (lifting knees up to hip level)
Skipping
Crossovers: (Jog sideways while crossing right leg over left leg, then left over right leg)
Heel kicks: (while jogging kick heels to buttocks with each step)
Ladder drills: one foot contact per square
Plyometrics: single leg hopping, bounding, bunny hops, tuck jumps, jumping obstacles.
30 Meter Drills
Perform the following drills 2-3 times each session.
Double leg hops (jump forward over cones or another marker)
Zig Zag hops (jump forward in a zig zag pattern)
One Leg lateral bounding (jump sideways one leg, then the other)
Speed Drills:


5 reps / 10 meters /100 percent effort (full out from a 4 point start) walk back. Take a 5 minute rest break between each set.
5 reps / 20 meters /100 percent effort (full out from a 3 point start).
5 reps / 40 meters /100 percent effort (full out from a 3 point start).
2-3 reps of flying 30 meter sprints at 100 percent for acceleration (built up over 20 meters and at max for 30 meters).
Cool Down
Jog for 10 minutes at a slow, steady pace and finish with gentle whole body stretching

Answer 2

there are many ways. 1. practice and be patient. if ur time doesn't get better in a week don't get down on yourself. but.... here are a couple workouts you can do 1. work on endurance by doing one long run a week - like 8 miles or however many you feel comfortable at, it will help 2. practice speed - here are a few wrkouts. - 800's on the track, (6 800's with 1 lap in between each) start the first 2 at a slower pace then build up. - on track or road go 5 min at 80%, 4 min at 85%, 3 min at 90%, 2 min at 95%, 1 min at 100% - with a 1 minute cool down between each - try to run 6 days a week. - also do some sprints on the track, - straight away and curves on the track. spring the straightaway and jog the curves (4 laps) hope that this helps

Answer 3

What distance is your running preference?

If its short distance, say 100 to 200 then I suggest hill sprints. the added load on your body makes it stronger to handle it. even though you will still be puffed on the hill every time, your recovery will be better as time goes by.

this means that on the flat, the muscles and cardio that are used to the hills can blast it on the flat.

I use it for martial arts fitness, and the improvements in cardio endurance and recovery were noticed in 3 months.

maybe help you on the track too.

Answer 4

Despite all the "hype" and countless useless drills that we do in America, the only way to improve speed is by being sport specific. Sport Science teaches that the "law of specificity" states that if you want to run faster, assuming that your running mechanics are correct, then you need to practice running fast!

Answer 5

1) 60% on stamina&endurance
40% on skills
this is how most of the professional train themself but u still have to spare some time for skills
2) proper diet-more carbohydrates,proteins,vitamins & less fats
most importantly efficient of salt n water
3) efficient time of rest is a must to let yourself to rest n your muscle to recover back
4) never rest more than 3 days between 2 training if not u will find your endurance dropping instead of increasing
5) self confident is the important key to let yourself perform..stop worrying,worry is a mental block from performing

Also don't let other ppl thoughts n comments affect you yourself,if there is negative comments on you just ignore it n prove them that they are wrong!!!

Answer 6

I hear if you get the shoes in EASTBAY with a big front toe they kind of leave the back half of your foot hanging but they are supposed to help out tremendously. You should look into them. EASTBAY.com should have them....they also help you jump higher.

Answer 7

USE RUBBER BANDS TO ATTACH SOME BOTTLE ROCKETS TO YOUR SHOES!!
L O L