how can i run faster?

Question

i just started indoor track as a freshman and i cant run very fast at all, its hard to keep sprinting for even 200m, i'm doing the high jump so i dont reallly need the speed that much but i still want to become a all round better athlete

i'm not fat, 5'9" 150

i'm not fat, 5'9" 150

Answer 1

u got to dedicate urself...and u have to train VERY hard

Answer 2

You're gonna need to do some endurance/muscle endurance training, tempo runs, fratlek type run( Fartlek is less structured than interval training – and generally less intense in practice. But the goal is the same: to increase overall speed by adding periods of training that are faster than race pace.

High jump training should consist of running short sprint distances and longer distances with lengthened strides, explosive strength and agility training, and weight lifting. High jumpers need to be strong, fast, and flexible,Dynamic stretching will increase range of motion and strength in muscles that are in an elongated position.

A fartlek workout could be as simple as increasing your training pace between every third and fourth telephone pole.) to build up. This will also help your high jump as you're gonna need the endurance to get through the rounds, a high jump competition can go on for a while and have many jump offs to determine the winner.

Here are some HJ drills you can use
back overs from the ground and from a six inch box
scissor kicks from five steps
hurdle drills from five steps
jumps a low height from five or six steps
Practice warm-ups should mimic meet warm ups.

day 1
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.
This is one set. Try to complete a total of 6 sets.
Day 2
8 x 50m on the track curve
10 minute run, 4 x 100m
Day 3
5 x 300m, 5 mins rec,
Day 4
Aerobic session: 6 x 400m,5 mins rec,
Day 5
Circuits, including press ups, squat jumps, sit ups, tricep dips, burpees, crunches, 5 sets on partner basis, 50 reps per exercise
Day 6
Rest day

Answer 3

first and foremost, u need speed for any jumping event. becuz ur speed directly correlates to the power output of each leg.if u dont have any power ur not going to get much propulsion for the actual jump let alone down the strip. ur coach should be giving u workouts to improve ur abilities, but just to help...

first work on ur conditioning. it hurts for eveyone to run the 2, its just that some get it over with sooner. but to get ur conditioning u should do something like 300m repeats at least once a week. but to get get ur potential top speed u should learn to "turn over" (accelerate). if ur coach is doing a good job he should be supplying u with certain drills to enhance ur twitch fibers, which is integral to every sprinter. once u have ur conditioning together u should have no problem completing ur actual spring workouts or running the 200m. also at this stage u should be lifting weights to improve power and conditioning. lifting weights PROPERLY should reduce ur chances of injury later on. this should be enuff to give u a general idea of where to get started.

other than that participate in other events to round u out as an athlete. try the long jump or triple jump and defintely the 55-60m and the 200 . u may also find out later that the events u are doing currently may not be the best event FOR U. maybe even try out the 400 or 800 if u dont have the fast twitch fibers or power for the jumps.

all of us develop in differnt ways where we may be much better at a given event later on. also a major component of ur development as an athlete is coaching. its almost all about coaching.

Answer 4

you can start my running at least a mile every day. choose a pace thats comfortable and as you progress through your run, think about you running form and relax your body as much as possible. slowly start to pick up the pace as you end your run and with with 100m to go, go all out. do this for a week or two and after that, pickup the pace and do the same thing as you finsh. you should notice an increased endurance in speed. you can aslo fast 200m buildups on the track to simulate a race. start slow and get faster as you finish, 3-4 buildups should be adequate since you main event isnt a sprint

I'm a senior in high school and ran 49.8(400m) and 1:56.98(800m, last year at the state meet). good luck with track

Answer 5

Okay the best answer to this is Practice. I know it;s hard just to say Im going to go running. But it truly is the only thing to do to be a faster runner. Even if you just improve from ur personal best you still got better. Just practice and eat a healthy diet. Like before a meet or even a big practice, stock up on pastas and such. They have tons of carbohydrates. This is fantastic for running because it gives you energy. NEVER EAT SUGAR before or after a race or practice. This is will give you extremely bad cramps. Good luck :]

Answer 6

you will need to train doing sprints for ,i am a freshman and i ran x-country and how we got faster was doing 2 min sprints at almoste are fastest speed and then rest untill you are fully recovered and not tired if the fiste one hirts do the next 1 a little slower and do about 4-5 of these we did these and they really helped us a lot i was the 3rd man on the team and was the only fresh man on varcity and thats how i improved my speed it really works good luck!

Answer 7

Well I do Indoor Track at my Highschool too & I'm a sprinter
The key to running faster is to build up your quadriceps
You could do this by sprinting up steep hills
It hurts, but trust me it works!
That's how I got faster
Also try building up your abdominals as well
Mostly all the events in Track require the Athlete to have a strong core
I HOPE THIS HELPS!

Answer 8

on a 400 meter track, sprint as fast as you can for 200, then walk for 200. dont ever stop no matter how hard it hurts.do it 8 times...which is about 2 miles. it helped me. i used to run a 100 meter dash in 15.6 seconds and now i run it in 13.15. which is alot better. im also a freshmen in track :)

Answer 9

i'm a freshman doing winter track too, but i'm a distance runner. still, my coach has us doing speed workouts sometimes. usually, we sprint 400 or 800 meters (timed) and rest for 2 or 3 minutes, and then go again for about six to eight times.

Answer 10

just remember this: use your arms correctly when u run , u move your arms straight, not like when u play soccer( waving randomly!!!) , and try not use your heels just the toes will be good. Trust me i am a fast sprinter and it works, one more thing, when u run, try to raise your hips up more and concentrate A LOT!!!
U need to do weighlifting too and squards and leg press are helpful!
Do lots of sit-ups!!!

Answer 11

you have to run in every event for track. Its to warm up and practice. One way to get better is work on your breathing, from the diaphragm, aka deep breathing. Cause when you run, your heart beats fast and need alot of oxygen.