Improving my speed?

Question

Ok, I'm into track right now, but can't really run long distances so I just stick with 40 yard dashes (I run at or around 4.7; my best time is a 4.69). This is without any coaching, without proper shoes (I wear these beat up...I don't know what they are, but they can't even be considered tennis shoes), and without any true weight training (however I have just recently gotten into that). If I get these three things, is it possible to improve my speed and endurance to, say a 4.4-4.5 40 yard dash and maybe a sub 11 100 meter time? Keep in mind that I am seventeen and still am growing in some areas.

Answer 1

The 40 may help you in football tryouts and scouting but in track there is no race indoor or out past age 15, there's the 50 and 60M indoors, 100M outdoors. You'll need better equipment(spikes, and proper trainers), dedicated coaching and training so join a track team or find a coach who is willing to coach you personally. Along with weights you're gonna have to do all the stretching, warm ups and practice drills, eating right, getting enough sleep, you have to learn to use the blocks as you'll never see anyone running National/World class times not using blocks.

Answer 2

technique is big, pumping your arms parallel lengthening your running stride (but not the the point where you "lock up") are big. You should think about joining a track team and get some professional coaching. However, you also need to seriously think about weight training, especially working upper body as well as your legs, quads, hamstrings etc. Its also extremely important to build a strong core (IE. doing a lot of crunches (legs in air like a seat, regular , and to both sides) and push ups as well. If you do have access to some good racing flats, you should consider them, (Nike has a whole professional line of them, available at your local sporting goods or running specialty store). Furthermore, if you can, and want to challenge yourself, do some interval training on the track. Repeat 200m help a lot with 100s and 400s as well. You can do intervals of 5-8 sets of 200m (hard runs, and time your self to match your time, each time) resting 30-40 seconds each interval. This is supposed to be painful, so push yourself. Preventing did about 8 or more of these, on intervals of 15-20 seconds... the most any ones ever done after him is about 4-5. Good luck.

Answer 3

You don't need to be able to put your leg behind your head to improve your speed. It helps that your muscles can move and recover after being used going through a traumatic few seconds. You are asking your muscles to do amazing things in short intense periods, make sure your muscles are warmed up, some stretching before practices and races, you do not want your muscles too long that's why you see sprinters are usually well muscled, tight and compact like in comparison to a distance, as a hurdler, high jumper, long jumper etc it helps to be flexible to a point as you are putting your muscles in different configurations. I would say flexibility helps and affects speed in a minimal way the thing you should really be concentrating on is technique and power to improve your speed.

Answer 4

Biggest thing you can do is join a track club and get some coaching. 40 yards isn't really a race I've ever seen run at a meet, I've never seen anything shorter than 60m, and that only indoor. Get some work on technique.

Answer 5

First of all, are you on a track team and have you considered joining. Also do you use starting blocks when you run. Also consider getting spikes. Here's a great website for finding some:
http://www.runningunlimited.com/shoes/niketrackspikes.asp