how do i go from a distance runner to a sprinter?

Question

i've ran distance like xc and mile,2mile, 5k's for a few years now. I think i want to try to take up sprints on track or hurdles though because distance isn't really working as great for me anymore. How do i go from being a distance runner to a sprinter?

how can you tell if you have fast twitch or slow twitch muscle fibers?

Answer 1

There have been some good answers thus far, but I think another perspective might be needed. Are you sure that you're not actually a sprinter who has been dabbling in distance?

Perhaps your natural inclination is to sprinting and you have now peaked as a distance runner (understanding, of course, that "peaking" is a relative term based on your age and training level). If you haven't sprinted before you might find you have even more natural talent there. You won't know your true strengths unless you try.

Of course if you've been doing distance for some time you shouldn't expect to be blasting out of the blocks in your first practice, but you might find that over time your performance is even higher in shorter distances.

Assuming your coach is open to you making the switch on at least an experimental basis you should try it. A good "transition" event for you might be the 4 X 400 relay - see if you can talk your coach into running the second or third leg so you won't have the pressure of the start or the pressure of the last lap. In that event you'll also have teammates who can help you.

Good luck.

Answer 2

Will not be easy at all. Most people are genetically predisposed for either slow twitch (distance running) or fast twitch (sprinters) muscles. You can make your self a more explosive runner by training in the gym IE weights (med weight, fast reps). Speed can be gained with form also. It really is a loaded question. If you are not a natural sprinter, honestly it may be a waist of your time. Depending on what your are expecting.

Answer 3

It's tough to go from distance to sprints. There are two types of muscle fibers in our legs, fast twitch fiber and slow twitch fibers. As you may ascertain from the name people who are fast and explosive have a majority of fast twitch fibers. People who are slower and maybe have pretty good endurance most likely are blessed with more slow twitch fibers. Heres the rub whatever we are born with is the deck we are dealt. Fast twitch fibers can be trained to act like slow twitch fibers but not vice versa. A person with a majority of slow twitch fibers will never be really fast. That being said we don't know what your composition is in your body. The only way to become a sprinter is to start running sprints. Run 40s, 60s, 80s, and 100s. Start lifting weights, squats and lunges especially but don't ignore your upper body which is also important in a good sprinter. Do bounding, jumping and skipping drills to work on your explosiveness. Always warm up good and incorporate a good stretching routing to improve your stride length and help prevent injury. Only some hard work and time will tell if you can convert from distance to sprints. Good luck.

Answer 4

Hello,

One advantage you'd bring to the track (if you switch to sprints) is that you have endurance where the other runners probably don't. The best way to get ready for the shorter events would be practice with some intervals at 1/2 the distance of your goal event. Start with 3-5 intervals, rest in between (walk). Work up to 5-7 intervals. I'd also keep up your longer runs, as these will help you even in the shorter events. Try adding some hills for added strength (once a week...you probably did these with XC).

Best of luck. There are plenty of my XC buddies that have done very well in the shorter events.

- Mike

Answer 5

some great answers above,
all I can add is that sprinters use a different stride and form than distance runners. you're probably used to long strides, where you land on your heel and roll through your toe. sprinters tend to run only on the balls of their feet.

Answer 6

Try training up hill. Timed repeats are good. also do some leg lifting exercises with weights. You want to build up you leg muscles. Look at the olympic sprinters bodies. They look like football players.

Huge factor: you are born with fast twitch muscles or slow twitch. If your lucky, you have a good combination and will cross over well.

Answer 7

Who runs the sprints anyway except for lame people. Keep it real on the distance scene. You just gotta work at it.

Answer 8

You don't! You may have some luck with the 400 based on endurance from xc....try the 800 if you are looking for variety. If you are looking for something easy....forget it.

Answer 9

Practice doing sprints instead of distance. One day do distance, next day do sprints. Repeat on and on! :)