How can I improve my sprinting skills and stay strong through the whole track season?

Question

I'm a Sophomore at South Knox and last year I joined the track team, I became a sprinter and I won an event and placed 2nd in another in my first meet, as being a freshman everyone's aspects were for me to be really good and possibly make it to regionals... but the last part of the season it got harder for me because my energy level was soo low! I would try everything just to help myself restore energy and of course I would always run my hardest.... but pooping out in the middle of the 100 meter dash is not good!! Although I finished my season out strong... I feel as that I could have done a lot better! ... Now this year as a sophomore I want to be even stronger and hopefully make it to regionals.. I've already made major progress but I'm afraid my body will wear down again no matter what I do! Please can someone tell me a few things that would help sustain my energy... and trust me I've done almost everything!! Thank You so much!!

- Rachael

Answer 1

Hey Rachael,

Two types of things you can do to help improve your strength through the season, and also not get worn down.

First is strength training. Lots of runners (myself included) just run and run, but don't do strength training, such as weights. This is actually a mistake, because as you get tired, having strong muscles will help you to continue on. I'm not talking about becoming a body builder, but just a good balance of strength (weights) and cardio (running). Some good exercises would be lunges, squats, and something we did when I was in high school that is really old school. We used to increase our strength by running with a rope wrapped around our waist attached to a tire. The weight of the tire and the friction of it dragging on the ground increase your effort greatly, and make you stronger.

Second is to vary your running activity. One key is not to run all out every day in training like you are running a race. You want to train for specific things, such as your start or your endurance or your speed, but not everything at one time like it was a race. Also, vary the distances that you run at. If you run mainly say the 100 & 200, you should also be running some 400s and 800s, because they will help to improve your endurance by making the 100 seem shorter.

Hope that helps.

Best of luck!!

Answer 2

Squats, Lunges, and Rest. One of the bigger problems I noticed in my time in East Tennessee (I hope thats where your South Knox is) is that Track athletes tend not to lift. Look at the olympic sprinters, they all have big trunks (thighs) and also a larger upper body. A good general workout every other day that gets your legs and arms (the legs can only go as fast as the arms will let them) will help get you stronger without wearing you down too much. Never ever ever tire yourself out too much, rest and relaxaxtion should be your main focus after practice or the gym. Quit staying up late on myspace and if you drink or smoke cut waaaaaaay back (or better yet stop altogether). I know it sounds like a lot, but if you want to advance yourself, sacrifices must be made.

And PS, if you're tiring out at 50meters you need to start running 300 meters at near full speed. It well help your endurance as well as vary your workout.

Answer 3

Arms have almost nothing to do with faster running other than balance somewhat. Research proves speed is directly related to how much support force you have at ground contact. The fastest runners do not collapse at the ankle, knee and hip at ground contact. So, get very strong by doing isometric calf raises, dead lifts/leg press and hamstring curls. Do these workouts a few times a week and practice short top speed sprints.