Who can give advice on Track?

Question

im a Jr. in h.s. and this is my second year doing track. i work out hard and lift hard during the off season, but i just dont understand WHY my times keep getting slower in the 400 this year.

Answer 1

Fast runners tend to be thin, except in the calves and quads. That is because the heavier you are, the more weight you have to carry. As you already see, the more buff you get, the slower you run. Even if you work out exclusively in your calves and quads, I doubt your physique will be as optimal as if you had practiced running instead during the off season.

While lifting weights can modestly improve your running time, its greatest advantage is to prevent injury. To improve your speed, concentrate on continuing doing speed work (running sprints) during the off season instead of working out.

Good luck.

Answer 2

This is probably a case of you bulking up too much. If you don't have a proper base for the 400, you can lift all the weights you want but it still won't help. Sure, you gain the speed that you need for the shorter races, but you don't have the stamina to keep it up. Try working out with your distance member for a couple weeks and your time should start going down again.

Answer 3

Remember, speed and muscles are built outside of the gym during your resting period. Keep lifting hard, but make sure you are getting proper rest and not overtraining. Eat well as this will also help maintain muscle mass and help increase your speed. I would also suggest running some hills. If your body adapts to running with an added resisitance of gravity, your times on a flat surface will improve dramatically. Good luck.

Answer 4

there could be many factors as to why your times are not improving. my first inclination is that you are over training. limit your weight training to only twice a week. when you lift focus primarily on your core(lower back,abs,hip flexors and legs) squats and cleans should make-up the foundation of your workouts. also if you are sprinting hard everyday this is detrimental to your training. every hard workout should be followed with an easy workout. for example
when i was in college we sometimes would run 8-10 repeat 400s in roughly 48-52seconds. the next day workout would be far less intense. this moderate day would allow our muscles to recuperate and help us recover for the next intense workout. remember get plenty of rest cut back on your weight training and remember that after a super intense workout your body needs time to recover so train smart and good luck.

Answer 5

Im in track also, im a sprinter, me and my friend both do sprints and she lifts alot and shes gotten slower also, and i hardly lift, i would say dont lift so much and just run alot on your off season, in say a school gym, practice doing alot of sprints.

Answer 6

Runners usually are thin except for the part that they have really good muscles in the leg. Because the more weight you have, the harder it is to run, and so i suggest you practice some sprinting drills and run 100 m run everyday that will help you.

Answer 7

Well I guess you just need to push harder you obviously can run faster you're just being lazy so just go all out. You say work out constantly so you have the muscle endurance.