I am taking part in an MSL (schools compete in track and field) and i am doing th 200m race. i really want to win but i heard that the people from a school are very fast.
i want to bcome faster than i am in around one month time. the race is after the easter holiday. i.e. middle of april.
thanx alot. i am v. busy so it'd be great if u could suggest smthng quick and the weather is hot here...so...
thanx.
2007-03-19 02:39:47 · 5 answers · asked by sαrαн♥mıss ©υяlz 3 in Health ➔ Diet & Fitness
When practicing everyday you should run pyramids run 50m @ 100% (means as fast as you can) then 100m @ 80% then 200m @ 80%, finally 250m @ 75% then back down -200m, 100m, 50m. You can do some 200m - 300m intervals also. You don't just want to do 200m because you need to train you body to be able to do more than a 200 so you can be comfortable with running a 200m.
Also do stair work. If you have a stadium close to your track (which most tracks do), run up the stairs as fast as you can hitting every step. Remember you must be doing high knees as you go up the steps, but as fast as you can. Then walk down the stairs and back up.
Make sure you practice getting out of the blocks too. Have someone help you that has experience with block starts because they can be complicated. Also remember to warm up everyday before you practice. This is a time you can focus on your running form, and warm up your fast-twitch muscles.
2007-03-19 04:47:21 · answer #1 · answered by jed p 2 · 1⤊ 0⤋
The only way to do it is to run every day. Go to the track and run 200m races against the clock. Run as fast as you can. Then run it again and again. Train for an hour a day doing that. Lose some weight too to lighten the load and you'll speed up. Get some really good sprinter shoes that weigh next to nothing, and wear very light clothing that is tight to your body for wind resistance purposes.
2007-03-19 02:45:32 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Work on your Glutes/Hamstrings
Stiff legged deadlifts
Lunges
Squats where you come down as far as possible
1 legged squats where you come down as far as possible
Leg curls
Run sprints
this is done by jogging for 3-4 minutes followed by a 1 minute run as fast as you can
perform about 10 of these sprints and you'll feel pretty worked
DONT run with ankle weights as it will hurt you...no one said it yet but its bound to show up here, always does when the question is asked
If you want to run with weights....get a weighted vest as its better orientated for weight distribution
just be careful about adding too much weight too soon
2007-03-19 02:50:33 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Well something i've noticed when running is to make your steps shorter. If the steps are shorter, then you can make it go faster, though you get more tired quicker. Taking long steps are slower, but you don't consume so much energy. Work hard and train taking short/fast steps, it'll catch on and it won't drain as much energy once you're used to it. But train daily, but don't push yourself. Good luck.
2007-03-19 02:43:41 · answer #4 · answered by Liquid Snake 5 · 0⤊ 0⤋
practice for one thing and try some leg streches some help your running spead
2007-03-19 02:43:29 · answer #5 · answered by life aint a fary tale 3 · 0⤊ 0⤋