im a sprinter but, how do i get better and faster?

Question

in long distance and even in sprinting how do you work on endurance?how do u practice and how often should you practice?

Answer 1

Sprinting requires explosive power. You need to train your fast-twitch type 2 muscle fibers in anaerobic mode. They produce great power but only for a limited time.
Note that prior to strength training, you need to make sure you have excellent body posture and balance!
Excellent exercises include:
Squat (check for perfect form and mind your lower back!)
Romanian dead lift
Bench Stepping with weights
Plyometrics
Flexibility (A limber elastic muscle generates much more power than a stiff one)
Core balance exercises with the Swiss Ball and Pilates
Clean & presses are excellent for coordination and acceleration skills.
And of course, specific training: 20-40-60-80 and 100 meters dash sprints; sprinting on a decline slope (whenever overspeeding the neural pathways, it is crucial to maintain good posture to avoid injury); sprinting on an incline with a weighted rope (coach on bike for instance).
Make sure to follow a periodisation cycle for optimum results.

Always allow room for rest and growth. After a training session, muscles require rest to repair themselves. Combine rest with a well-balanced nutrition program and remember not to train intensively the same body part two days in a row.

Here are some superlatively cool links:
1/ Sprint Training fundamentals for the young athlete
http://www.oztrack.com/devsp.html
http://www.oztrack.com/sprint.htm
2/ Nine Sprinting Exercises
http://www.bodybuilding.com/fun/tomgreen1.htm
3/ Year training program (4 weeks cycles)
http://www.brianmac.demon.co.uk/tplans/sprint.htm
4/ Detailed technical check list (Pre-race, acceleration phase, stride phase, lift phase)
http://www.brianmac.demon.co.uk/sprints/index.htm

Finally, always remember to run relaxed and smooth. The science of sprinting has been analysed in its every facets. Become a disciple and study it with diligence. Then, when comes the time to run, empty your mind of all the theory and just let loose! Zoooooooooooooooooooommmmm,,,,,,,,

ciao :)

Answer 2

Well being a former track athlete the best way to get faster at running the 100 or 200 is actually running it. Repitition of these events will work the exact muscles you need to run your best, and the more you run the faster you will get. I say this from experience. If you are looking for long distance, the best way is to run fast, not necessarily sprint, then jog and repeat. If you can do it for 10 minutes and just gradually increase your workout. When I was testing for the 1.5 for the Air Force I ran a 11:50 and in a few weeks i was running a 9:30 and was 4th out of 50 some people. That's what we did to get our endurance up

Answer 3

You don't need to work on your endurance if you are a sprinter. Contrary to popular beliefe, the aerobic base (endurance) is only 5% of your entire race, that is for a 400m runner. Thus, for the shorter sprints, you don't need to worry about endurance training at all. What you will benefit from is a lot of speed training. What I mean by that is, running 95-100% over distances between 20-70 meters with one minute rest for every 10 meters you run. Although these will help you, you need a training regimen by which you can follow. You can't just try to do one thing one day, and another thing another day and expect to get better.

Answer 4

Speed for a distance runner and endurance for a sprinter comes from interval workouts -- running distances that are shorter than the events you typically run at race pace or a little faster, with some (but not too much) rest in between. If you challenge yourself in these types of workouts, but don't overdo it, they can really bring your times down.

Practice 5 or, if you're in top shape, 6 days a week. Two, or if you're in top shape, three hard workouts, and the rest brisk but unchallenging cardio work.

Answer 5

yeahh! im a sprinter too and what i do too get better and faster is lines.. ya know sprint too one and ect. those are great for your sprint.
also the biggest one is your start you want your start too be VERY explosive thats what my coach says. using blocks and going down too the track and practice starting off down and as your running put your back straight and run tall!
idk i hope i kinda helped...
yeah trackkkk!!!!

Answer 6

Thats no longer a nasty time guy. If u can shave three to four seconds off u'll be competing four all state or a minimum of all vicinity. At least my buddy used to be and he ran a four.forty four 40 his freshman yr. He realize runs a four.25 thats dull speedy. Jus preserve hittin the weights, notably squats, field squats, vigour blank and hip flexors, the ones'll aid u explode out of the field

Answer 7

After reading your trashy profile comments, I'll keep my advice for someone who doesn't display such a hostile attitude toward people they don't know.

Answer 8

lifting weights and intervals.