improving on running

[Jamal]

I just started track and I'm trying to be a sprinter but I'm not that fast of a runner and its a bit difficult for me to keep up with everyone becuase I give out to fast and usually get left behind. I've been practicing often and trying to improve but I just want to know if you guys have any additional advice to improve my running speed and improve on running long distances without giving out.

-thanks in advance

[PDH0311]

Do intervals for 220 and 440 yards. Run then rest for as long as the run took. Ex 30 seconds for 1st 220, then rest 30 seconds, repeat run, rest 30 seconds etc. This will work with stamna and strength.

[snow85]

oooh. fartleks. always good, yet horrible at the same time. have you talked to your coach? strength training (under supervision!) and resistance drills, like parachute drills, will help you too.

you're definitely going to need to learn how to increase your leg turnover-- see if your coach will work with you on your form, then work to improve your speed.

the thing about running is that you have to do it. if you have a friend on the team, ask if they'll be willing to pace you.

[Courtenay]

Wow, a running question I can actually be some help on! I was a sprinter in high school, and college, and a good one!

Distance running (which I never could, and still can't do) and sprinting are really two different things, and approached differently as far as how I was taught. The suggestion of the drills that PDH gave are examples of pretty cl***ic sprint training drills. I am sure your coach already has you running something pretty similar. If not, ask for some drills and don't cheat on them. You'll only be cheating yourself. Your chest will hurt, and your legs will hurt. This is one of the examples of no pain, no gain. Just make sure since you are young, and just starting out, you do it under supervision.

With both my high school and college track teams, we did weight training with low weights, and high reps. My understanding is that it builds muscle strength without building bulk. Bulk is bad for running.

Also, talk to your coach about your mechanics. This is what made the biggest difference for me as a sprinter. I was naturally fast, but running with the proper mechanics took me from fast, to going to state invitationals.

Here are some basic tips on mechanics:

Your arms should be loose, never tense. The swing in opposition of the legs and working on coordination and rhythm with your arms, does help your overall running speed.

You should have a slight forward body lean, from the ground, not the waist. It's a physics thing which I don't know the explaination for, someone else may.

Do not overstride, or understride. If you reach to increase your stride (overstriding) you end up placing your foot in front of your center of gravity which causes the body to brake, it is a natural instinct of the body, it happens without your realizing it, and it slows you down. If you try to be too quick with your stride (understride) you have too much turnover which means you sort of end up running really fast...in place. You won't cover much ground. Quality speed is a combo of stride length and stride frequency, one doesn't replace the other.

This last thing was the biggest for me, don't try to power through. Stay relaxed. Running tight will result in slower times.

[twistedcords]

I just started track and I'm trying to be a sprinter but I'm not that fast of a runner and its a bit difficult for me to keep up with everyone becuase I give out to fast and usually get left behind. I've been practicing often and trying to improve but I just want to know if you guys have any additional advice to improve my running speed and improve on running long distances without giving out.

-thanks in advanceTry swimming and running,and it should help a lot! It did,for me.

[donald12345]

I just started track and I'm trying to be a sprinter but I'm not that fast of a runner and its a bit difficult for me to keep up with everyone becuase I give out to fast and usually get left behind. I've been practicing often and trying to improve but I just want to know if you guys have any additional advice to improve my running speed and improve on running long distances without giving out.

-thanks in advance

Yea, join the distance team if you wanna run long distances..

[marine_corps_1775]

I'm kinda in the same boat, so to speak. Once was the day when I could run like the wind. Now, a condition brought on by injuries and too many birthdays has but a hitch in my giddy-up. Trying to get back into it and found this @ runnersworld.com. It's pretty fundamental advice, but when you want to surpass your current abilities you are best served mastering the fundamentals, then building from there.
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

I hope you find the infomation to be of value.

One strategy I used to use on PT runs was to target someone just ahead of me and then speed up to catch them, stay with them for a few seconds, then set my sights on the next person, hawk them down, etc... It worked for me.

Best to all of you who seek the Trident and SWCC - I've got nothing but respect for you.

Semper Fi,
marine_corps_1775

[twistedcords]

I just started track and I'm trying to be a sprinter but I'm not that fast of a runner and its a bit difficult for me to keep up with everyone becuase I give out to fast and usually get left behind. I've been practicing often and trying to improve but I just want to know if you guys have any additional advice to improve my running speed and improve on running long distances without giving out.

-thanks in advanceTry sprinting half the distance,first!

[devildochm3]

Hi Everyone,
I'm a former Corpsman and still wish I would have become a SEAL. Anyway, I haven't run in many years...Any advice for "getting back into it" P.T.ing, running, swimming, pushups, situps, the works.
Any solid advice would be greatly appreciated !

Respectfully,

HM3

[controversy]

Firsly thank you for your service for our country.

Crossfit...either the actual WOD's or the scaled down at first at BoardX...here a link to CrossFithttp://www.crossfit.com chec it out...swimming you migh have to work on on your own time cause i dont remember seeing it in a WOD before...good luck an pace yourself with it.

[XD45]

For Sprinting:

Read the book "bigger, faster, stronger."...it will teach you the basics. I could give you a long list of exercises to do, but you need to get an understanding of why you are doing them or you will not make much progress.

Light weights and high reps is not what you would want for sprinting...maybe for distance running?

[twistedcords]

Yea, join the distance team if you wanna run long distances..He said,he wants to be a"sprinter."As in,fast twich muscles.

[TheJesterIM]

How many miles a week do you run? what snow said i true if your looking to be an excellent sprinter you need a coach. If you want to be better at distance runs start running all the time.

[snow85]

if you want to get better at distance running, you need to build your aerobic base.

go run for 45min at a time, 5ish days/ week. do this for a month or two. doesn't matter how fast you go. you can be running 10min miles, but the point is to build the base and get your legs used to moving and supporting your body weight, in that way, for that amount of time.

yes, you can be good at both sprinting and distances.

[leahy_j]

i've always found that the best way to improve on any fitness activity is to do it to the extreme. I could do a PT and bust my *** and sweat gallons and feel like giving up, but I know in the back of my mind i could do more. If you push your body beyond its limit, your capabilities are going to stretch that much farther. Sprint until you puke, even if you slow down because your legs literally can NOT carry you as fast as when you started the run, run at the top speed they will take you. But like I said, call it quits and a good workout when you puke.

[Jamal]

thanks for all the replies.

[ToadyII]

Hey Jamal. If you really have track and field questions, feel free to send me a message. I'm pretty sure I can help you out with just about anything related to sprinting. If I don't, I can definitely get someone who can. You aren't going to find much on sprinting here. The Navy SEALs and track and field are two totally different animals. Good luck though.