Sprint !!!

usamaatiq
usamaatiq Posts: 6 Member
edited November 2024 in Fitness and Exercise
Need help in increasing my speed :)

Replies

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    At running? Cycling?
    Over what distance?
    What is your pace like now?
    What is your training plan like now?
  • HelloDan
    HelloDan Posts: 712 Member
    I assume you mean running, but otherwise, above questions apply!
  • glevinso
    glevinso Posts: 1,895 Member
    It's easy. Just go faster.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Also, how far? There are big differences in training for a fast 40 yard dash vs a 440.
  • usamaatiq
    usamaatiq Posts: 6 Member
    I do have good stamina i.e i go for 4 to 5 miles run (jog) in every section(3 times a week)
    But the thing is i can't do sprint i
    I can run(jog) for 30 minutes but simply can't sprint for 300m :(
    Iam taking part in 100m race next month and i lack speed :(
  • usamaatiq
    usamaatiq Posts: 6 Member
    I started jogging in 2012
  • erickirb
    erickirb Posts: 12,294 Member
    edited April 2015
    usamaatiq wrote: »
    I do have good stamina i.e i go for 4 to 5 miles run (jog) in every section(3 times a week)
    But the thing is i can't do sprint i
    I can run(jog) for 30 minutes but simply can't sprint for 300m :(
    Iam taking part in 100m race next month and i lack speed :(

    best way it to run repeats of higher intensity 80-90% of max speed, with adequate rest between repeats. Maybe try running 20 x 60 Meters, broken into 2 sets. so after a warm up you would run 60 meters between 80 and 90% max effort, walk back to the start repeat. Do that 10 times, then take a 10 minute, walking/stretching/rest break then repeat the 10 more reps. there are other ways but this would be a simple way to work on speed over short distances.
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    I have the opposite problem - I can sprint, but I can't control my speed and I have to stop and walk after 100-200m.

    My advice is to start with a treadmill where you can control the speed manually. After a warm-up (5 min.), ramp up the speed as fast as you can stand and keep it going as long as you can take. Do this 3-6 times per week. Every time, keep track of how fast and how long you went and make a goal to go faster and at least the same distance.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    So, to get faster in a 100 meter run, you should focus on that distance. In general, to run faster, you have to turn your legs faster (most people want to increase stride length, but there are minimal returns doing that). I'd run a few 20 yard sprints to set a "top" speed. If someone can video tape you, you can look at your form, gait, and see how fast you're turning (time it takes for a foot to return to the ground), and time the dash.

    Then you can work on running efficiency (I'm sure there are plenty of videos on youtube on this) and try to translate that same pace to a 40 yard sprint. Once you're able to do that, add another 20 yards again and again until you get your full 100. You probably won't be able to hold that "top" speed for the whole 100 (stamina), but you'll be faster.

    Additionally, work on building power in your legs and upper body. Squats, deadlifts, bench press, pull ups, and overhead press. But rather than going slow with very heavy weights (strength), do faster, more explosive lifts with lighter weights and higher reps (15 - 25).

    Power plus practice will make you faster (but you won't be qualifying for the olympic team, so just enjoy the process of self-improvement).
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