training for sprints

R

ronnie

0
theres an athletics competition starting in about 2-3 months time in my school and iam thinking about training for some of the events(100m,200m and 400m running). Iam wondering what are some of the ways i can train without having equipments/machines ?

at the moment i do situps(60),push ups(30) squats(80) and long walks(i think about 2-3km?) monday to friday. Iam really are a beginner at setting up training plans. What things i my doing wrong here and how can i improve my program to make it for efficient for the events iam doing ?
 
get a clean diet and try to do some jogging it helps build up your stamina more than walking

then start trying to do those events in practice
 
thanks,
should i still keep doing the sit ups, push ups and squats ? to increase my muscles so i can get more explosive pace ?


also what kind of shoes should i wear because we'll be sprinting on grass(football boots aren't allowed)
 
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Yeah you should. they'll build up your core strength, which will come in handy. Also try jump-rope. check out
for some hints on that
 
wow thanks i never knew jump rope was soo useful, man i need to learn how to learn those jump rope moves.

btw is their anyone here who runs 100, 200 or 400m ?
 
yes what jez said have core strenght is very important but also dont exclude any part of your body you will only regret it later in life.

jump rope is awsome.

i run quite a bit not in competitions but on tread mill and during the football season i have to do gassers which are 50 meter sprints then a 20 seconds break then do them again like 10 times after 2 hours of football practice. just get your endurance up and your speed will come with that.
 
football do u mean american football or soccer ? cos iam a soccer player aswell.

running on grass what kind of shoes is best for it ? i have a pair of jogging shoes which is really good when running on hard surface because it has good coushioning and jogging on grass is hard because the ground is soft and you kind of sink in to the ground and not spring up.

also i got told that if u don't have breakfast and exercise you'll lose body fat is it true ? but i on this forum that u must have breakfast if not you'll lose muscle because there wont be anything to burn.
 
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whats your time for those distances ?

also is it good idea to exercise/train before eating ? or is it better to exercise/train after u have eaten ?
 
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ronnie said:
football do u mean american football or soccer ? cos iam a soccer player aswell.

running on grass what kind of shoes is best for it ? i have a pair of jogging shoes which is really good when running on hard surface because it has good coushioning and jogging on grass is hard because the ground is soft and you kind of sink in to the ground and not spring up.

also i got told that if u don't have breakfast and exercise you'll lose body fat is it true ? but i on this forum that u must have breakfast if not you'll lose muscle because there wont be anything to burn.
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american football unfortunently im to big and i have too much momentum to play soccer.

i wish i could use my cross trainers cause im so much faster in them, but yeah i have no grop so they are useless.

NEVER skip breakfast, its what sets your metabolism for the day, if you skip that your body be going on empty for llike 18 hours, then your body could start catabolizing its own muscles, reverseing what you have tried so hard to gain.
 
OH !

what about lunch ? and is their a certain amount you have to eat for breakfast and lunch or is it just the right amount u feel right with.

so it means that i need to eat before i exercise/train and never exercse/train while having nothing in your stomach ?

also to lose amounts of fat(flab) in your stomach will jump rope be as good as running long distances ? or is it more to eating 'better'

i read that 10min of jump rope = 30min of running
 
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ronnie said:
whats your time for those distances ?
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I can run a modest 11.3, 23.3, 52.3. Only my first season, trained 3/4 of the off-season before hand

ronnie said:
also is it good idea to exercise/train before eating ? or is it better to exercise/train after u have eaten ?
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I believe its better to have something small, maybe carbs, to get you though the workout. But after the workout have your full breakfast

ronnie said:
also to lose amounts of fat(flab) in your stomach will jump rope be as good as running long distances ? or is it more to eating 'better'
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Eating healthy and cardio will loose the fat. As long as you burn more calories then you eat, the weight will come off
 
thanks for the pointers :)
wow you are pretty fast 11.3 secs for 100m, how fast are u compared to other people in your area ?

i think i can only run like 12.??secs which isn't that good, how old are you ? iam 17

also iam new to sprinting too and was wondering what is the proper way to accelerate off ? i read that you need to be leaning forward and running with the front part of foot.

1) do u run like that and push off each stride with your foot like on the side(knees facing a bit inwards, towards each other). Or run with knee facing straight ahead?

2) how long do you run while leaning forward and using front part of foot only? just in the accerlation part or for whole race ? if only for accerlation part what do you do while in the middle of the sprint ? run with whole foot (front and back) or ??



:confused:
 
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ronnie said:
wow you are pretty fast 11.3 secs for 100m, how fast are u compared to other people in your area ?

i think i can only run like 12.??secs which isn't that good, how old are you ? iam 17
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Thanks, some guys I compete aganist can get under 11, but most of the time I'm come in about 4th or 5th depending. I'm 18.

ronnie said:
also iam new to sprinting too and was wondering what is the proper way to accelerate off ? i read that you need to be leaning forward and running with the front part of foot.

1) do u run like that and push off each stride with your foot like on the side(knees facing a bit inwards, towards each other). Or run with knee facing straight ahead?

2) how long do you run while leaning forward and using front part of foot only? just in the accerlation part or for whole race ? if only for accerlation part what do you do while in the middle of the sprint ? run with whole foot (front and back) or ??
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The best thing you could do is get a coach, to show you the basics.
But basicly you want to keep your centre of gravity low for the acceleration stage and gradually build up to an upright position, maybe after about 30meters depending.
Do you know how to use blocks? You will benifit heaps from them, makes the start much faster and they help keep your starting form correct.
Always keep your knees/legs/feet/arms/head facing straight ahead, you want to put all your energy into going striaght ahead, down the track (of course running a corner is a bit different).

You want to keep on the front part, balls, of your feet the entire race.
But yeah, a coach will take load of your time.

Hope I'm a help
Anything else, don't heistate to ask

Thanks

Jez
 
thanks alot,

do you have a personal trainer ?
people over in australia sure a fast ! but i guess it'll be hard to knock time off after your in the 10 sec area.

here iam just compete(going to ) in amature races so we don't use blocks:( and have to run on grass so thats properly why my time isn't too good. what type of shoes do you think is better for sprints on grass ?

i tried running on trainers/jogging shoes which has some good support for your ankle and sole of your foot but iam not too sure because its kinda 'bulky' or should i run wearing fabric shoes which don't really have much support for anything(i think) because its just has soft sole fabric sides etc.

also is there any training that's really useful for sprints ? and do you know where i can download some sprinting videos so i can see their movments? since i don't think any personal trainer here will want to help me because iam just starting and only an amature unless i pay big big bucks :mad:
 
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I'v got a coach, theres a few of us in a group. But its not like footy training when everyone turns up and does the same drills together. We all do our own thing, at different times. Since he coaches sprints and middle distance theres a variety to runners of all different skills and ages, so its basicly one on one, but with the company of others.
I was given a list of coaches phone numbers from someone at school who thought I should pick up aths. And yeah, a few charged a small price, but the guy I picked didn't. You should try looking around, go down to a track and ask around.

Over here a grass race is called a 'gift' and they still use blocks. When I was considering entering a gift I was told that running on grass requires a slightly different technique, like a slightly longer stride length. I'll ask my coach and get back to you.

As I said, I'v never ran on grass, but if I did I would just use my normal sprint spikes. Invest in a pair, they'll shave loads of your time. You don't need ankle support in a race, since your only running in a straight line. Unless you don't some serious joint problems padded and shoes with support will just hold you up.

Like any sport theres on and off season training. During the off season we do stair climbs, hill climbs, sand circuits, and more conditioning work at the track. Coming up to and during the on season we just do speedwork/starts at the track. Where do you live? Whens the season start?

Watching a video won't help your form, since you can't see yourself running. If you can't get a coach or personal trainer to watch you and give you tips I guess the next best thing would be to get someone to watch pro's sprint, then watch you sprint, and try and tell you what your doing wrong. I'm not sure how well that would work, but its worth a shot.
 
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