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20

The main role of the arms in sprinting is to stabilize the torso and provide drive forward, especially in the start (Which is critical in 100/200m races). This stabilization allows power to be transferred through the center of mass in an efficient fashion. Since you've got to be able to oppose a significant driving force from the hips and legs, you need ...


19

Look closer, sprinters have muscular everything... People tend to lump all different types of running into one category but it's more complicated than that. Marathon runners run long distances, within an aerobic heart range (ex 133 < 152 bpm for a 30yr male), maximizing distance by decreasing load as much as possible. Typically, if you do a dedicated ...


11

Cardio training doesn't necessarily lead to muscle loss, but generally, training time is limited, and if you're preparing for a marathon, you don't have the time to spend in the gym, and your body will be busy adapting to the stresses of long distance running, which are different than the adaptations needed for sprinting 100m, dunking a basketball, or moving ...


10

I've used this illustration in a previous answer, and it really does a good job of demonstrating the idea: The things we care about on the illustration (in relation to your question) are the sarcoplasm and the myofibril. The myofibril is the part of the muscle that actually does the contraction, where the sarcoplasm is the part of the muscle that stores ...


7

From what I've read about Texas Method, an option for the Friday is to do dynamic effort sets instead of PR squats. Mark Rippetoe and Lon Kilgore say this (referring to swapping in dynamic effort sets in the Texas Method): When beginning this type of training, it is normal to continue to use 5 sets of 5 on Monday and replace Friday's workout with ...


7

Any kind of training can produce increases in muscle mass. Aerobic training simply stops doing so very quickly, since it doesn't require much strength to perform. Aerobic training requires a small degree of strength repeated over a relatively long period of time. The body is more stressed by the requirements of repeating the exercise over a period of time ...


6

With the exception of a track event, most everything else will have hills. I've heard hill repeats referred to as "speed work in disguise". What they have in common is rather than the steady-state output you can build up on the flats, you need the ability to generate a lot more output, and then recover quickly back to your steady-state maintainable race ...


5

Nowadays, most training plans for Marathons, includes both lots of LSR and later a fair bit of speed work. The common idea is to first build up your ability to run long distances on fat and later add speed. As the first part will inevitably slow you pace a bit over time, the later part is needed to get the speed back into the run. E.g. the first 8-12 ...


5

Hold a stopwatch in your hand, press it at the moment when you start sprinting, stop at the finish line, and then add 0.2-0.25s to simulate a reaction time as in a real start. If you are uncomfortable running with a stopwatch in your hand, then have someone else time you; start timing nce the first foot hits the ground, and at the end add about 0.6s. This ...


5

Tom Kurz' book Science of Sports Training has a good chapter on speed training, with oodles of studies backing it up. One relevant section is on page 191-192: A well-trained athlete must rest 5-8 minutes between sprints of up to 100 meters if the number of repetitions is not excessive. Because these rest intervals are so long, besides passive rest light ...


5

Basic speed workouts have these benefits: Fast twitch muscle fiber recruitment: speed work is one of the only ways to recruit fast twitch muscle fibers. If you do sprint training, your body will learn how to recruit those muscle fibers for faster running in workouts and when finishing races. Puts a large amount of stress on the central nervous system: by ...


4

There are a couple body weight exercises that can help your Glutes and Iliopsas. Unfortunately for one of them you still need some equipment. Iliopsas: Situps (can be performed weighted) Front kicks/Round house kicks (only perform body weight, and do both) Glutes: Squats (can be performed body weight or weighted with dumbbells or barbells) Side kicks ...


4

Specifically for speed, plyometric jumps onto something are good (start low and get higher), and doing your 40 yard sprints dragging something like a tire or a weighted sled; that will get your acceleration going. For stamina, probably intervals. Get a round timer for your phone, that way you can listen to music, and get the timer signal as you run. Going ...


4

So they're just sore? Intervals hurt - that's the point - you want to be a bit sore because that's your body getting stronger. Stretching's probably not going to help much. The intervals are doing a small amount of damage to your body so that it can then repair itself and a bit more and become stronger. You need to rest and eat sufficient protein to help ...


4

Given the above regimen, another sprint workout is the last thing I recommend. On that schedule, in your two sessions you are doing at most, 5 miles (8k). That is pretty meager training for the distances that you are considering. I would make your third run a slow to medium paced 10k run. Running long distance fast is about your base and consistency, and ...


4

I've personally never altered my diet for anything shorter than a marathon (my current half PR is 1:29). The purpose of increasing carbs for longer distances (runs longer than 2 hours) is to maximize glycogen stores. I would be skeptical that your body would actually need any extra stores for a run lasting less than 2 hours. A sensible diet of 60-70% carbs ...


3

No. If your fastest pace for 1 mile is 5.30. Unfortunately the further you go the pace will drop off. There's various websites that will predict your race times based on other distances, ie I guess it works out your potential. Here's one http://www.coolrunning.com/engine/4/4_1/96.shtml You can help reduce the drop of pace by interval training and a long run ...


3

The situation is a bit tricky. Every exercise leads to muscle increase, but only in that amount that is needed to handle the situation. Sprinters need a lot of strength in legs, so their leg muscles are growing bigger. So with mountain runners. Marathon runners don't need a lot of strength, they need endurance. In theory, you can have both, marathoner's ...


3

Besides plyometric and dragging, I would also work on reaction speed exercises. For example, lay on the ground, wait for a signal, get up and sprint shorter distances. The reason is that your goal is to use the sprint in a team sport context where reaction speed is important. Typical reaction & sprint drills from basketball (where the distance is ...


3

The functionality of most stop watches only contains START/STOP, LAP and RESET. RESET resets the time to zero, START/STOP start/stops the time LAP only freezes the displayed time (until you hit it again), still recording the time in the background. For a watch with these "standard features", there is no other workaround than the one you mentioned. ...


3

If your stopwatch allows review, and you have enough laps, what you do is start when you are ready for your first sprint. Run it out. Lap. Then however long your rest period, let it run until you are ready for your second sprint, and then lap again to start. When your second sprint is done, lap again. And repeat. Upon review, you will have your ...


3

My preference would be to do conditioning like sprints on non-lifting days. Tuesday would be a good fit: you won't undercut your lifting efforts by tiring yourself out before a max-effort or volume day. But if I had to do my sprints on a lifting day, I'd make it Friday for the extra recovery time.


3

Most tracks are 400m so on the inner lane one lap would be 400m. As you go out the distance is farther There also should be markings on the track for 100,200,300,400 and 1 mile The formula, L = 2S + 2pi(R + (n-1)w) can be used to calculate the distances around the track for the various lanes. In this formula L equals the lane distance, S equals the ...


2

Despite the technical verbiage above, OP is correct to be questioning why a sprinter should have such pronounced upper body musculature. Not only would you naturally have to perform regular and intense hypertrophic exercise to develop such muscles, not the best use of energy for a sprinter, but the intense regime and diet of an Olympic athlete should really ...


2

Hip thrusts Best for glutes and some hamstring involvement, this movement works on a horizontal plane. Cable standing leg raise Great r.o.m. for hip flexors, can also be done with ankle weights, rubber band or rubber tubing this also works on a horizontal plane. These two exercises are a great start to strengthening key muscles for the 100/200 meter sprint,...


2

Instead of thinking in terms of sets and reps, think instead in terms of groups of exercises and the manner in which you perform them. The weight room is there for both general physical preparedness, and to build more strength. The goal is to build both plain physical strength and explosive strength. The most important principle is Compensatory ...


2

Sprinting sessions typically are once to twice a week. When sprinting, you want to work with either low intensity (<75%), or high intensity (>95%). Don't try and skirt the middle, as you won't ream any real benefit from it. Low intensity will be good for development of improved sprinting form, active recovery, and improved endurance. High intensity ...


2

Your "steady" pace will get faster : the aim is to run faster for a longer time. It also makes running "slow" easy in comparison. I ran my first half last year and only did 40-90 min steady runs for training. This year I included more intervals and hills, with one long run per week. I definitely feel faster on my long runs ! The important fact is that I ...


2

This is non-trivial as the body has 3 different, but connected, metabolic subsystems, see Nutrition for Health, Fitness, & Sport, or How does one train for sports when the three metabolic pathways interact?. So a sprinter will likely only anaerobically consume the ADP present in their muscles, and possibly utilise some energy held in their blood sugar. ...



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