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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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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. ...

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 ...

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.

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 ...

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 ...

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 ...

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 ...