Sprint faster

If you look at the research by Weyand et al, then the key to getting faster is to increase you ground reaction force (GRF) with each stride. i.e. you need to get stronger. A stronger runner with poorer running mechanics is going to run faster than a runner with excellent running mechanics and weaker. Not to say mechanics are not important (they are) but being able to produce the greatest amount of force with each step is probably the most important area to work on. Look at the greats, no one had perfect running mechanics (Justin Gatlin may possibly the best) but all run fast times.

The important area is to be strong and power for your weight. Aylison Felix's coach, Barry Ross speaks about mass specific forces (MSF). You want to develop maximum force for the size you are. So if completing resistance training to get stronger, the development should be increasing max strength without increasing muscle mass. Increasing muscle mass decreases the MSF. In this I mean if you weigh 70kg and and a competitor weighs 72kg and both of you produce the same GRF, then you will run faster due to having to move less mass. Increasing GRF also helps stride length too. Newtons law of action = reaction. IF you can generate greater GRF, then the reaction will be produce a greater forward drive. The increase is not mechanical changes but GRF changes.

This area is hottly contested with some coached disagreeing with such facts so I do not expect everyone to agree with all that is said. To ensure you get max strength benfits without gaining mass, you need to work within the ATP/PC system and allow the system to recover to near 95% between each set. Thst means that a set cannot take any longer than 10 seconds so realistically a maximum of 4 of 5 reps with no less than 5 minutes rest between each set. The advantage of training like this is that the lactic build should not be present and that the associated fatigue with it. Therefore can train more often throughout the week. This is a very basic outline of a concept that is more complicated and is definatley NOT for anyone with less that 3 years of serious strength training history

diet and supplementation alone wont increase your reserves of ATP nor make you a quicker sprinter

Hi There!

At first – you should say if you’re a professional or amateur athlete! On which sport you compete? What’re your training habits? This is very important because some of the tips - they may not be appropriate for your training practice!!
About your wonder – why they beat you after the 60th meter, the answer is that you don’t have Speed Endurance!

There are too many components that give you the opportunity to run faster and Maximum Speed is not the only one. You need to train at those areas:
- Anaerobic-Aerobic Training
- Development of your Anaerobic-Lactic Capacity
- Maximum Speed and Speed Endurance development
- Strength Training
- Plyometrics
To run under 11:00sec., you should spare 4 to 5 days in a week for training.

First (as advice) you should measure your Maximum Anaerobic Power and the “Wingate ANaerobic 30 cycle Test” is a good mean of that. But this could happen only in HPC or Health Care Centre.

Interval Trainning is very sufficient way to develop the Anaerobic-Aerobic Power. There is too many articles on the Web about this type of training.

The only way to develop your anaerobic-lactic capacity is to run distances between 150 and 300 m., or duration from 15 to 55 sec. 150m., 200m., 250m, and 300m. are the most common distances which are used to that purpose. At first you should begin with 65-75% of your PB. So you need to make a test at each distance!

- 3 x 300m.
- 4 x 200m.
- 5 x 150m.
- 300m – 250m – 200m – 200m
- 300m – 300m – 250m – 200m
- 300m – 250m – 200m – 150m

These are only examples of that kind of training. The recovery periods between reps must be at least 8 min. The rest is active. If you can make two sets of this type of training – good, but remember never do more than that in one sesion and never perform this type of training more than 2 times in a week!
After 2 to 3 weeks you may rise the percent of your PB up to 75 – 85%. At www.brianmac.demon.co.uk there is some training sessions you can see. On those training sessions the rest is passive.

Maximum Speed and Speed Endurance you can develop only on distances between 20 to 120m.
- 20 to 60m. is the area for Vmax. work up
- And 60 to 120m. serve as a development of Speed Endurance.

The rests are between 2 to 4 min. for Vmax development, and 4 to 6min. for SE. The rest is semi-active.
This is a rule - never do the speed training session after a day with anaerobic-lactic training!!!!

You need Strength to run faster because if your legs are stronger you can make more big strides. The most benefit exercises are:
- Full Squats
- Dead Lifts
- Split-leg Squat
- Lunges
- Step-ups
- Isolation Squats

Next time if you’re interested I’ll write you a message about Plyometric Training.

yeah i also need help...i am a highschool junior(17) yrs old, but my problem is pretty much opposite... my overal top speed and shape i am happy with, the official outdoor track season has not started just yet but my avg. is 11.1,11.2 and i want to get in the 10's to eventually beat our school record of 10.7. Out of the blocks is my trouble :? i see in the corner of my eyes that i am behind a lot of people! even the slow ones! but then i just blow by them at about the 40 meter mark but from 0-40 meters i am seriuosly slow:S is there any exercises...plyo's or anything i can do to help? maybe its my technique idk :cry:

hi harb, I'm new to this forum and i'm 17years old. I thought that this is a great topic for me to jump into as well, as I also am a sprinter.
My problem is very much the same as yours(, although I don't actually know my time over 100m). I seem to be quite fast. I'm quite a good starter (although I want more force on the blocks to maximise when I come out). My problem is the middle part of the 100m where I am slower and then speed up, I mostly lose speed just to 2-5 meters before the end. Now in a 100m race that's far too much, you can't afford that, it's mostly down to mm who crosses first. in that sense 2-5 is huge. I mostly don't come first, but also not last.

I would say that strength training and short 20-60m, 100-150m and 200-300m sprints should be quite effective, they bulid up endurance, so that when you get better at keeping your speed all the way through the 100-300 sprints, it should be a piece of cake to get the 100m. I noticed yesterday that my 100m speed did improve after having done the 'longer' sprints. Sprinters need technique, endurance, strength and for some, someone better than themselves, to 'force' them to give that extra.

I don't know too much, but from my own experience, working the endurance and technique should get you there.

Hope this was of some help,
cya next time,
Josephine, the netherlands

:D SHORTEST STRIDE ALWAYS WINS.
1. Drop your feet behind your body’s center (navel high). Run that way for a few steps. Gravity pulls you to pick up speed. 2. Take your longest strides and gravity holds you back. Falling is the only way to change spots. You run by staying off balance for standing still. The runner who drops his feet the most to the rear on average, in a race, always wins. You always drop your feet to the rear to start running, but never noticed it. You can’t run by pushing for a longer stride. You just fall longer instead. The front muscles toss you up the entire ground time. How can the back muscles push you forward at the same time? Get more details at: running-justundoit.com

I'm a 13 year old athlete and im the second fastest in my track team but thats bcz im only 5'3 but my best time is 12.16 but my other races became 13.10 and above can anyone tell me how this could happen even if our track team practices every day. does doing miles gives you alot of slow twitch muscles and not fast twitch muscles?

Hopefully you'll find this as helpful as I do. Someone on another forum recommended it to me and I'm extremely satisfied. Check out www.athletesacceleration.com and look for Complete Speed Training. It's worth the money.

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