I am a highschool Track runner, and am interested in picking up sprints. Any tips, advice, etc?
460379
As a High school track runner i can give you some advice dont always work at just the 100 in order to pick up speed you must run other longer sprints such as a 300 in practice or like 7 150s we do it all the time in track practice and learn to push off on your blocks at the start keep your body down in the first 5 sec then pick it up head straight foward and keep your arms moving fast im sure you know since your a miler that if your arms are still moving your legs are still moving so move them at a fast pace and never ever look back to see whose behind you!! also learn to open you stride!!! i hope this helps you!!
175774
train! train! train! you would probaly want to join a team. run mon wed fri sat sun doing 6-10 miles and do sprints the other days for about 3 hours. it takes a lot of work. try a marathon.
1073632
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
155873
Just run as fast as possible for a short distance, run in quarter marks around a high school track. Jog up hill, jog as far as you can like long distance to get a good muscle build up.
895075
Start out with a run walk program and slowly build up the running miles. with running it takes some time. you also need to do some speed work outs . I use a program called smart coach on www.runnersworld.com. It gears a program to your needs and works for the beginner to the elite athlete. It also has a lot of tips and tricks to running . Hopes this helps. Also you might ask your track coach what he/She recommends. With the weather getting colder you can dress for it. since there is not much you can do indoors to simulate running except t run. There are lots of running sites on line so do a search I just happen to like this one.
132121
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
609743
Play everything, because high school and Jr. High are fun like that.  I ended up playing running back and free saftey but on JV and C team I played D-line, tightend, reciever, QB get a feel for it all that way if you want/have to play a different position at the college level it's not that brand new to you. I was a lil guy in Jr high and high school 5'7 155 after I got to college I grew but do it all man. Don't limit yourself to just one sport do swimming, tennis, hoops all that skill pays off in the long run, And youre 12 what else do you have to do.
296646
I used to run the mile & 2 mile in high school track, then went on to 10k races.\n\nStart slowly by jogging a mile per day, until you can do so with relative ease without being winded. Try to set the pace for 7-8 minutes and work on decreasing the time.\nRemember, this will take a while, so be patient.  Start doing 2 miles. Intersperce this road work with sprint exercises, 50 meters bursts of speed, walk abit to catch your breath, and do it again.\n\nThere's also a Swedish form of training like this called "Fartlek". I know it sounds funny. It means to alternate jogging with sprinting.  As you're on your jog, break into a sprint for 100 meters or so, then slow back down to a jog.\n\nYour first 10k will be slower than you hope, but don't give up. The next one will be faster.  If you train every day, you should be able to do your first 10k in a couple of months.  It's also best to jog in the morning, than at the end of a long day at work. It'll also help set the pace for your day.
1100308
I run the 400, and I like to run a few miles in the morning, and in the afternoon, run: form running drills (high knees, butt kicks, etc.) 600m, 500m, 3x300m, 3x200m, and 100m strides. But I'm guessing you already do all that, or something similar, so all I can say is keep it up. You should only have to shave off a second or two to be competitive at the varsity level.
203677
Start slow! That is the first thing. Condition your muscles to get used to this activity you are about to start. Get out and ride, get on a bike! Start slow, maybe you can only do a couple miles, maybe you can do 15. Don't sprint your practices, this is a distance race, you won't sprint until the end.\n\nAlso, do some hill workouts on days you feel good for it. They are intense, and will help you a lot in the races to more efficiently use energy that you have for that final sprint if needed.\n\n-Tom
765819
A lot of sprints that do not go that far, but you have to stop and start a lot. You can run the lines on the court.  Jump Rope . It is a great way to get light on your toes and improve your endurance.  Do some sprints that have you change direction, kind of like you do when you are playing a match.  One is called the Star run.  There is a coach who works with a lot of the top players named Pat Etcherberry.  He has written a few books on just tennis specific exercises , they include a ton of footwork drills.  He is the best.  You can do most of them by yourself.  Go to Amazon and pick one up or try your local bookstore.
1081319
I would suggest that you mix some track workouts into your training routine.  Start with 10x100 repeats on 30 seconds rest and work your way up to 200's, then 400's, then 800's.  This type of extended sprint work will result in much faster times as your body learns how to process the lactic acid buildup, increasing your VO2Max, or the body's ability to carry oxygen to the muscles.  Be sure to maintain your weekly long runs to continue to build your aerobic base.\n\nGood Luck!
693235
You know me dog, runner at heart. here are my best for those events, not just the average best:\n400M: 53s, though 50s is better in class I\n800M: 1:59, 2:00 is good though, nothing over 2:11 would make it to states though\n1600M: 4:25, though for New Englands you want to be under 4:10 at least\n3200M: 9:30 is pretty good\n\n100M: I've never done, but our school record is 11.4s\n200M: Was a while ago, but I think my best was like 23.2s or something\nHigh Jump: High school would be around 6'4"\nLong Jump: My best is like 17'8", but good is around 19', or  21 for States and New Englands is competitive.\nPole Vault: I've never even thought of doing, but Goodwin of Coe-Brown (My school) got 10'6"\n100 & 300 HH: I have no idea, Idon't think I've even tried to comprehend running around a track whilst avoiding hurdles.
266599
I'm 24 now, but when I was in 6th and 7th grade I ran track too.  I started off not good at all.  I ran long distance (mile run) and came in 6th and 7th for 1st couple of races.  I got better by watching everyone else and seeing what they did.  I listened to my coach Mr. McGivern and took all advice I could.  Never give up, don't miss practice, and jog around block on weekends too.  Stay with it and stay determined.  Oh and work leg, arm, and stomach muscles as well as cardio train for more endurance.  LOL!
1176194
Not to throw cold water on your ambition, but there are a lot of high school runners who jog their warm-up at 8:00 per mile.\n\nThe good news is that you have all summer to get in better shape before you cross country practice starts in mid-August.\n\nYou should check with the team coach to see what he/she reccommends for a summer workout schedule.\n\nYou are going to have to race 3+ miles so you should start working on increasing your distance. Start out by running until you are tired, then rest by walking for about half the length of time that you ran. Then run again.\n\nWhen you get comfortable, lengthen the runs and shorten the walks.\n\nYou should also run shorter distances than the mile, but at a fastere pace.\n\nYou will probably be running over hills so you should find a hill and run up and down that about once a week.\n\nAs far as high school standards, top high school runners can run 5K in around 15:00 which is better than 5:00 perl mile.\nFor cross country, I would work up
280091
First of all, train yourself by running in longer distances. Like train in running the 300 meters. That way, if you do it right, you'll never have to stop sprinting the whole 200 yards. You'll also have to learn how to run properly. Be sure you're running on the balls of your feet and that you're leaning forward a little.
674249
first off  it's the 1500 in college or the mile.  figure out the world record, add about 20 seconds.  if you are closer, make sure your times are posted in a local newspaper.  send clippings and have your high school coach talk to the colleges for you.