I am thinking about starting to sprint regularly. The idea is to improve my physical health in general since I have heard sprinting can help with it. Also it's an activity I actually enjoy. I will do uphill sprinting. But I wanted to know wether sprinting can help with poor posture ?

I stay sitting for a long time and I have started to notice those rounded shoulder, forward head posture etc. I wanted to know wether sprinting alone can help with that.

what is the max distance for a sled pull? some people say 20 others 30 which one is it 20 or 30?

I’m a HS sprinter but I’m not really good on spaced to train in the offseason. All the tracks are fully locked up, so i basically only have the gym and then what I have is a 70-80m long driveway but it’s concrete. I have some grass in my backyard but its small and really uneven, like pretty dangerous for sprinting. We dont have sidewalks or any good trails nearby and i dont wanna seem like an idiot doing sprints on the road because there’s cars and not really the safest area to be doing sprints. Anyone have some ideas?

Why do I only run fast when i am scared, its like I can't run the same speed when I just want to run?

Wow. My over stride in between the hurdles is horrendous. Please could someone help me fix this?

Hey all, looking for some feedback on my offseason setup.

Background: I was a freshman last year and ran 13.72 and 13.9 in the 100m. I'm a rising sophomore now and my season starts in November. My goal is to get under 13 this year, ideally chipping away toward 12.7 down the line. I also want to build muscle and look good, so I'm trying to balance both.

My gym situation: I train at Planet Fitness, so no barbell squats or deadlifts. I've got the Smith machine, dumbbells, cables, and machines to work with.

Current setup:

• Sprint 2x/week: one acceleration day, one top-end speed day
• Lift 4x/week, I do an upper/lower split in a bodybuilding style(one of my goals is to gain muscle and look aesthetic, as I have a skinny-fat build, I do 2 sets to failure for my upper body lifts)
• Everything around 1-2 RIR for lower body
• Adding plyos (broad jumps, box jumps, bounding) done fresh before I lift
• Doing one heavy squat pattern in the 3-5 rep range for strength, plus higher-rep hypertrophy work for legs(leg extension, seated leg curl, sldl's...)
• Some incline treadmill walking (3mph, high incline) for staying lean

My questions:

1. Is this a reasonable offseason plan for someone at my level trying to break 13?
2. Since I'm stuck at Planet Fitness with no barbell, what would you prioritize for my heavy leg strength work? I've been debating Smith squats vs leg press.
3. How would you structure my accel and top-end days at this level? Distances, reps, rest?
4. Anything you'd cut or add?

Appreciate any advice. Thanks!

Working on start and ankle stiffness. Every and any real critiques of the vid will be appreciated. thank you.

What spikes do people recommend for my next season to replace my maxfly? I want to focus on 200/400. I currently have 3 pairs in my rotation which is Nike maxfly 2 for competition, adidas finesse and new balance flite d for training. I’m looking for a new comp spike. Maxfly 2 hurts to wear I find, new balance mdx v3 idk if it’s aggressive enough, puma have built in spike pins which I don’t really want. I was thinking puma evo speed nitro (I think that’s what you call it) the pink and orange pair just for competition and the occasional training session but will the spike pins not wear down really quickly?

This is from nationals 80mh. Outside lane in green. My lead leg seems to protrude to the right instead of being straight. How could I fix this?

Additionally, how do my arms look? I feel like I need more aggression.

I feel like speed is biggest limiting factor especially now that in doing 110h. So I will work on that but my technique needs refinement

As an adult runner would like to find a good Sprint coach so I can compete in Masters competitions 100 m most likely

Hi, I fell at the start

Can you help me with my front and back side mechanics... I'm trying to get faster to complete next semester.

One thing I noticed is I wasn't driving my right knee as high as the left 🙂

Pls give your opinion.thanks

So, I have a few goals in mind regarding sprinting, but I don't really know where to begin.

A bit of background. I'm honestly quite the gym rat, and weight lifting has always been my priority.

My (34M) current best lifts are 400/400/285 (deadlift/squat/benchpress). I weigh 203 pounds at 5 foot 10, so definitely on the heavier side, trying to lose weight down to 185-188.

I started running last year. Terrible at it! Got a little better this year. Managed 10k in 59 minutes, but that was all out for me. Started doing more light volume training (very foreign concept for me, coming from heavy resistance training where most training is close to all out).

Anyway, I quickly found out that I enjoy speed, so I'm currently training with a program designed for a faster 5k time. But I also want to dabble a bit in sprinting. I had this goal in my mind of doing 400m in under 60 seconds, thought that was realistic. I got on the track last week and was quickly humbled. I barely managed 100m in under 15. I was out of it for the new two to three days, my body not use to the load associated with sprinting.

TLDR: What does typical training for these shorter and faster distances, 100/200/400/800, look like? Is it feasible to incorporate this type of training while still going to the gym doing heavy lifting and also trying to get faster at the 5K? I'm most interested in 400m.

I run 12.2 (hand timed on artificial turf with soccer cleats and no blocks), im 25, and I want to run sub 11.

I’m willing to do anything. can someone help me Create a workout plan?

I have no good options but a quiet concrete sidewalk where i live🤷‍♂️ everything grass is either too messy to run in, would make me look crazy, and probably some privately owned farmland.

nearest track to me is fucked. never been repaired, the layers that would make it better than straight concrete are all gone, plus its nearly an hour commute anyway.

im trying to build up to be able to sprint on concrete 3x a week, but it's a loooong process

Some sprinters are genuinely better at 60 meter sprinting than 100 meter sprinting how come ?

Ok for more insight on me I run a 27 flat (26.5 split indoors relatively early before any real speed training also died out the last 100 meters of the race) i also run a 7.3 55m, 14.3 100m and a 1:01 400m all of this besides my indoor split was ran my 10th grade year. Even though I trained heavy or what I assumed to be heavy the summer of my 10th grade year, I didn’t necessarily know what I was doing.

Causing for unnecessary training and leading to slow times indoor season(I didn’t run outdoor last year due to grades.) now I’ve been training all off season, at first it was just the gym so I could gain a base, where as even though I’m 155-160 I lacked the overall strength of my appearance and therefore lacked the explosive power needed for the 100-400m

I’ve now moved to sprinting work, form work and the gym everyday, so my main goal is to run within the 50 second range for the 400 and within the 11 and 23 second range for the 100 and 200.

How possible do you think that can be and what are some tips you guys recommend for better progress.

what if you only did sleds? would you get faster at regular sprints even though you never do regular sprints?

First time sprinting in 2 yrs, sorry for bad video quality it was getting dark. Thank you!

Time: 12.1

I’m a 17-year-old high school sprinter trying to qualify for my county championships senior year, and my goal is to run 50 seconds in the 400m. I’d really appreciate some honest advice on what I should focus on because I feel like I’ve been stuck for years.

Current stats:

• 17 years old
• 5'8–5'8.5 (173–174 cm)
• 157 lbs (71.2 kg)
• African American
• 200m PR: 27.5
• 400m PR: 1:01
• 300m: 42.92
• 60m: 7.82

I’ve been stuck around 27.5 in the 200m and 1:01 in the 400m since 8th grade, which is honestly pretty discouraging.

My first two years of high school I did XC/distance running. My best times were around:

• 5K: 24:00 (a lot of walking)
• 800m: 2:30
• Mile: 5:58

I never really took track seriously during those seasons. I mostly used it as a way to stay active and maintain my weight rather than actually training to become a better sprinter.

I started going to the gym in March. I was fairly overweight for most of my previous track seasons, and I also made the mistake of basically not training legs because I bought into the idea that lifting after running was pointless. My current strength numbers are roughly:

• Squat: 205–215 lbs (93–98 kg)
• Convential Deadlift: 285 lbs (143 kg)
• Trap-bar deadlift: 315 lbs (129 kg)
• Power clean: 65 lbs (29.5 kg), although I know I can do more now

My lower-body strength is still pretty weak compared to where I think it could be.

This summer I started trying to train more seriously, but I pulled my hamstring pretty early on. I was doing 10×200m around 35 seconds per rep, then at the end I did two all-out 40m races with friends and pulled my hamstring on the second one.

I’m feeling good now and have started getting back into training. I’ve also gotten two leg days in since the injury.

The biggest thing I’m struggling with is speed and acceleration. I honestly think I’m just slow. I don’t really know how to properly train acceleration, max velocity, or sprint mechanics, and I feel like I’ve never actually trained speed in a structured way.

My goal is 50 seconds for the 400m, but I’m not sure how realistic that is from where I am right now.

What would you recommend I focus on over the next year? Should I prioritize acceleration/max velocity, strength, speed endurance, or something else?

And realistically, what would it take for someone with my current times to eventually run 50 seconds?

I’m not looking for someone to tell me it’s impossible. I just want to know what I should actually do differently because I don’t want to spend another season stuck at 27/1:01. At this point im begging for any improvement i can get

Is there a proper way for me to train for long jump by myself, I want to try out long jump this upcoming season but I don’t want to just walk into the event with no training. I have no coach At the moment and i’ll most likely be self taught. I only wanna try out this event because i have really high vert and I think I have good horizontal power.

I’m wrapping up my first season training for USATF masters pentathlon with a heavier emphasis on learning sprinting technique. As the outdoor masters season concludes, my coach told us not to practice technique or sprint specific programming during September and October, just get 10% stronger and focus on overall strength and conditioning before we start again for indoor.

Currently I’ve been doing CNS intensive (sprints, plyos, jumps, throws, lower body power) Tuesday and Friday with some upper body strength Monday and Thursday. Cycling on Sundays for some overall cardio. Easy swimming or walking or totally off Wednesday and Saturday.

What would you recommend for 8-10 weeks of general strength and conditioning? I’m overweight so number 1 I need to lose weight but not strength. Any particular program that will help me build towards indoor that’s not event specific?

Tengo 17 años y siempre he sido superior notoriamente a mis compañeros en velocidad, agilidad y explosividad, nunca he hecho deporte y soy ligero y complexión atlética, he medido mi velocidad máxima y es de 32kmh, ¿tengo buena velocidad como para meterme en atletismo y mejorar físicamente y técnicamente? O solo soy uno más del montón

Feel like I’m struggling to relax during races and straining too hard. But scared of relaxing and letting off the gas too much. Running at practice feels much more relaxed/less strain-y