Q&A for How to Do Sprint Training

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  • Question
    How do you train for sprinting at home?
    Tyler Courville
    Tyler Courville
    Professional Runner
    Tyler Courville is a brand ambassador for Salomon Running. He has run in 10 ultra and mountain races across the United States and Nepal, and won the 2018 Crystal Mountain Marathon.
    Tyler Courville
    Professional Runner
    Expert Answer
    You can track the distance between landmarks outside, like mailboxes, signs, or trees, to help you keep track of how fast and far you go.
  • Question
    Which exercises help to enhance ankle and foot strength?
    Kai Ng
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    To enhance ankle and foot strength, you should exercise your whole body. You can do squats, lunges, and deadlifts. Also, do stretching exercises like glute stretches, calf stretches, hamstring stretches, and quad stretches.
  • Question
    Can I get very good at sprinting within six months?
    Community Answer
    Community Answer
    Probably. It depends on how good you want to be and how hard you're willing to try.
  • Question
    Will sort of results will I see in 90 days?
    Donagan
    Donagan
    Top Answerer
    It's hard to predict specific results, but training really hard for 90 days should produce results that will amaze you!
  • Question
    Is 10.66 seconds a good time for a 14 year old?
    Community Answer
    Community Answer
    10.66 is a REALLY fast time for a 14 year old.
  • Question
    What exercises would be good to do along with sprint training?
    Community Answer
    Community Answer
    Shuffling skips, leg swings, leg pulls, knee pulls, high knee runs, or really any workouts that focus on your legs.
  • Question
    How tall do I need to be to beat Usain Bolt's record?
    Community Answer
    Community Answer
    You don't have to be tall. You have to work hard and be faster.
  • Question
    What should I do if I get pain above my hip after I work out?
    Community Answer
    Community Answer
    You should stretch before and after you work out, which can help decrease this pain. However, if it persists, you should consult your doctor for professional medical advice.
  • Question
    What do I do with my arms while I sprint?
    Community Answer
    Community Answer
    You should move your arms back and forth from ear to hip. The faster you pump your arms, the faster you will sprint.
  • Question
    Is 11.42 seconds a good time in the 100 m for a 17-year-old-boy who is new to sprinting?
    Community Answer
    Community Answer
    Yes, this is a really good time. Keep up the good effort!
  • Question
    While running, I feel pain in my upper thigh. What am I doing wrong?
    Community Answer
    Community Answer
    Unless it is a shooting pain, you're likely doing nothing wrong. Your quadriceps is one of the key muscles used in running. Most likely, your muscle isn't used to the build up of lactic acid, and this is causing you discomfort. If you are feeling a sharp, shooting pain when you run, you should probably consider seeing your doctor about it.
  • Question
    How can I increase my speed?
    Community Answer
    Community Answer
    Check out this article: how to sprint faster.
  • Question
    How do I treat shin splints?
    Community Answer
    Community Answer
    Shin splints are common with new runners. It is generally associated with tight calf muscles. Warming up and stretching before, during and after training is recommended. Rolling a frozen water bottle (like a rolling pin) up and down the calf can help relieve the muscles. Shin splints will not do any damage and will go away after a period of time, just don't stop!
  • Question
    What is the minimum temperature at which it is okay to sprint outside? It's around 7 C here, and my nose gets runny, making it difficult to breathe.
    Community Answer
    Community Answer
    Below about 22 C is risky. You run the risk of cramps and torn muscles at lower temperatures. That's why the Olympics are held in the summer and track meets during the winter are held indoors where the temperature can be controlled.
  • Question
    Will training my shoulders help in sprinting?
    Community Answer
    Community Answer
    Strengthening your arms and shoulders can minimally improve your sprinting by giving you more power in your muscles to use when running, but the change won't be drastic.
  • Question
    How do I do sprint training if I am a preteen?
    Community Answer
    Community Answer
    Follow the recommendations laid out by the article. First, aim to increase your sprint frequency from 4 to 8 sprints per session. Choose a date (like the 20th) of every month to increase your frequency. Next, after reaching the desired sprint frequency, I would recommend decreasing the rest period between each sprint. Again, choose a date (like the 14th) of every month to decrease your time by 10-15 seconds. A good resting time is anywhere between 90-120 seconds. Don't rush the progressive training cycle and always focus on form.
  • Question
    Is 11.78 a good 100 meter time for a 17 year-old boy?
    Community Answer
    Community Answer
    That's really fast for a 17 year-old. It's a speed of 8.49m/s or 19mph.
  • Question
    Is 100 meters in 13 seconds good for a 13 year old?
    Sam Plio
    Sam Plio
    Community Answer
    Yes. It is a good time for 13 years old at 100 meters. Just keep practicing and you will get even better.
  • Question
    How do I improve my speed if I am a young teen?
    I8me43
    I8me43
    Community Answer
    I suggest you try sprinting short distances and timing them. You can continue to do this until you get the time you want! Don't get discouraged, you'll get there soon!
  • Question
    Will sprinting increase my height?
    Community Answer
    Community Answer
    No, sprinting will not have any effect on your height.
  • Question
    Will I need any kind of special food diet?
    Community Answer
    Community Answer
    Nothing special, just eat healthier. Also, just before training eat some fast release energy like a chocolate or protein bar.
  • Question
    How long will it take to decrease my time from 15 seconds to 11 seconds?
    Community Answer
    Community Answer
    It depends on your determination, but if you practice every day or every other day and train hard, you could do that in a month or two.
  • Question
    Will there be any issue with my training if I rest on Sundays?
    Community Answer
    Community Answer
    No, there's no problem with resting on Sundays. In fact, you should have one or two rest days per week to ensure that you're not overworking your muscles.
  • Question
    I'm a freshman and I'm trying to make my school's track team. Is 12.08 a good time for a 14-year-old?
    Community Answer
    Community Answer
    Are you talking about running a 100m? If so, yes, 12.08 is a very good time. Just keep working hard. One thing that's really helped me is constant hydration. When you think you've had enough water, drink more.
  • Question
    Is a 3 minute half mile good for a young teen?
    Community Answer
    Community Answer
    Yes it is! If you work on building endurance to keep that pace, your mile time will also be good. Sprinting helps with all this.
  • Question
    How will sprinting affect my legs if I'm trying to gain muscles?
    Community Answer
    Community Answer
    In my opinion, leg workouts are the way to go. Sprints are great for speed, and leg muscles too, but the faster, easier way to get those quads and calves are calf raises (with a machine found in most public weight rooms) and of course, squats. For squats, you don't necessarily need weights, but the results will be better if you use them.
  • Question
    Is it problematic if I sprint and workout every day?
    Community Answer
    Community Answer
    Yes and no. You can do hard workouts often, but make sure to take a rest day when you need it. I recommend taking a day off at least once a week to allow for muscle recovery. On your rest day, don't just sit around though. Make sure to go for a light walk or jog to ensure your muscles don't get tight. If you feel really sore, I recommend epsom salt baths and elevating your legs.
  • Question
    Where I live it's on average -25 C in winter. How can I practice if I live in a small place with no gym, treadmill, or indoor track?
    Donagan
    Donagan
    Top Answerer
    On really cold days you'll have to content yourself with plenty of indoor cardio exercise to maintain stamina, and then look for slightly warmer intervals when you can go outside and run. At least you can console yourself in knowing that the climate is interfering with the training regimen of other local runners, too.
  • Question
    How can I practice sprinting on treadmill?
    Community Answer
    Community Answer
    I normally jog for a certain amount of time, then sprint for 15-20 seconds at equally spaced intervals throughout the jog.
  • Question
    What should I do if I get shin splints, how do I avoid and strengthen?
    Donagan
    Donagan
    Top Answerer
    The only treatment for shin splints is rest. Check out this web page: HealthLine.com/health/shin-splints.
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