Have i reached my running peak?

Question

In 10th grade. i managed to achieve my school record for the 400m with a time of 52.78..

in 11th grade. i had only impoved slightly and ran a 51.99.. altho i ran a 50.7 for my split during the 4x400, but taking into consideration that there was a rolling start, i wouldnt call that my fastest time.

Its my senior year, and the Varsity Record is 50.4

We do Sports seasonaly here. I dont do anything for the first season, but Do wrestling as a winter sport, then finaly track.

I realy want to leave my mark on this school as i have been here since Kg.

Does any1 have any tips on how i can achieve this..

I have never worked out in the gym before, so i am wondering Will lifting weights increase my time? if so. wat exercises.

Any help would mean the world to me, as Achieving this time is somthing that is very important to me.

Thank you for all the help

Answer 1

Actually, you got it- Strengthening your core will help tremendously - your abs, your back etc.  Push-ups are a great all encompassing strengthener too.  

Also the guy above is right about cross country.  The 400m is a long sprint that requires a strong aerobic capacity and an even stronger anaerobic capacity.  Running distances during the off season will help give a solid foundation of aerobic training and run hills and bleachers for strength.  

Check out this website for fantastic 400 training and advice.

http://www.nacactfca.org/articles/Hart-e...

There are other websites too if you google, but frankly I think that this is the best one.

You have definitely NOT reached your peak.  The best is yet to be if you keep that great attitude and make it happen.

I really wish you the best of luck!!!

Answer 2

Exercising in terms of lifting will do you no good. that is just strength training. what you need to train are your twitch muscles. these are the muscles which determine how fast you are. there are not that many exercises to train them but what you can do is stay relaxed when running. when you exert too much energy you will not be to unleash the full potemtial of these fiber. hope this helps :)

Answer 3

yes, I have a suggestion, but you'll reject it...RUN CROSS COUNTRY

Speed is strength...You get plenty strong for sprints from XC

Answer 4

work with a coach.  

you may of reached your "self trained" peak...but i'd be surprised if you are training and running perfectly given that you're asking these questions here.

Answer 5

Make sure you are running now until then. Start building some more endurance. Even in the winter after wrestling practice, go out and run. I also wrestle in the winter and then long distance track after, so I know how it feels. Some days do some speed workouts, some longer runs on other days and you'll do great. You won't need upper body strength but some leg workouts would help. Ab workouts are recommended too. Running up hills is a great workout also. You really have to dedicate yourself this year, but I think you can do it. Good luck.

Answer 6

When I coached my team my sprinters did a mix of medium runs (no more than five miles), weight training, resistance training, hill training and sprint work outs. You need to teach the body to run faster than record pace. You said 50 seconds. That's 12 second 100's. I would organize repeats of 100's or 200's at a faster that 12 seconds 100's.

I had guys running 49 on my team in Ohio. Now the thing you and your coach must figure out is have you reached your peak. Nobody can figure that out via e-mails and answer pages. Although, considering any good runner never peaks in their teens. Mid to upper 20's maybe.

Answer 7

leg lifting in the offseason would definitly help...i would also suggest trying to find indoor track meets over the winter to help you get some races under ur belt before the season even starts...start eating right and all that good stuff now, and you'll be much better for it by track season...the better shape ur in at the beginning of the season, the better ur season will be...good luck