Sprinting Workouts?

Question

I just got back from a meet that I completely sucked at. I do the 400 and 200. Last meet 400: 1:14 and 200: :30 and this meet 400: 1:16 and 200: :32. I am very disapointed and want to take the running to a new level of seriousness. What are some super good workouts to improve my times? I need one a couple for Hard days and recovery days.

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle bulk and strength not the muscle endurance. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have X amount of runs. And in most cases, you must increase the muscle tolerance to see some sort of improvement. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!