Ive used compression or christmas spiks, size 7mm. now im using pyramids size 1/4.. times are about the same a tad bit slower sometimes.. but what should i use for an indoor type surface? Ive heard pins but im not sure.Ima sprinter what kind of replacment spikes should i use and what size?
Some tracks don't allow spikes more than 1/8 inch, so you should get several types in case you need to change for races.
Thursday, January 19, 2012
What muscles are needed to build in order to become a faster sprinter?
i know legs, but obviously a proper explanation would be greatly appreciated.What muscles are needed to build in order to become a faster sprinter?
How To Develop A Strength Training Program To Run Faster!
by Steve Preston ---- December 06, 2005
Whether you are a sprinter, middle distance, or long distance runner, a properly executed strength training program will be the key to improving your running times.
If you鈥檙e a runner, you MUST strength train correctly. Running for distance, being aerobic in nature, will begin to break down good muscle tissue. You need a strength training program that will keep the muscle you have, and ultimately to build more muscle, that will carry over to faster running times.
Here are some tips to help you develop a strength training program exclusively for runners.
1. Emphasize Your Running Muscles
You should train all of your muscles thoroughly in any strength training program. The body works as a unit. Never neglect body parts, or favor other body parts simply because you like to train them. Give all of your muscles attention, but emphasize the ones that pertain to your sport the most. The running muscles, in order of importance are: Buttocks, Thighs, Calves, Shoulders, Chest, Back and Arms. When you design a full-body workout for running, try to work the muscles in this same order.
2. Train With Full-Body Workouts
Unless you鈥檙e a bodybuilder, you should train the full body with each workout. A bodybuilder who is trying to gain a lot of muscle would split their routine in order to work more thoroughly on each body part. An athlete should use strength training as a means to improve sports performance. A full body routine properly addresses the needs of an athlete.
3. Train the Tibialis Anterior
The tibialis anterior is the muscle on the front of the shin. By working on this muscle, you keep a balance with the calves ie. the soleus and gastrocnemius muscles. You need to keep opposing muscles in balance to maximize performance and minimize injuries. The tibialis anterior should also be developed to minimize shin splints. You can perform a foot flexion exercise to work on the T. A. muscle. If you鈥檙e serious about running and don鈥檛 have access to a foot flexion machine, I鈥檇 suggest you get one.
4. Emphasize Your Buttocks Exercise
If you were asked to name the fastest land animals, you might say a cheetah, or an ostrich. The interesting thing about these animals that run so fast, is that they have skinny legs, but very well developed hinds (buttocks). The same with humans. Any runner, sprinter, middle, or long distance, should emphasize exercises that work on the buttocks area. If you have access to a Reverse Hyperextension machine you can work the area directly, with complete safety. If you don鈥檛 have one, a barbell full squat with work just fine.
5. Strength Train More Intensely Than You Run
When you strength train for running, you must strive to perform a set until you can no longer complete another repetition in perfect form. Obviously, you don鈥檛 run until you drop. That would be counter-productive, and dangerous. Strength training is completely different and should be treated as such. By strength training a muscle to the point of momentary muscular failure, you set the stage for rapid strength gains in the muscle.
6. Strength Train Slowly To Run Faster
Any strength training exercise should be performed slowly and deliberately. This takes the momentum out of the exercise, and therefore maximizes the amount of muscle fibers that are stimulated. A proper cadence when strength training should be about 2 seconds to lift the weight (when you contract the muscle) and at least 4 seconds to lower the weight (lengthen the muscle).
7. Add Weight or Repetitions Whenever Possible
It is so important for runners to try to add weight to an exercise as often as possible, or keep the weight the same and add repetitions whenever possible. This forces the muscles to adapt by increasing in strength. Runners need to do this because the very nature of frequent long runs catabolizes muscle tissue. Strength training in a progressive fashion will help preserve muscle, and ideally, add more muscle and strength to run faster, longer.
Steve Preston is a Sports Performance Specialist in Virginia Beach, Virginia. He specializes in developing sport-specific strength training programs for athletes. He is available for phone consultations, and clinics. For more information go to http://www.sports-strength.com
Hope this helps.
P.S. re how ull know if a girl likes u----%26gt; it could be a combination of some that i mentioned. some r over the top and some r not... bottom line is it's a reality... thanks for choosing my answer as the best for the 2nd time...
Thanks again. Wonder how I can e-mail u just to say THANKS every time u choose my answer.....
resistance training with the leg muscles is a very good way to develope speed. Add weight to your ankles while running and or walking .
don't use ankle weights - they will put too much strain on your knees because the weights at the bottom of your legs makes you jerk the weight to lift it and the knees take a beating - I played football in college and I ran a 4.6 40 yards dash at 5'8" and 195 pounds - all I ever did for conditioning was doing sprints in the pool and running hills - the pool running gives your body natural resistance so you will not hurt yourself - if you sprint in the pool for 20-30 minutes, you will be exhausted - and running hills develops fast twitch muscles fibers that are crucial to trying to build up your speed - it will help develop explosive power from your legs which will make you a faster runner - good luckWhat muscles are needed to build in order to become a faster sprinter?
Other than the obvious strength training, sprinting training and explosive energy training needed... one thing that has been shown to improve speed is flexibility.
So- in addition to all the major muscle groups that other people will post for you- don't skimp on flexibility. Do a lot of stretching. it's not to reduce injuries- but it actually improves your speed.
glutes, hamstrings, gastronemeus- lunges are a good exercise for sprinters. All muscles contribute in sprinting.
How To Develop A Strength Training Program To Run Faster!
by Steve Preston ---- December 06, 2005
Whether you are a sprinter, middle distance, or long distance runner, a properly executed strength training program will be the key to improving your running times.
If you鈥檙e a runner, you MUST strength train correctly. Running for distance, being aerobic in nature, will begin to break down good muscle tissue. You need a strength training program that will keep the muscle you have, and ultimately to build more muscle, that will carry over to faster running times.
Here are some tips to help you develop a strength training program exclusively for runners.
1. Emphasize Your Running Muscles
You should train all of your muscles thoroughly in any strength training program. The body works as a unit. Never neglect body parts, or favor other body parts simply because you like to train them. Give all of your muscles attention, but emphasize the ones that pertain to your sport the most. The running muscles, in order of importance are: Buttocks, Thighs, Calves, Shoulders, Chest, Back and Arms. When you design a full-body workout for running, try to work the muscles in this same order.
2. Train With Full-Body Workouts
Unless you鈥檙e a bodybuilder, you should train the full body with each workout. A bodybuilder who is trying to gain a lot of muscle would split their routine in order to work more thoroughly on each body part. An athlete should use strength training as a means to improve sports performance. A full body routine properly addresses the needs of an athlete.
3. Train the Tibialis Anterior
The tibialis anterior is the muscle on the front of the shin. By working on this muscle, you keep a balance with the calves ie. the soleus and gastrocnemius muscles. You need to keep opposing muscles in balance to maximize performance and minimize injuries. The tibialis anterior should also be developed to minimize shin splints. You can perform a foot flexion exercise to work on the T. A. muscle. If you鈥檙e serious about running and don鈥檛 have access to a foot flexion machine, I鈥檇 suggest you get one.
4. Emphasize Your Buttocks Exercise
If you were asked to name the fastest land animals, you might say a cheetah, or an ostrich. The interesting thing about these animals that run so fast, is that they have skinny legs, but very well developed hinds (buttocks). The same with humans. Any runner, sprinter, middle, or long distance, should emphasize exercises that work on the buttocks area. If you have access to a Reverse Hyperextension machine you can work the area directly, with complete safety. If you don鈥檛 have one, a barbell full squat with work just fine.
5. Strength Train More Intensely Than You Run
When you strength train for running, you must strive to perform a set until you can no longer complete another repetition in perfect form. Obviously, you don鈥檛 run until you drop. That would be counter-productive, and dangerous. Strength training is completely different and should be treated as such. By strength training a muscle to the point of momentary muscular failure, you set the stage for rapid strength gains in the muscle.
6. Strength Train Slowly To Run Faster
Any strength training exercise should be performed slowly and deliberately. This takes the momentum out of the exercise, and therefore maximizes the amount of muscle fibers that are stimulated. A proper cadence when strength training should be about 2 seconds to lift the weight (when you contract the muscle) and at least 4 seconds to lower the weight (lengthen the muscle).
7. Add Weight or Repetitions Whenever Possible
It is so important for runners to try to add weight to an exercise as often as possible, or keep the weight the same and add repetitions whenever possible. This forces the muscles to adapt by increasing in strength. Runners need to do this because the very nature of frequent long runs catabolizes muscle tissue. Strength training in a progressive fashion will help preserve muscle, and ideally, add more muscle and strength to run faster, longer.
Steve Preston is a Sports Performance Specialist in Virginia Beach, Virginia. He specializes in developing sport-specific strength training programs for athletes. He is available for phone consultations, and clinics. For more information go to http://www.sports-strength.com
Hope this helps.
P.S. re how ull know if a girl likes u----%26gt; it could be a combination of some that i mentioned. some r over the top and some r not... bottom line is it's a reality... thanks for choosing my answer as the best for the 2nd time...
Thanks again. Wonder how I can e-mail u just to say THANKS every time u choose my answer.....
Report Abuse
What muscles are needed to build in order to become a faster sprinter?resistance training with the leg muscles is a very good way to develope speed. Add weight to your ankles while running and or walking .
don't use ankle weights - they will put too much strain on your knees because the weights at the bottom of your legs makes you jerk the weight to lift it and the knees take a beating - I played football in college and I ran a 4.6 40 yards dash at 5'8" and 195 pounds - all I ever did for conditioning was doing sprints in the pool and running hills - the pool running gives your body natural resistance so you will not hurt yourself - if you sprint in the pool for 20-30 minutes, you will be exhausted - and running hills develops fast twitch muscles fibers that are crucial to trying to build up your speed - it will help develop explosive power from your legs which will make you a faster runner - good luckWhat muscles are needed to build in order to become a faster sprinter?
Other than the obvious strength training, sprinting training and explosive energy training needed... one thing that has been shown to improve speed is flexibility.
So- in addition to all the major muscle groups that other people will post for you- don't skimp on flexibility. Do a lot of stretching. it's not to reduce injuries- but it actually improves your speed.
glutes, hamstrings, gastronemeus- lunges are a good exercise for sprinters. All muscles contribute in sprinting.
What does it take to be a Professional Sprinter in Track?
im in the 9th grade starting in September and ive been wanting to be a professional sprinter for about a year so i train like 3-6 days a week to become one,
what muscles do you need? like what arm muscles? and all that? also what workouts on the track should i be doing to get a faster 100meterWhat does it take to be a Professional Sprinter in Track?
You should join a running club or your high school track team. To go professional you need a lot of talent and hard work.
The fact is that most will never be a pro. Aim a little bit lower first. Look forward to beating your high school competition and then if you beat them good, go to the national level and then go to college and do the same, blow about the collegiate NCAA by a long shot and try and find an agent.What does it take to be a Professional Sprinter in Track?
Work out a lot and eat healthy. To win you need good sized muscles, leg muscles that is. If you try every day, you'll eventually become professional.
be unhumanly fast
have a healthy mind and body
be positive
top 20 athletes in the world train about 1000 hours/year
read this http://www.coachr.org/variables_of_train鈥?/a>
good luckWhat does it take to be a Professional Sprinter in Track?
Well, to be a professional sprinter, you have to be fast... :)
Hope this was helpful
Try calf muscles- it starts with your tires. not your arms.
your going down to north carolina?
what muscles do you need? like what arm muscles? and all that? also what workouts on the track should i be doing to get a faster 100meterWhat does it take to be a Professional Sprinter in Track?
You should join a running club or your high school track team. To go professional you need a lot of talent and hard work.
The fact is that most will never be a pro. Aim a little bit lower first. Look forward to beating your high school competition and then if you beat them good, go to the national level and then go to college and do the same, blow about the collegiate NCAA by a long shot and try and find an agent.What does it take to be a Professional Sprinter in Track?
Work out a lot and eat healthy. To win you need good sized muscles, leg muscles that is. If you try every day, you'll eventually become professional.
be unhumanly fast
have a healthy mind and body
be positive
top 20 athletes in the world train about 1000 hours/year
read this http://www.coachr.org/variables_of_train鈥?/a>
good luckWhat does it take to be a Professional Sprinter in Track?
Well, to be a professional sprinter, you have to be fast... :)
Hope this was helpful
Try calf muscles- it starts with your tires. not your arms.
your going down to north carolina?
What UK license required to drive Mercedes Sprinter LWB with 1.5tonne load inside?
Hello all!!! Will be buying a Sprinter LWB van and need to know if I need to upgrade my UK driving license issued in 2006 which allows me to drive up to category B1?What UK license required to drive Mercedes Sprinter LWB with 1.5tonne load inside?
B1
Motor tricycles, quadricycles and three or four wheeled vehicles with an unladen weight no more than 550 kg
Not much help with a van!
Unless you have taken the extra test for a heavy traier you have this -
B
Motor vehicles with a MAM of up to 3,500 kg, no more than eight passenger seats, with or without a trailer - weighing no more than 750 kg.
So if the Sprinter has a maximum authorised mass (van with full load) less than 3500 kgs then you can drive it. If it is over 3500kgs you need a
C1
Vehicles weighing between 3,500 kg and 7,500 kg, with or without a trailer - weighing no more than 750 kg which requires a small lorry test which I guess you have not done or you would not be asking this.
It is possible to get a Sprinter which is over 3500kgs, if it is, it will be fitted with a Tachograph device which must be used - not by you though as you could not drive such a vehicleWhat UK license required to drive Mercedes Sprinter LWB with 1.5tonne load inside?
It seems like you will need a B catagory...click the link..then ignore the "Passed your driving test before 1 January 1997" that you see there, it is a seperate link..read the rest.
http://www.direct.gov.uk/en/Motoring/Dri鈥?/a>
B1
Motor tricycles, quadricycles and three or four wheeled vehicles with an unladen weight no more than 550 kg
Not much help with a van!
Unless you have taken the extra test for a heavy traier you have this -
B
Motor vehicles with a MAM of up to 3,500 kg, no more than eight passenger seats, with or without a trailer - weighing no more than 750 kg.
So if the Sprinter has a maximum authorised mass (van with full load) less than 3500 kgs then you can drive it. If it is over 3500kgs you need a
C1
Vehicles weighing between 3,500 kg and 7,500 kg, with or without a trailer - weighing no more than 750 kg which requires a small lorry test which I guess you have not done or you would not be asking this.
It is possible to get a Sprinter which is over 3500kgs, if it is, it will be fitted with a Tachograph device which must be used - not by you though as you could not drive such a vehicleWhat UK license required to drive Mercedes Sprinter LWB with 1.5tonne load inside?
It seems like you will need a B catagory...click the link..then ignore the "Passed your driving test before 1 January 1997" that you see there, it is a seperate link..read the rest.
http://www.direct.gov.uk/en/Motoring/Dri鈥?/a>
How do i get better at track if im a sprinter?
I need all the info i can get.. Because i runn the 100meter dash and trying to do the 4/1meter dash soo can anybody help.?
Any thing i can eat or do to get strong and healthier?How do i get better at track if im a sprinter?
Run up against people you know are better than you and it helps you go faster because you are tryig to keep up with them the whole time. btw what is your best time for 100 meter dash?How do i get better at track if im a sprinter?
run in sand..run barefoot..not barefoot in sand thoughHow do i get better at track if im a sprinter?
sprint some steep short hills . sprint up then walk down for your recovery then immediatly sprint back up repeat this 5x's.
Do this every other day. Weighted Vest Also help.national tire and battery
Any thing i can eat or do to get strong and healthier?How do i get better at track if im a sprinter?
Run up against people you know are better than you and it helps you go faster because you are tryig to keep up with them the whole time. btw what is your best time for 100 meter dash?How do i get better at track if im a sprinter?
run in sand..run barefoot..not barefoot in sand thoughHow do i get better at track if im a sprinter?
sprint some steep short hills . sprint up then walk down for your recovery then immediatly sprint back up repeat this 5x's.
Do this every other day. Weighted Vest Also help.
How much would it cost to re-spray a Mercedes Sprinter van?
It's a LWB up to 06 model. I called the only place in the Yellow Pages near me a couple of times but they still havent got back with an answer.How much would it cost to re-spray a Mercedes Sprinter van?
with resprays you really do get what you pay for. how good a job do you want? is the question and answerHow much would it cost to re-spray a Mercedes Sprinter van?
600-700
with resprays you really do get what you pay for. how good a job do you want? is the question and answerHow much would it cost to re-spray a Mercedes Sprinter van?
600-700
What are some exercises to do to become a faster sprinter?
i have been told that i am a fast runner already but i want to try out for basketball and track team next year and be a faster runner. any exercises to do that DO NOT require a weight room or equipment. just looking for some drills or exercises that will improve speed by basketball season.
thanks :-)What are some exercises to do to become a faster sprinter?
I am a track runner. Here are things we do...
Run up hills to build strength to push forward.
Jog with weights to build strength also
You can also do leg squats to build strength.
There are lots of things you can do. Those are the main things that helped meWhat are some exercises to do to become a faster sprinter?
Running long distance will actually help with your sprints. Also, sprint 100 yards then jog 50, then sprint 100 then 50 again. %26lt;--do this for as long as you can, but you need to push yourself
thanks :-)What are some exercises to do to become a faster sprinter?
I am a track runner. Here are things we do...
Run up hills to build strength to push forward.
Jog with weights to build strength also
You can also do leg squats to build strength.
There are lots of things you can do. Those are the main things that helped meWhat are some exercises to do to become a faster sprinter?
Running long distance will actually help with your sprints. Also, sprint 100 yards then jog 50, then sprint 100 then 50 again. %26lt;--do this for as long as you can, but you need to push yourself
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