Beginner routines for sprinting?

[Terzo]

Long story short, my mouth has written a check that my body can't cash...at least not yet.

Thus, I am looking for a routine to get into sprinting, ideally one for a complete novice. I've been looking around but can't really find anything that seems to set up a routine similar to the starting strength and 5x5 routines that exist for weight lifting.
The one thing I've noticed is that hill sprints are supposedly good for beginners as they improve technique.

Right now I usually do compound lifts twice a week and row (5k distance) on other days. While I've run before, it was more distance based and I was never fast.

Can anyone help me out with a weekly routine to learn and improve at sprinting? The distance I'm looking at is short, between 50 and 100 meters.

I have a rowing machine in my apartment as well as a gym membership, if those are of any help.

Thanks!

 

[SociallyChallenged]

If you're interested in sprinting, you're going to need access to a track. Why are you interested in 50-100m? That's pretty short and you'll get more explosive adaptations, but not many cardiovascular changes. There aren't a lot of sprinting programs out there, but you can find some books on it.

You can do something like high intensity interval training (HIIT), which would improve both your explosiveness and cardiovascular ability. A simple sprinting program is pretty boring actually.

5x40m
5x60m

Rest 2min in between.

10x100m

Rest until recovered.

6x150m

Rest 3min in between.

You could even do different drills to improve your sprinting like ladder drills for footwork, plyometrics, olympic lifts, etc. Just be creative - run at different distances. The higher the distance, the fewer the repetitions. Base it on how you feel 'cause you'll feel like crap the first few workouts, lol. Try HIIT though, it's more functional for overall fitness gains.

 

[neocpp]

I think there was a similar thread posted here: http://forums.anandtech.com/showthread.php?t=2222107

 

[Terzo]

If you're interested in sprinting, you're going to need access to a track. Why are you interested in 50-100m? That's pretty short and you'll get more explosive adaptations, but not many cardiovascular changes. There aren't a lot of sprinting programs out there, but you can find some books on it.

You can do something like high intensity interval training (HIIT), which would improve both your explosiveness and cardiovascular ability. A simple sprinting program is pretty boring actually.

5x40m
5x60m

Rest 2min in between.

10x100m

Rest until recovered.

6x150m

Rest 3min in between.

You could even do different drills to improve your sprinting like ladder drills for footwork, plyometrics, olympic lifts, etc. Just be creative - run at different distances. The higher the distance, the fewer the repetitions. Base it on how you feel 'cause you'll feel like crap the first few workouts, lol. Try HIIT though, it's more functional for overall fitness gains.

There's a school very close by. I haven't checked it out, but I'm hoping they have a track. I'll provide the backstory on my choice if distance at the end of the post.

The sample workout you gave me is very helpful. I think my biggest problem (and something I'll have to work around based on what you're saying) is that I'm used to more structure for workouts. For example, starting strength is very clear about how many sets, reps, exercises, and rest days to take in a week.

Take olympic lifts as another example. Would I need a day of rest between them and the sample sprint work out? Or could I do them on consecutive days?

I'm guessing the best way is to get out there and just run, then play it by ear and listen to my body. It's just that I'm not used to having such a nebulous exercise schedule.

I think there was a similar thread posted here: http://forums.anandtech.com/showthread.php?t=2222107

Thanks. I had looked at that earlier, but it seemed to go over potential exercises rather than setting up an actual routine. Unfortunately, based on what SC is saying, it seems that set running routines aren't common.


Backstory, for those who are interested.
Basically I was talking some good natured smack with one of my coworkers, challenging him to various feats of strength. He responded that he could beat me in anything besides lifting. So I challenged him to a 40 yard dash. However, I'm almost certain he could beat me at this point in time, which is why I said I want two months to train.
I get the feeling that it wont actually happen, as he doesn't seem to care enough to prove he's faster. That said, he's very adamant that he's faster than me and I'm not going to let him continue to claim that without backing it up.

 

[HNNstyle]

hah, that's my thread. I haven't raced the guy yet. We've hung out and stuff but we made it an appointment to race at next weekend's BBQ since there's going to be about 20+ people there. So far, I've only been practicing my starting technique since I don't have access to something that's 40 yards. For my workouts, I incorporated some deadlifts, box jumps, and 1 leg jumps. Then I've been watching a few NFL combine 40 yard dashes to check out their technique.

 

[SociallyChallenged]

There's a school very close by. I haven't checked it out, but I'm hoping they have a track. I'll provide the backstory on my choice if distance at the end of the post.

The sample workout you gave me is very helpful. I think my biggest problem (and something I'll have to work around based on what you're saying) is that I'm used to more structure for workouts. For example, starting strength is very clear about how many sets, reps, exercises, and rest days to take in a week.

Take olympic lifts as another example. Would I need a day of rest between them and the sample sprint work out? Or could I do them on consecutive days?

I'm guessing the best way is to get out there and just run, then play it by ear and listen to my body. It's just that I'm not used to having such a nebulous exercise schedule.



Thanks. I had looked at that earlier, but it seemed to go over potential exercises rather than setting up an actual routine. Unfortunately, based on what SC is saying, it seems that set running routines aren't common.


Backstory, for those who are interested.
Basically I was talking some good natured smack with one of my coworkers, challenging him to various feats of strength. He responded that he could beat me in anything besides lifting. So I challenged him to a 40 yard dash. However, I'm almost certain he could beat me at this point in time, which is why I said I want two months to train.
I get the feeling that it wont actually happen, as he doesn't seem to care enough to prove he's faster. That said, he's very adamant that he's faster than me and I'm not going to let him continue to claim that without backing it up.

Well, it's like if you can think it up, you can run it and you'll get better because of it. You can also do pyramids, but those are typically for longer distances. For you, plyometrics (box jumps, squat jumps, power cleans, jump rope, lunge jumps, bounding), weightlifting (squats, deadlifts), and sprinting short distances will get you much better.

 

[bononos]

hah, that's my thread. I haven't raced the guy yet. We've hung out and stuff but we made it an appointment to race at next weekend's BBQ since there's going to be about 20+ people there. So far, I've only been practicing my starting technique since I don't have access to something that's 40 yards. For my workouts, I incorporated some deadlifts, box jumps, and 1 leg jumps. Then I've been watching a few NFL combine 40 yard dashes to check out their technique.

40m is about having a good start and then acceleration and more acceleration. You did the right thing by focusing on starting.

 

[RearAdmiral]

As a sprinter myself I have a couple tips. You don't want your hamstrings to explode so make sure to get them nice and strong and FLEXIBLE. You want flexible hammies, groin and hips. Don't be afraid to hop on a hip ad/abduction machine. Most people's quads are usually pretty strong as they are easy enough to exercise.

Getting into a correct starting position, with or without starting blocks is not comfortable. If you feel comfortable(to start out with) you are doing it wrong. Feeling comfortable probably means your body position is too vertical and all your energy will shoot straight up instead of horizontally. You want to explode forward, not up. It could also mean that your legs are too stretched out and not compact. You want to explode out of your starting position and have your knees lock up and lose all that form/precious momentum. Your head should have barely been facing forward by the time you finish a 40m. Typically during my competition 100m my head would come up around 30-35m. That's about when I ran out of top speed.

Also buy the lightest sprinting spikes you can find. You don't really need to worry about anything else besides the weight. You aren't buying comfort here.

Rawr sprinting is so awesome!

 

[Terzo]

Thanks for the advice everyone. Excuses aside, I didn't get a chance to do much beside my normal weight lifting, although I did fit in an interval workout on the rowing machine.

Tonight I did (well, attempted) the workout SociallyChallenged suggested. Due to having difficulty finding a track, I ended up measure the gaps on the sidewalk by my apartment and using those for distance. Before starting, I did a warmup jog and some stretching.

The first set (5x40 meters) went pretty well. I was definitely slowing a little bit. I was surprised to notice my shoulders/back were getting hit as well as my legs. Anyways, at the end of the set I was feeling pretty good.

So of course I had to go and muck something up. Near the end mark of my first 60 meter sprint, my left leg tensed up, in the hamstring area a little above the back of the knee. I tried doing a slower run, but honestly even jogging it felt uncomfortable. I don't know what I did, but it doesn't feel serious. I'm guessing (maybe hoping too) that it will feel better in a day or two.

Truth be told, I don't know that I would've been able to do the entire workout anyways. After what little running I did, 6x150 seems daunting.

Anyways, ideally I'll give this another shot in a few days. Any suggestions on stretches and warmup? I just went through roughly what I remember from high school, so a better warmup would probably be helpful.

As a sprinter myself I have a couple tips. You don't want your hamstrings to explode so make sure to get them nice and strong and FLEXIBLE. You want flexible hammies, groin and hips. Don't be afraid to hop on a hip ad/abduction machine. Most people's quads are usually pretty strong as they are easy enough to exercise.

Getting into a correct starting position, with or without starting blocks is not comfortable. If you feel comfortable(to start out with) you are doing it wrong. Feeling comfortable probably means your body position is too vertical and all your energy will shoot straight up instead of horizontally. You want to explode forward, not up. It could also mean that your legs are too stretched out and not compact. You want to explode out of your starting position and have your knees lock up and lose all that form/precious momentum. Your head should have barely been facing forward by the time you finish a 40m. Typically during my competition 100m my head would come up around 30-35m. That's about when I ran out of top speed.

Also buy the lightest sprinting spikes you can find. You don't really need to worry about anything else besides the weight. You aren't buying comfort here.

Rawr sprinting is so awesome!

Thanks for the tips. I definitely tried to start from a three point stance, although I'm sure my form could use some work. Also, I'm not so serious that I'm going to go buy sprinting shoes.