Training for runing track

[Rubes11]

So i need help coming up with a good lifting program for a track runner. im going to run track at the college im going to this spring and need help coming up with the lifting program because i haven't ran track in years and well i need the help. so please if you have any advice i'd like to hear your input. thank you.

Ryan

 

[suprfast]

So i need help coming up with a good lifting program for a track runner. im going to run track at the college im going to this spring and need help coming up with the lifting program because i haven't ran track in years and well i need the help. so please if you have any advice i'd like to hear your input. thank you.

Ryan

Care to elaborate what you are running(or is it a field event).
I ran track all through high school and was decent. I did the middle distant events, 1/2 mile, mile, 2mile and thought i did okay. Half mile was a 1:57, mile was a 4:34, and 2 mile was a 9:18. If you need help with middle distance let me know. In the end, putting on miles is your best training, unless you are doing sprints which needs to be EXPLOSIVE.
kris

 

[Rubes11]

Care to elaborate what you are running(or is it a field event).
I ran track all through high school and was decent. I did the middle distant events, 1/2 mile, mile, 2mile and thought i did okay. Half mile was a 1:57, mile was a 4:34, and 2 mile was a 9:18. If you need help with middle distance let me know. In the end, putting on miles is your best training, unless you are doing sprints which needs to be EXPLOSIVE.
kris

im going to be running sprints as far as i know. only problem is i havent ran track since middle school and now im jumping into junior college track. in middle school i ran the 100M in 11.5sec and the 200M in 24sec. i just hope to run faster then that.

 

[CowPimp]

It's going to depend on when the season begins, and what the volume/frequency of your sport specific training is going to be like once the season begins.

Generally you are going to want a higher volume of lifting during the off-season (So right now). Keep some level of sport-specific training in there, but for now focus on general strength and power development. Considering you are going to be doing races that are basically pure sprints, almost exclusively using anaerobic energy systems, I would imagine that you will be doing limited distance running once the season begins.

As you transition into the more sport specific training at higher volumes, you are going to have to taper off your lifting volume. I would try to keep 1-2 days of resistance training in there at maintenance volume levels.

Also, I don't know how weight classes work, or if they exist, in track sports. However, I would definitely try to lean up as much as you can come the actual competitive season. Nothing like improving performance by shedding dead weight.

 

[suprfast]

there are no weight classes in junior college. In the lower levels there are age brackets but most of the time its only for the slower people.

Dont want to go crazy and say anything to judge you incorrectly, but are you still in shape similar to high school. Im more muscular than i was in high school(i weighed 165lbs when i ran distance which was heavy) and weigh 210lbs right now. No way in hell could i click off a 5:00 minute mile let alone faster than what i previously did.

 

[Rubes11]

thanks cowpimp.

and i have put on a little fat since i graduated due to not playing sports and stuff like that but its only about 15lbs and im sure i can loose that by march. other then that im pretty much the same now as i have been since my sophmore year in high school.

 

[suprfast]

i know you are not maurice greene but try to get a feeling of what a sprinter does for training. ill see if i can find anything on ato bolden or usain bolt.

Maurice Greene

Usain Bolt workout: Even the fastest man on earth had to train to be an athlete

 

[Merkaba]

If youre gonna be running for track you really need a good coach to watch your form and starts. Other than that you need to work on flexibility as well as the basics like lunges, squats, etc. I know some folks that run down a small slope( a few degrees) to practice lengthening the stride. The arms are form are so important.

 

[Rubes11]

i know you are not maurice greene but try to get a feeling of what a sprinter does for training. ill see if i can find anything on ato bolden or usain bolt.

Maurice Greene

Usain Bolt workout: Even the fastest man on earth had to train to be an athlete

hmmm ill have to give these a read when i get back home. yay vacation

 

[Rubes11]

If youre gonna be running for track you really need a good coach to watch your form and starts. Other than that you need to work on flexibility as well as the basics like lunges, squats, etc. I know some folks that run down a small slope( a few degrees) to practice lengthening the stride. The arms are form are so important.

i still need to go talk to the coach and stuff. but i like to do squats and lunges with lower body workouts. ill have to look into the hole adding length to my stride thing i'm not the tallest person in the world so i dont know how it would affet how i run.