How to Train Like a Track & Field Sprinter

To train like a sprinter, it helps to follow the training regimen of the fastest athletes on the planet. These athletes use speed-endurance training, strength training, and nutritional strategies to reach their full potential. In this article, we will cover a variety of aspects of training that track and field sprinters use, including their warm-up and dynamic warm-up. You can also read about Wayde van Niekerk, an Olympic gold medalist, who broke 10 in the 100, 20 in the 200, and 43 in the 400.

Speed-endurance training

If you're training to become a track & field sprinter, the same principles apply as speed endurance training. The training sessions should be 20 to 30 minutes in duration, with rest intervals ranging from 3-5 minutes to active recovery exercises. A good practice is to sprint at least 30 meters at a time. If this is too long, consider training in intervals of less than a minute between sprints.

In track & field, the main purpose of speed endurance training is to increase the duration of time an athlete can maintain their top speed. Athletes who run longer distances, such as sprinters, require a high level of speed endurance because they must maintain their top speeds for the entire race. Typically, sprinters run seven to 40 seconds. During their recovery period, they reach 95% of their maximum speed.

Strength training

Strength training like a track & field athlete involves explosive movements that produce high force levels. Exertional exercises require accelerated actions that result in high force levels and speed. Moreover, these exercises improve the athlete's speed throughout the movement. If performed correctly, they can improve the athlete's power output. However, there are several things to consider before starting this type of training. The following tips are meant to be a guide and not a definitive list.

Start with general lifts. General lifts are important for explosive coordination but have their own capacity limit. For this reason, you should only perform them in sufficient volumes for a desired effect. Performing these exercises beyond their capacity limit can compromise the body's ability to adapt to the total load of training. A general-lifts workout for most athletes should be performed in the five to fifteen-rep range. French contrasts are better suited for slower-twitch athletes.

Adapting step length of a world-class sprinter to mediocre athlete

When training for a sprint, an athlete's step length should be adapted to their own body mass and fitness. The longer a person's step length, the faster they run. While being tall may be a plus for sprinters, being short may have its disadvantages. For example, a sprinter with a shorter stature will need to average a step frequency of between 3 and 5 steps per second.

An elite sprinter exhibits longer contact times and a longer SF than a mediocre sprinter. These are likely due to their longer physical adaptations, which facilitate their technical strategy. Nonetheless, coaches should be cognizant of the trade-off between contact time and velocity. By observing the step patterns of top-level sprinters, they can adapt their step length to their own athlete's speed.

Nutrition

Athletes should follow specific nutritional guidelines during their training and competition. Nutrition for track & field sprinters should be balanced and provide adequate protein and energy to fuel their training. Depending on their event and training demands, athletes should also decrease the protein and fiber in their diets prior to the workout. Most sprinters consume a sufficient amount of protein and energy, which is a good start. Protein intake should be at least one gram per pound of lean body mass, and carbohydrates should be provided for fast energy.

Aim to get a mix of carbohydrates and protein in the diet of sprinters. Carbohydrates provide energy and help sprinters maintain a low body fat percentage. Protein should account for at least 15 percent of calories and should be sourced from whole grains, seeds, and oils from vegetables. Cold water fish and lean meat are also good sources of healthy fats. Protein is essential for the growth and recovery of the body's muscles.

Conclusion

You don’t have to be an Olympic athlete or sprinter to train like a track & field sprinter. This type of training can be beneficial for all people with the ability to exercise without limitations. For more workouts and resources contact us at Grief Escapes.

Coach Clinton