Sprint Training

How to Do Sprint Training

from wikiHow - The How to Manual That You Can Edit

Remember that balance, posture and core muscles are the foundation for a good sprinter. Your goal should be to run at a faster speed, while exerting less energy.
Short and fast bursts of running have been proven to be more effective than hour-long jogs. You can't help but all those people that try to get in shape, and start doing long jogs, and six months later, there are no changes in their performance or appearance. Sprint training also saves time that would have been wasted doing traditional exercises.

Steps

1. Warm up by doing a jog for a minimum of 1 minute.
   
2. Do dynamic stretches (Arm/Leg swings, rotating the torso etc...)
   

1. try finding a hill or stairs, or bleachers to run up and down, it will build the muscles in your legs and stamina endurance.
   
2. Sprint a certain phase of your race (sprint the first 100m, stride 50, then sprint the last 50 of the 200m....but for the 100 m dash, sprint full blown speed the entire time).
   
3. Rest 2-5 minutes in between (depending on the distance you sprinted) so that your body can recover and you can sprint at the same speed multiple times.
   
4. Repeat steps 2-3 as many times as you like. You should focus on sprinting, NOT getting tired. If you cannot sprint full speed after a couple minutes of rest you should try jogging and running up stadiums to build up your stamina.
   
5. Cool down by jogging or walking around the track.
   
6. Stretch properly to avoid injury (10-30sec stretches of your legs and torso).
   
7. Remember that sprinting is an exercise that will use up all of your oxygen in you muscles. You should have adequate rest time in between each sprint to maximize your speed. Sprinting too quickly before resting and letting oxygen get back to your muscles can result in a nauseous feeling and/or lightheadedness.
   

Tips

• Remember to keep relaxed while running.
  
• Sprint training is said to improve your overall aerobic capacity and heart, so this should make you better at long-distance runs too.
  
• Every month or so, run the mile and record your time.
  
• Eat 2 hours before, drink 1 hour before.
  
• If you don't have something to time yourself with, count the number of steps you do, and after a certain amount of steps, switch from sprinting to walking or walking to sprinting.
  

Warnings

• Never exercise without stretching and warming up before and after.
  
• Never sit down right after running.
  

Things You'll Need

• Stopwatch
  

Related wikiHows

• How to Run Faster
  
• How to Run a Faster 800m
  
• How to Start Jogging
  
• How to Start Jogging in Your Backyard
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Sprint Training. All content on wikiHow can be shared under a Creative Commons license.

Training for a Triathlon

How to Train for a Triathlon

from wikiHow - The How to Manual That You Can Edit

With modest and regular effort, you can accomplish things you may never have dreamed of. The triathlon community is filled with a wide range of people, all of whom just get out there and 'do it.' The fact that we are all out to try something hard (what other sport has a 90 minute "sprint?") builds tremendous camaraderie and support. With some simple and proper preparation you too can be a triathlete.

Steps

1. Train in each event. You are going to swim, ride and run. Therefore, each week, you should swim on day 1, ride on day 2, run on day 3, swim on day 4, ride on day 5 and run on day 6. Day 7 is off.
   
2. Start off with a 20 minute work out. So, for swimming it is 20 minutes of swimming -- not 20 minutes of being in the pool!
   
3. Increase the time to 40 minutes as your stamina improves.
   
4. Practice some ‘brick’ sessions about a month ahead of your event. A brick is where you do two disciplines back to back. The most important session is the 45-minute cycle ride followed by a 15- to 20-minute run. This gets you used to changing muscle groups.
   
5. Consider joining a Masters swim program to become more proficient in the water. These programs generally accept all levels of skill in the water.
   
6. Start with some sprint races (usually a ~700 meter swim, ~15 mile bike and a 5K run). You do not need to set a land-speed record, just use the races as a learning experience. You can use sprint races as a building block for longer races (international, half-ironman, and ironman), or you can choose to focus on sprint races. But you need to race to put all the training together.
   
7. Train over the winter using a bike trainer - in the off-season, you can do a lot of long steady distance work ("LSD") that will build a strong network of capillaries in your legs that will serve you well in the summer during race season.
   

Tips

• Have fun. The reason we do this is to have fun.
  
• Find two or three races in your area. The races help you stay focused on why you are training. Having just one race puts too much stress on the race. You will always have one race that didn't work out well. Having more than one in the season will help you stay happy about training. After all, this is fun!
  
• The longer you work at it the better you will get and the more you will enjoy it. A 4 month training period is good. You never know, you may just get hooked.
  
• Each sport has a form guide. For swimming, check out the "Total Immersion" technique. For biking, strive for excellent bike fit. For running, check out the Pose Technique. Links provided below.
  
• You might be able to do more in one or two sports. If you can, you should. For example, if you have been a strong bike rider, consider going out for a 40 or 50 minute "base" ride.
  
• Increase your time in each sport by 10% each week until you can do a 40 minute workout in each sport.
  
• Build in a three or four week cycle. Add 10% over your base for week #2, 20% over base for week #3, then return to your base for a week #4. Then you start where you left off (20% over base) for week #5 and so on. The reference materials give a great amount of good information on cyclical training.
  
• Practice swimming in open water and U-turns on your bike.
  
• Carefully monitor your diet. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You want to carefully any control weight loss to a pound or two a week in order to maintain energy.
  
• Limber up before exercise. Stretch after exercise. Too many people try to stretch with cold muscles, which injures them. People also forgo the stretching when the muscles are warm. This leads to tight muscles and (you guessed it) injury.
  
• Listen to your body. If you are just too tired to get up in the morning, then take some time off.
  
• Did you get the point about having fun? This should be fun, so have fun!
  
• There is probably a triathlon club in your area. Google, check out USAT, look for a health club, YMCA, or sports store with a bulletin board.
  

Warnings

• Do not start any fitness program without clearance from a doctor.
  
• Carefully stressing your body and then recovering fully is how you build endurance and strength. Going too hard, or not taking enough recovery time are classic newbie mistakes.
  
• Hydration is key. You need to drink on the bike (cause you can't in the water and won't want to during the run). Balance and moderation is necessary to avoid dehydration or hyponatremia.
  

Things You'll Need

• Unless you want to, there is no need to buy an expensive bike in the beginning. You can find plenty of used bikes on eBay and a lot of new road bikes (that can be converted to a tri-configuration with the addition of Aero bars) under $1,500.
  
• A basic wetsuit is a good investment if you live in colder climates. Many races will partner with shops that rent wetsuits. Wear one if the water is below 68 degrees Fahrenheit.
  
• You will need a good, lightweight pair of sneakers. It is best to visit a pro-shop and have your running gait analyzed (they video tape your legs and feet and play it back in slow motion).
  

Related wikiHows

• How to Train for a Long Course Triathlon
  
• How to Begin Running
  
• How to Get Fit
  
• How to Have More Endurance
  
• How to Prepare for a Marathon (Novice)
  

Sources and Citations

• Excellent starter guide: "Triathlon 101" by John Mora. Link to Amazon.
  
• A How-To for us Age Groupers is "Triathloning for Ordinary Mortals" by Steve Jonas. Link to Amazon.
  
• A great reference is "The Triathlete's Training Bible" by Joel Friel. This is a book I use every season and get more and more out of it. Link to Amazon.
  
• Website: Total Immersion is a great way to learn how to swim easily and efficiently.
  
• Website: The Pose Technique teaches you how to run easily and efficiently.
  
• Website: Training For Your First Triathlon at BeginnerTriathlete.com
  
• Website: TriNewbies.com website is full of helpful guides
  
• Website: USA Triathlon sponsors many "age group" events
  
• Website: The US Olympic Team has a small article on getting started
  
• Another way to look at running is "Chi Running". This book by Danny and Katherine Dreyer is getting a lot of attention. Link to Amazon
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Train for a Triathlon. All content on wikiHow can be shared under a Creative Commons license.

How to Run Longer

from wikiHow - The How to Manual That You Can Edit

Guiding steps to achieve greater running distances

Steps

1. Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)
   
2. Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.
   
3. Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.
   
4. Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.
   
5. Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.
   
6. When you run long distance try to keep even breathing. Example: 3 steps breathing in from your nose and 2 steps breath out of your mouth.
   

Tips

• Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.
  
• Don't start out too fast, it will adversely affect you towards the end of the run.
  
• If you are running with a friend try not to talk since talking moves your face muscles and depletes oxygen
  

Warnings

• Consult a physician before you attempt to go out. But with the right pace, almost anyone can enjoy the benefits of a long run.
  

Related wikiHows

• How to Run
  
• How to Run Faster
  
• How to Run a Marathon
  
• How to Start Walking for Exercise
  
• How to Be Mentally Prepared Before a Game
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Run Longer. All content on wikiHow can be shared under a Creative Commons license.

Exercise tips for success

From the American Heart Association

If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.

Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.

Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.

Use music to keep you entertained.

Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.

Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.

Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

A tip from my father-in-law

My father-in-law who is an avid runner and a marathoner with really good times has given me some of his secrets to increasing distance. The way I have been doing it up until this point is I start off at a nice pace which for me is about ten minute miles, oh and by the way I do most of my running on my treadmill. So I start off at ten minute miles and every minute I would increase the speed by one. I would do this for ten minutes and then reduce the speed by one every minute. This would get me to about 18:30 minutes for two miles. When I got good at this I would start at 6.5 on the treadmill go up and down. This is a good way for me to increase my speed for a few miles but doesn't really help me with distance.
My problem is I get bored running at the same pace for long periods of time. So I asked my father-in-law for some advice and this is what he gave me. He said start off with a nice easy pace, so today I did my ten minute mile without increasing the speed. Then after about ten minutes go balls to the wall as fast as you can for as long as you can so I took the treadmill up as fast as it would go which is six minute miles and I was able to keep up for a minute and a half. He then said take it down to a very slow jog which I did for another minute and a half then back to your pace, so I took it back to my ten minute mile. I did this until I finished out the mile. Then repeat. I was able to run 4 miles in 40 minutes today. That doesn't seem like much but three weeks ago I was having trouble running two miles. I could have gone longer today but I am training for the Escape from Alcatraz triathlon so I went for a bike ride after my 4 mile run. He also said the first time you do this, only goo all out twice maybe three times, then increase it every run. Before you know it you will be able to run long distances because you have been stretching out your lungs with those sprints. Good luck!