running track

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posted by regg

hi im a distance runner for track and i was hoping to get my muscles in my legs up for track because my legs are a bit to loose. And i want to increase my endurance in my legs. Im trying to work on my quadriceps, hamstrings, and calves to prevent shin splints. I often do leg extensions , and leg curls and seated calf raises. Im 5'8-5'9 about 170. should i start doing hip adductors to or no? Give me some advice thanx

posted by canibalistic_js

HIIT Training do a search on google for it and learn. Its basically a full body workout which will get you the balance you need. I know most are about 1-2 bi exercise, same for tri's, chest, back, hams, quads (squats and presses), do like 3 sets of 8-15 1 set warm up then the third heavy enough to hardly get a set of 8-10.

posted by dredwings

i was a sprinter and i also did decath, we used to train for explosiveness, then throw in twice the distance of the event we were in and go full speed to get the added endurance on our decceleration.

I would assume it's about the same, run twice the distance as your event trying to increase your speed each time...
1 mile / train at 2 miles
2 mile / train at 4 miles

usually when you hit that last stretch (or lap) you will still have the juice left in ya to take it to the next level to finish strong.

that is where i got my leg endurance from...
as far as weight lifting, i would assume that's the opposite of a sprinters workout, rather than building off the line acceleration (low reps/higher weight), you'd want to work on maintaining your speed (high reps/lower weight) for endurance...

Just like sprinting, distance is a full body workout...

ab work is essential...
calve raises, seated calve raises...
leg curls, leg extensions, leg press, hyper-extensions...
seated row, pull-ups, shrugs...
military press, side raises...
bench, maybe incline bench, dips...
tri-press, pull-overs, bi-curls...

running requires your whole body... also, don't lose your flexability, it's a great thing to have. One thing i noticed when i ran, the longer my strides were, the faster i moved and it seemed like there was less effort invloved.

posted by regg

so if i wanna run distance basically i have to do a full body work out....i have a good
chest, my abs is good but it could be better, my back is not so good, the main parts of my body that io really wanna focus on is legs, low back and calves overall i wanna faster and stronger. Quick

posted by canibalistic_js

Work the whole body for sports always the rule I heard

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