[ropeboarddanny]

I am a 5" 7 17 yr old male, and I'm looking for ways to run faster, preferably short distances, races... no diet or drugs.. or heavy weight systems.. any suggestions?

[DoulaLC]

Different things will work for different people but one way is by breaking up your run.

Sprint for a minute or two, run for a couple minutes, sprint, run, and so on. Work up to a bit longer sprints and shorter "break" times. Eventually you will build the endurance for both speed and distance.

[Bsmom]

How short distance are you talking about? About 10 to 20 % of your workout should be dedicated toward speed workouts, the remainder for distance(assuming you're talking about a mile or more racing). Some of the best speed workouts involve running/jogging with no walking breaks. Also, running on grass or dirt will give better results than running on concrete or a track. Running stadiums is good practice, as well as weight lifting. Crosstraining with weights is one of the best things you can do to improve your overall running preformance.

[ISneezeFunny]

Practice sprinting, perhaps with weights (they have sand vests you can wear at sports goods shops)

[ropeboarddanny]

Ok, I have ankle weights, and I mean like simple 50 yard dashes, but running miles and stuff is also good

[inthebox]

Sprinting requires muscles that are strong, explosive, but may not have much endurance.
Anaerobic.

Longer distances, > than half mile require muscle fibers built for endurance and aerobic efficiency.

Skeletal muscle - Wikipedia, the free encyclopedia

In addition to wind sprints, work the gluteal and hamstring muscles. Low rep, higher resistance.





G&P

[woodpony22]

Do some reseach on fast twitch v slow twitch muscles. They control explosive moves v endurance.