My background is in middle distance running but I'd like to shake things up and see what I can do in the sprints. I'm not looking for distance runner tune-up stuff, nor do I need generic sprint workout recommendations. I'm looking specifically for advice on how to safely transition from one specialty to the other. Got any tips?
You can't really "safely" transition unless you want to get out of shape and start again.
You are gonna get sore and tweaky for a while.
Lift weights. First go for weight until you're big. Then go for speed, form, and explosiveness the idea is maintaining the mass you built but making it faster and more twitchy through range of motion.
Just like running, it takes several years of building up to higher and more explosive lifts.
While getting big and powerful, also get flexible.
HelpMeSmartPPL wrote:
You can't really "safely" transition unless you want to get out of shape and start again.
You are gonna get sore and tweaky for a while.
Got it. I'm expecting soreness, but discomfort is one thing and injury is quite another. Anything I should know about warmup, rest, recovery, etc. that might not be obvious to a distance runner? Any workouts that I should stay away from for awhile, any others that can help ease the transition?
Yes, don't warm up by going for a run. Do strides, drills and dynamic stretching. Check out this video:
https://www.youtube.com/watch?v=13ZpOZdJaaQ
Recover a lot between reps and even more between sets. A lot of workouts have you resting 5+ minutes, which is part of why warm temperatures are ideal. Stay away from long reps at first, even too many 200s. Unless you are training long to short, which I don't recommend.
Speedendurance.com has a lot of good articles.
naw, you can do 200,300, even 400-500 but it should be more like a time trial with focus on form but fast as well, almost like a race. For 200's maybe 3x200 tops, 1x300, with light work after, or one rep of 400-500 like a race, full recovery if more than one.
I have heard of 200m guys (20.6 range) doing 600's, first 200 in an easy 30 then switching to sprint form and a higher cadence for the last 400 and holding the sprint form as long as possible. I suppose 100m guys would do 500.
Obviously 400 type sprinters would do these kinds of workouts everyday or almost everyday.
Thanks people, this is just the kind of info I'm looking for!
Most of your work is going to be shorter than 200 though, lots of starts, 40's, 50's, 60's, 100's, 150's.
Don't forget plyos, hills, and flexibility. Flexibility is so important you have to say it twice.