Improving sprinting speeds

[hardyb]

Hi all,
So I've been doing some HIIT sprinting for about 3 weeks, usually just once a week or so. I apparently don't have a very strong sprint, and actually have LOST speed in the last year or so. I never did SS cardio, which is why I could sprint fast, but it seems as though ever since I started doing SS cardio a couple of months ago (and even before then when I was sedentary), my sprint speed has steadily declined.
I really would like to get some of this speed back, and will really start incorporating HIIT at least twice, if not 3x a week, to my workout routine. A few questions I have:
1) Is there a specific "method" to sprinting? I have read a few posts here and watched a few videos - all I'm understanding is that I should have my upper body straight while my legs move.
2) Is there a "breathing" pattern? For SS cardio I do "3-2" - inhale in for 3 steps and exhale for 2 - does something similar apply to sprinting?
3) The workout routine I start today will incporporate squats 3x a week, weighted calf raises 2x a week, and deadlifts 1-2x per week. What other exercises could I do on my off days or during/before/after HIIT to help improve the speed? Is it recommended that I do anything else, or will my steady load of the exercises mentioned above in and of itself help me improve speed?
5) Often, when I sprint or run, the FRONT of my shin hurts. It's not a shin splint, but the muscle between the anterior part of my ankle up to my knee cap. It is often a very strong pain, and it hurts to even try and massage it out. It often will stay for days at a time and then go away. Usually, if I'm sore after a particularly hard run, waiting a day and running again will help make it feel better, but not this particular muscle. IT happens on both of my legs. Any idea what I can do to relieve this?
4) Anything else I should know?


As mentioned, I was a pretty quick sprinter before, but I never really paid attention to how I ran. Now that I've slowed down, for some reason the way I run just doesn't "seem right" to me.

Appreciate any input!

 

[Dallen]

Running uphill or through sand will improve short distance sprinting speed by folds.

As far as sprinting, the ideal way is to lean forward a bit like a bullet to get the most. Are you trying to run the 40s?

A good pair of shoes will do it too. Find something nice and something that fits you.

As for breathing, you want quick breaths, I would guess. As for distance running, the ideal way to breathe is long in and long out to maximize oxygen intake and decrease co2 build up. For short distance, the ideal is to quickly breathe in and out since most of the energy will be Anaerobic whereas distance running will most likely be Aerobic. I could be wrong about this though as it's been a while since I've caught up with the textbook.

In any case, just doing interval training will do it. Run a bit, sprint a bit, and walk a bit and repeat for at least 30 minutes at about 3 or 4 times a week, and you'll be golden.

 

[hardyb]

Cool. I do my HIIT workouts in this creek/walk way area behind my house. There's a paved sidewalk that runs next to this creek - I walk/jog downhill and then run uphill and repeat.

I have a pair of Adidas running shoes that I absolutely love, but they have seen many many miles since the beginning late last year. It might be time to move on and move up to something nicer. Any recommendations?

As far as the breathing is concerned, I think I vaguely remember not breathing at all during the 40s. My 40yd speed is *DECENT* but then I lose steam after... probably due to incorrect or inefficient breathing. Overall, my goal is to get an increased speed burst for the 100 yd.

It's kind of depressing to think that the 100 yd was a 12 second affair only like 7-8 years ago, but I'm sure it will take some time to get it back. Would doing SS running/biking have a negative impact on the fast twitch fibers and effectively decrease speed, or is it not really a big deal to combine the two? My primary goal is weight loss, secondary is strength, and third is explosiveness. I'm assuming the best way to do it is just in that order...

I have been incorporating intervals, however only sprinting and walking or running and jogging... not all 3. I'll have to give that a shot.

Thanks for the insight!