Author Topic: Sprinting  (Read 6596 times)

Offline shamrockmommy

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Sprinting
« on: March 11, 2011, 05:36:50 PM »
Tell me about sprinting.  :)
I have my laptop set up on top of my treadmill and can plod along slowly or at a good clip, elevation or flat. 
Just now I decided to just sprint as fast as I could (turned out to be 6,8mph) for as long as I could (little more than 30 secs) before I got uncomfortable and wanted to stop.
HOw long between sprints and how many sprints on average do you do?

Thanks :)

Offline Il Capo

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Re: Sprinting
« Reply #1 on: March 12, 2011, 05:48:24 AM »
Depends on age, fitness, etc.
A good place to start is Tabata protocol: 20 secs on, 10 secs off, 8 cycles (total 4 minutes). Go slowly at first and have a HR monitor handy while you experiment.


Offline Wlfdg

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Re: Sprinting
« Reply #2 on: March 12, 2011, 06:58:25 AM »
Most important thing is to get as complete a recovery as possible between intervals.
Think "fresh legs" for each sprint.
If 30 sec. is your upper limit you want to stop at 25 sec.
« Last Edit: March 12, 2011, 08:21:29 AM by Wlfdg »

Offline Eric

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Re: Sprinting
« Reply #3 on: March 12, 2011, 07:39:47 AM »
I can't wait til it gets nice out.  Will be doing sprints when possible

Offline shamrockmommy

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Re: Sprinting
« Reply #4 on: March 12, 2011, 10:13:17 AM »
Thanks! This will be a great starting place for me. :)


Offline sparrow

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Re: Sprinting
« Reply #5 on: March 12, 2011, 10:17:40 AM »
Depends on age, fitness, etc.
A good place to start is Tabata protocol: 20 secs on, 10 secs off, 8 cycles (total 4 minutes). Go slowly at first and have a HR monitor handy while you experiment.

When you start these, do you go lower intensity but a full 8 cycles, or do fewer cycles at higher intensity?

I have been doing high intensity at fewer cycles, adding a cycle whenever the current set starts feeling easier.  Is that ok?

Offline Wlfdg

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Re: Sprinting
« Reply #6 on: March 12, 2011, 10:32:01 AM »
For the record, Tabata's can't be done effectively sprinting. It takes almost the whole 20 sec. to accelerate and all of the 10 sec. to decelerate.
 
Sprinting on a treadmill is not very effective since you aren't actually propelling yourself forward.

As a rule, if you can perform a movement on a natural surface it's machine based counterpart is virtually pointless.

Offline arthurb999

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Re: Sprinting
« Reply #7 on: March 14, 2011, 06:06:22 AM »
I would recommend starting with hill sprints... they are harder but they teach you the proper sprinting form.   

Offline Wlfdg

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Re: Sprinting
« Reply #8 on: March 14, 2011, 06:58:11 AM »
I would recommend starting with hill sprints... they are harder but they teach you the proper sprinting form.
and they're far less likely to cause injury

Offline NutMeg

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Re: Sprinting
« Reply #9 on: March 17, 2011, 11:25:42 PM »
I love sprinting.  I think it is one of my favorite ways to move my body for exercise.  I will be sprinting tomorrow :)  I do it on the indoor track, but I really can't wait for the snow to go away so I can get outside and sprint.

Rolfdevinci

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Re: Sprinting
« Reply #10 on: March 26, 2011, 02:43:51 PM »
 I started Tabata sprints this winter and found that the 20/10 split worked fine for me(I'm not a runner) and was well suited to my ball hockey(played in a gym so lots of stop/start intervals type exercise). Since beginning the sprint regimen I noticed an almost immediate improvement in my endurance and speed.

 In terms of running Tabata sprints were actually easier on my body. Prior to 2011 I would go on these longer(plodding) runs of 4KM+ and usually by the 5km point my ankles, knees, back and shoulders would start aching. As long as I watch my form the 20 second sprints were tough but the 10 seconds of (walking) recovery sufficient. No longer is distance my goal when I run.....I will do a warmup run, a set of sprints, a set of box jumps and a set of walking lunges. Easier on my body and what a burn! Far more effective for me than a monotonous plodding run.

http://rolfdevinci.blogspot.com/2010/12/tabata-sprints.html

 That said I also do hill intervals. I found a moderate grade street in my neighborhood that is perfect. Not to long or steep with little traffic.....I hate running on sidewalks with all the dips by streets and driveways. Good way to cause injury with a misplaced foot while sprinting.

 

Offline Wlfdg

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Re: Sprinting
« Reply #11 on: March 26, 2011, 03:00:42 PM »
Not to step on toes. No one, not even Usain Bolt can effectively accelerate in 20 sec. to gain the training adaptation necessary to consider it a Tabata Protocol. You would have to be at full speed on your second step and be able to stop at exactly 20sec. If you can't do that it's just an interval.
That is the reason it's a stationary bike or front squat protocol.

Offline C C G

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Re: Sprinting
« Reply #12 on: March 26, 2011, 03:23:43 PM »
I love sprinting.  I think it is one of my favorite ways to move my body for exercise. 

I'm not really a fan, but then I wasn't really built for speed, haha!
Not to step on toes. No one, not even Usain Bolt can effectively accelerate in 20 sec. to gain the training adaptation necessary to consider it a Tabata Protocol. You would have to be at full speed on your second step and be able to stop at exactly 20sec. If you can't do that it's just an interval.
That is the reason it's a stationary bike or front squat protocol.

Good to know, thanks :)

Offline NutMeg

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Re: Sprinting
« Reply #13 on: March 26, 2011, 05:37:33 PM »
My favorite way to tabata is with dumbbell thrusters.  I am up to 15 pound dumbbells, I started with 5 pounds.  I will sometimes do it on the elliptical too, but it doesn't feel like it works as well.  I used to do tabata burpees, but recently they make my wrist sore :(