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400m sprint

  • 30-01-2012 7:54pm
    #1
    mickm86
    Closed Accounts Posts: 30 ✭


    hi im training for a 400m competiton in june and wondering if anyone has any training routines or suggestions i can do in the gym to strenghten my legs and core as i can train in the gym at lunch time and do my running training at home.
    the kind of training im doing at the moment would be 3 mile runs, 2 mile fartlek runs, sprints over varying distances etc. any info or suggestions would be greatly appreciated. regards.


Comments

  • #2
    Pisco Sour
    Closed Accounts Posts: 6,029 ✭✭✭Pisco Sour


    I dont do gym work myself but I do core strength work 3 times a week:

    10X hip raises
    10x leg lift on each side (lying on your side lifting your leg up and down)
    10x leg swing on each side (lying on your side, lifting your leg slightly, and then swining back and forth)
    3x10 one legged squats on each side
    (30 second front plank, 30 second left side plank, 30 second right plank) x2
    3x15 pushups
    10 heel rises 2 footed, 6 heel rises one footed, on each foot.


  • #3
    RandyMann
    Closed Accounts Posts: 920 ✭✭✭RandyMann


    mickm86 wrote: »
    hi im training for a 400m competiton in june and wondering if anyone has any training routines or suggestions i can do in the gym to strenghten my legs and core as i can train in the gym at lunch time and do my running training at home.
    the kind of training im doing at the moment would be 3 mile runs, 2 mile fartlek runs, sprints over varying distances etc. any info or suggestions would be greatly appreciated. regards.

    The likes of squats, dead lifts, overhead squats and weighted lunges are all good for sprinting and thats what some of the 400m lads do at my club. If you are unsure of these have a look at youtube for what they are. Go light if this is new to you and be very careful of the deadlift. Better to get someone to show you proper form as you can easily do damage to yourself otherwise.


  • #4
    mickm86
    Closed Accounts Posts: 30 ✭mickm86


    thanks for that info. going to throw a few of them suggestions together to make a strenght and core routine for the gym.


  • #5
    seanmacc
    Closed Accounts Posts: 771 ✭✭✭seanmacc


    mickm86 wrote: »
    hi im training for a 400m competiton in june and wondering if anyone has any training routines or suggestions i can do in the gym to strenghten my legs and core as i can train in the gym at lunch time and do my running training at home.
    the kind of training im doing at the moment would be 3 mile runs, 2 mile fartlek runs, sprints over varying distances etc. any info or suggestions would be greatly appreciated. regards.

    Its a great event, I used to do it in school. The track is going to be your only friend in preparing for this because whatever lane you're drawn in plays a huge role in how you run your race. Aside from the blind running factor your going to get in lane 8 you have to prepare for the tighter bends in lanes 1 and 2.
    Its a race that's all about the technique and strategy. I used to love the lane 1 draw myself at underage level because you didn't always get a lot of inexperienced track runners and a very fast start out of the blocks that has them caught half way through the first straight can send them backwards demoralized.
    A former basketball coach of mine who used to run 200m for his university used to always swear by the skipping rope. He used to recommend 15 mins of skipping after your main workout. I'm not sure of the logic but he said all sprinters should skip. It supposedly strengthens various muscles around your feet that don't get the attention they need when you focus on knee and leg lifts.


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