Regaining My Pace!

donnbradman

Well lads I don't know if this is the section to be asking but I have severely lost my speed in the past year. In the past year I have lost a lot weight due to over training and I was even diagnosed with an eating disorder. Thankfully I am coming back around now but I have noticed that my speed has depleted. Can anyone give me advice? It would be very much appreciated!

RoyMcC

Much more info needed Don. E.g. What is your distance - are you a 100m sprinter, marathoner or what? How old are you? Are you fully healthy now? Past and present performances? You'll get some good input if you give us something to work with.

donnbradman

RoyMcC wrote: »

Much more info needed Don. E.g. What is your distance - are you a 100m sprinter, marathoner or what? How old are you? Are you fully healthy now? Past and present performances? You'll get some good input if you give us something to work with.

thanks for the reply!
I'm 24
I do 100 metres and I play a bit of GAA. I've taken a temporary break from athletics so I wouldn't know my exact drop but I know from playing Gaa I have severely lost my sprint speed. I'm fully healthy and eating and drinking right.

RoyMcC

No one loses natural pace at your age - there must be an underlying reason. I'm guessing that, along the way, you've lost the muscle strength that provides power and speed.

If you're eating properly now that strength will return over time. It might however be worth your while introducing some regular gym work, put your muscles under some stress to accelerate the process.

Good luck.

donnbradman

RoyMcC wrote: »

No one loses natural pace at your age - there must be an underlying reason. I'm guessing that, along the way, you've lost the muscle strength that provides power and speed.

If you're eating properly now that strength will return over time. It might however be worth your while introducing some regular gym work, put your muscles under some stress to accelerate the process.

Good luck.

Thanks very much! I hope your right as i do rely alot on my pace.I suppose squats and lunges are the way to go?

Deano7788

donnbradman wrote: »

Thanks very much! I hope your right as i do rely alot on my pace.I suppose squats and lunges are the way to go?

Yeah, definitely do squats, deadlifts and single leg work (lunges, step ups, bulgarian squats, etc.). Also, don't neglect your hamstings, so stuff like Romanian Deadlifts and Glute Ham Raises. I'd also try to incorporate plyometrics, and if you have the technique, olympic lift variations (cleans etc.) into your program. They're very good for building power and explosiveness.

tHE vAGGABOND

As a wise 80 something runner said to me at a random club session over the winter, the best way to run fast...is to run fast

clear thinking

Consistency & persistence. Sounds like you've had a few things going on so try to get into a good routine and stick at it. It might be 6-8 months before consistent training starts to really pay off - and get the right people around you too, coach, others doing the same training etc...

donnbradman

Thanks for the responses. Is there a chance I may never regain my pace. My bodyfat did go down from 17% before xmas to around 8 or 9%.

RoyMcC

donnbradman wrote: »

Thanks for the responses. Is there a chance I may never regain my pace. My bodyfat did go down from 17% before xmas to around 8 or 9%.

Au contraire, you should be flying once your muscles rebuild and strengthen and you gradually increase your training accordingly. Don't expect it to happen overnight though.

wadacrack

Full dynamic warm up..Approx 30-40 min..focus on hip flexibility, glute activation and form drills.

Speed work. With full rests. eg 30m 3min rest. a sample session maybe 4x30 2x 50 1x60..try to keep overall distance between 250-300m. less is more. 2 or three times a week.

Weight training. Squat or deadlift as main lift.. Focus on good technique.warm up sets also very important. 2-3x 4-6. Just push hard at least one session a week. Or twice depending on how u respond. If your feeling very tired reduce intensity or volume. 2 times a week.

Could do speed work and weight training as the one session..reduce speed work slightly or weight work.

I like to have about 2 rest days a week. Depends on your work capacity and how strong and fast you are

donnbradman

After playing two soccer games in the last few days and have noticed that my speed has severely depleted, alot more than I originally thought. Is it actually genuinely possible, even with proper training, that I can gain back this speed.