Q&A for How to Do Sprint Training

You can track the distance between landmarks outside, like mailboxes, signs, or trees, to help you keep track of how fast and far you go.

To enhance ankle and foot strength, you should exercise your whole body. You can do squats, lunges, and deadlifts. Also, do stretching exercises like glute stretches, calf stretches, hamstring stretches, and quad stretches.

Probably. It depends on how good you want to be and how hard you're willing to try.

It's hard to predict specific results, but training really hard for 90 days should produce results that will amaze you!

10.66 is a REALLY fast time for a 14 year old.

Shuffling skips, leg swings, leg pulls, knee pulls, high knee runs, or really any workouts that focus on your legs.

You don't have to be tall. You have to work hard and be faster.

You should stretch before and after you work out, which can help decrease this pain. However, if it persists, you should consult your doctor for professional medical advice.

You should move your arms back and forth from ear to hip. The faster you pump your arms, the faster you will sprint.

Yes, this is a really good time. Keep up the good effort!

Unless it is a shooting pain, you're likely doing nothing wrong. Your quadriceps is one of the key muscles used in running. Most likely, your muscle isn't used to the build up of lactic acid, and this is causing you discomfort. If you are feeling a sharp, shooting pain when you run, you should probably consider seeing your doctor about it.

Check out this article: how to sprint faster .

Shin splints are common with new runners. It is generally associated with tight calf muscles. Warming up and stretching before, during and after training is recommended. Rolling a frozen water bottle (like a rolling pin) up and down the calf can help relieve the muscles. Shin splints will not do any damage and will go away after a period of time, just don't stop!

Below about 22 C is risky. You run the risk of cramps and torn muscles at lower temperatures. That's why the Olympics are held in the summer and track meets during the winter are held indoors where the temperature can be controlled.

Strengthening your arms and shoulders can minimally improve your sprinting by giving you more power in your muscles to use when running, but the change won't be drastic.

Follow the recommendations laid out by the article. First, aim to increase your sprint frequency from 4 to 8 sprints per session. Choose a date (like the 20th) of every month to increase your frequency. Next, after reaching the desired sprint frequency, I would recommend decreasing the rest period between each sprint. Again, choose a date (like the 14th) of every month to decrease your time by 10-15 seconds. A good resting time is anywhere between 90-120 seconds. Don't rush the progressive training cycle and always focus on form.

That's really fast for a 17 year-old. It's a speed of 8.49m/s or 19mph.

Yes. It is a good time for 13 years old at 100 meters. Just keep practicing and you will get even better.

I suggest you try sprinting short distances and timing them. You can continue to do this until you get the time you want! Don't get discouraged, you'll get there soon!

No, sprinting will not have any effect on your height.

Nothing special, just eat healthier. Also, just before training eat some fast release energy like a chocolate or protein bar.

It depends on your determination, but if you practice every day or every other day and train hard, you could do that in a month or two.

No, there's no problem with resting on Sundays. In fact, you should have one or two rest days per week to ensure that you're not overworking your muscles.

Are you talking about running a 100m? If so, yes, 12.08 is a very good time. Just keep working hard. One thing that's really helped me is constant hydration. When you think you've had enough water, drink more.

Yes it is! If you work on building endurance to keep that pace, your mile time will also be good. Sprinting helps with all this.

In my opinion, leg workouts are the way to go. Sprints are great for speed, and leg muscles too, but the faster, easier way to get those quads and calves are calf raises (with a machine found in most public weight rooms) and of course, squats. For squats, you don't necessarily need weights, but the results will be better if you use them.

Yes and no. You can do hard workouts often, but make sure to take a rest day when you need it. I recommend taking a day off at least once a week to allow for muscle recovery. On your rest day, don't just sit around though. Make sure to go for a light walk or jog to ensure your muscles don't get tight. If you feel really sore, I recommend epsom salt baths and elevating your legs.

On really cold days you'll have to content yourself with plenty of indoor cardio exercise to maintain stamina, and then look for slightly warmer intervals when you can go outside and run. At least you can console yourself in knowing that the climate is interfering with the training regimen of other local runners, too.

I normally jog for a certain amount of time, then sprint for 15-20 seconds at equally spaced intervals throughout the jog.

The only treatment for shin splints is rest. Check out this web page: HealthLine.com/health/shin-splints.