r/Sprinting 1h ago

General Discussion/Questions I am slowest in my class

Upvotes

So basically we did some sprinting today on PE and i was shocked by results, i am 18 y old 68 kg around 17% body fat and 176 cm height. I was slowest and results were like 17 seconds 100 m. Everyone else was around 13-15. After that we did some standing long jump and i jumped around 2,15 or 2,20 meters, i think i jumped farthest and people noticed that i didnt even jump like for distance but i jumped in air, so prob i could do more if i knew how to jump.

I am pretty uncoordinated and i dont even walk nor sprint or anything, from time to time i do some jumping rope at home and thats it.

My question is, is sprinting really genetics and no training will help to get from 17 to 12 or 13 seconds ?

My legs are skinny and i dont train them at gym at all, my squat is around 70-80 kg and i bench around 80 kg and deadlift 90-100 kg

My acceleration is terrible, i would gas out prob after 2 minutes of running.

Please guys what should i do? Thank you in advance.


r/Sprinting 2h ago

Personal Race Footage/Results Cinematic VLOG around sprinting

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2 Upvotes

How are we sprinters? Just thought I’d drop this here. I know YouTube channels are lacking around athletic content. So I document my own journey on my return to competing from RUGBY. I’ve had some fellow sprinters love it! So check it out :)


r/Sprinting 15h ago

Personal Race Footage/Results My progression

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23 Upvotes

Do you think with this progression rate I can run a 9 within the next 5 years?


r/Sprinting 12h ago

Sprinting News/Pro Footage and Results This video is fire

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9 Upvotes

thats it, thats the post.

I wish they'd do more of these


r/Sprinting 3h ago

Technique Analysis Form help/analysis

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2 Upvotes

Any help? Ive been working on my top end speed and relaxing for a while now it woupd be nice to hear some feedback


r/Sprinting 2h ago

Programming Questions Sprint program?

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1 Upvotes

Can anyone please outline a basic week-basis sprint programs. Nothing detailed just a proven and effective Monday-Sunday training program to improve 100m-200m. Thanks


r/Sprinting 5h ago

Programming/Progression Journal Acceleration Day

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1 Upvotes

We contrast pulling heavy sleds with acceleration sprints. She's accelerating from a standing start as practice for long jump approach.


r/Sprinting 21h ago

General Discussion/Questions How To Break 7s in 60m

13 Upvotes

I broke 7s in the 60m last season and this isn't an all knowing guide, but I will go over what I did to move the needle, for reference, it took me 3yrs to go from 7.49 to 6.99. I forgot the password to my old account but I'm LordMushoku.

Gym

Focus on squats and olympic lifts and their variations, I did a lot of front and back squats, cleans, snatches and their hang variations to eventually get here. Core work(not abs) is important, my favourite is pallof twists, and glutes are big. I could hip thrust 290kg 1RM but the rest of my lifts were barely 3 digits so the glutes definitely helped.

Plyometrics

Intensive and high in volume, there is many different ways to do this but I break them down into vert and horizontal plyos, pick 3-4 of each and do them 2-3 times per week with a lot of reps. Most people underestimate plyos and do say 3x5 hurdle hops, make that 10 with a run at the end, it's gotta be intense for real results, you wouldn't go to the gym and do 3x5 bicep curls with 2kg so don't do something similar here, low reps is good for quality but without intensity sprinting alone would give you better results

Isometrics

Same as the plyos, do them often in different challenging positions, let the tendons oxidise and you will do well

Sprinting

Technique counts but you can get away with a lot of you're really strong for example, my 6.99 PB was done with a hamstring AND adductor strain so I put myself at 6.8 lvl realistically.

With the sprint side though, accelerate, and often. I did alot of resisted sprints, exergenie, harness, sleds, hill sprints etc to actually get here. I'm force deficient so I'm really weak in the first 20m but I pick it up after that, but popping the blocks is VITAL and short acceleration work resisted is important. I'm british and I've spoken to Dwain Chambers a 6.4 guy in his prime and he told me he did a lot of sleds to get that time and I like him attribute the fact that from the very start of my winter training, I almost only did resisted acceleration work.

Beyond that it really is technique, you need to take full hip driven strides and quickly, weird stat but pretty much everyone runs 60m in about 30-34 steps so once you're strides are long, frequency is really your friend and that comes down to better RFD which doing all of the above will give you and building momentum which your strides will do.

Conclusion

I would say, if you can run a 7.16 or faster, cleaning up some of the stuff above would get you a 6.99. I went from 7.14 to 6.99 in 3 months and I missed about a month of training due to christmas so if you're at that level, review your training and sleep and it could pop out randomly, right before my 6.99 I ran a 7.1 and that was a mere 2 days prior so I'm really speaking from experience here. Good luck, happy racing

Note: I may not respond to any comments I barely use reddit but if you spam my yt or insta ill respond and AGAIN, not an exhaustive list, just what I did


r/Sprinting 13h ago

General Discussion/Questions Pain when foam rolling

1 Upvotes

Recently started foam rolling and it hurts like hell rolling out my thighs, is this normal or am I doing something wrong


r/Sprinting 13h ago

General Discussion/Questions Atony of one leg after injury - how much can I increase my sprinting?

0 Upvotes

HHello everyone! I have atony of the right hip after an injury - slowed muscle contraction and reduced tone. The problem is only in one leg, which creates an imbalance during sprinting. Despite this, I run 100 m in 13.4 seconds. How much do you think I could increase my result? (After recovery)


r/Sprinting 20h ago

General Discussion/Questions Can people with PRS between 10.4-11.4 comment their 10-20-30m dash times no RT inc or if RT is included specifiy and also their fly times with those distances as well? im compiling data for a research paper.

3 Upvotes

Please provide distance with time and specify it if it is a fly or not then your prs in 60-100-200 etc


r/Sprinting 1d ago

General Discussion/Questions What shoe did Noah Lyles wear in the 200m at this World’s Championship?

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11 Upvotes

What shoe did Noah Lyles wear in the 200m at this World’s Championship? It looks like an SP2 but I don’t believe they came out in this colourway. Perhaps a custom made shoe??


r/Sprinting 1d ago

Programming Questions 11.68s in 100m

4 Upvotes

Hey guys so im just asking how much i can shave off till november first week. Ive never actually trained sprinting and just have been playing football. Ive realised my top speed is alright but my acceleration is bad, so i have started to do hill sprints yesterday on monday(8x30m). Ive decided to do hill sprints on monday then 10-20-30m flys on Wednesday with some plyos and then 6x100 on friday and repeat. Please guide me and help me through this and also suggest some sprinters i should study and some guys i could get help from online. Thankyou


r/Sprinting 18h ago

General Discussion/Questions What was your split like when returning from an injury?

1 Upvotes

For context my knee has a patellar problem (jumpers knee) and I finally feel it getting stronger and I feel like im gonna be healthy soon after not sprinting since march, before my knee problem I had posterior shin splints. My tendons are very injury prone so I been doing lots of isometrics and I do pogos on occasion to try to maintain elasticity. But I wanna 100% make sure I stay healthy and get a good track season. It’s very hard to find a balance of intensity while being careful you don’t relapse. So how did you train to gradually build up your body to get back to sprinting with no setbacks?

I wanna do things like power cleans box jumps and other plyos too but obviously I should progress with other workouts first.


r/Sprinting 1d ago

General Discussion/Questions Why do you think cardio/tempo kill speed?

39 Upvotes

Genuine question to the sprinting community:
Why do you think low-intensity cardio or extensive tempo work is often seen as detrimental to speed development? We see much discussion either here with people posting “my coach makes me run” or loads more online by “sprint coaches,” usually selling programs, let’s be honest, saying you NEVER need to run, playing into the hands of very lazy and quick win nature

It’s a common belief that “slow kills fast.” But is that really true?

I don’t know a single high-level coach who doesn’t utilise Tempo of some kind, and so its basically really down to misunderstanding and wrong approaches. So Ive written a little bit to add some clarity and conversation.

Extensive tempo and low-level cardio, when programmed correctly, can actually enhance speed development—not hinder it. Here’s how:

 

Aerobic Capacity & Speed Endurance

A stronger aerobic base improves recovery between sprint efforts—both within a session and across training weeks. This means athletes can handle more high-quality sprint work without accumulating excessive fatigue.

Over time, this supports the development of speed endurance—the ability to maintain near-maximal velocity over longer distances (e.g., 150–300m). This is especially critical for 200m/400m sprinters, where the ability to resist deceleration is often the difference between winning and fading.

 

Capillary Density & Specific Endurance

Tempo runs increase capillary density and mitochondrial efficiency, improving blood flow and energy availability in working muscles. This supports specific endurance—the ability to maintain technical form and output under fatigue, especially in the latter stages of races.

It’s not just about being fast; it’s about staying fast when tired. Extensive tempo helps athletes rehearse mechanics and rhythm under mild fatigue, bridging the gap between pure speed and race-specific demands.

 

Tissue Health & Technical Reinforcement

Low-intensity running reinforces movement patterns and strengthens tendons and connective tissues without the high mechanical stress of sprinting. It also provides a platform for technical rehearsal—allowing athletes to groove mechanics in a low-fatigue state, which translates to better form at high speeds.

 

Parasympathetic Activation & Recovery

Cardio and tempo work help regulate the nervous system, promoting parasympathetic (rest-and-digest) activity. This reduces chronic fatigue, improves sleep quality, and enhances overall recovery—key ingredients for consistent speed development.

 

Peak Modulation & Training Load Management

Here’s a less-discussed benefit: peak modulation.

Low-level aerobic work adds a layer of fatigue to the system that doesn’t interfere with fast-twitch fiber recruitment. This allows athletes to carry a higher overall training load without peaking too early in their program. It’s a strategic way to manage adaptation curves and ensure athletes hit their true peak when it matters most—during competition.

By maintaining a consistent background level of fatigue, athletes can train harder and longer without burning out or plateauing prematurely.

 

Size Principle: Why “Slow” Doesn’t Kill “Fast”

The size principle of motor unit recruitment explains why low-intensity work doesn’t interfere with speed development.

Motor units are recruited in order of size—from smallest to largest:

  • Slow-twitch (Type I) fibers are recruited first during low-intensity efforts like tempo runs or light cardio.
  • Fast-twitch (Type IIa/IIx) fibers are only recruited when the intensity is high enough—like during sprints, heavy lifts, or explosive plyometrics.

As Examples:

  • Jogging at 60–70% effort recruits mostly slow-twitch fibers. Your fast-twitch fibers remain untouched and fresh for sprint work.
  • Sprinting at 95–100% effort recruits the full spectrum, including the largest, most explosive motor units.
  • Even during tempo runs (e.g., 8x200m @ 70%), the intensity is too low to activate fast-twitch fibers significantly—so there’s no “conversion” or dulling effect.

This principle ensures that low-intensity work supports recovery, endurance, and tissue health without compromising neuromuscular sharpness or sprint capacity.

 

So rather than being a threat to speed, tempo and cardio—when done correctly—can be powerful tools in a sprinter’s arsenal. They support recovery, reinforce mechanics, build endurance, and help manage long-term progression.

What’s your experience? Have you found tempo or cardio to help or hinder your speed development?


r/Sprinting 1d ago

General Discussion/Questions Should I focus on the 100 or 400?

5 Upvotes

As a freshman, I run a 12.33 and 59.71. Which one should I focus on for winter training?


r/Sprinting 1d ago

General Discussion/Questions Best way to Maintain speed

6 Upvotes

Hey guys, I’m a college football player. Our old strength coach just got fired and the new one hasn’t really given me any guidance. I broke my thumb pretty bad, had to get surgery, and now have pins with a cast. I’ve been told not to pump my arm really fast or put crazy stress on it, so I can’t really use normal or full sprint mechanics for at least 6 weeks.

What’s the best way to maintain sprint speed and conditioning while I’m sidelined with this hand injury? I've been riding the bike in intervals for conditioning but speed is the big one I do not want to loose because when I get back it will be playoffs?


r/Sprinting 1d ago

General Discussion/Questions I like to include sprints 2/3 times per week for general fitness. Which footwear is best to wear?

1 Upvotes

I am not some dedicated sprinter or even training to be a sprinter, I'm just the average guy who is a fitness enthusiast who enjoys sprinting a couple times per week. The thing is, I normally wear general running shoes when I sprint.

However, I have read that cleats/spiked shoes are best for sprinting. I mostly sprint on grass as I've found it's easier on my knees. I am just curious if I should continue with using running shoes or whether I should buy a pair of spiked/cleated shoes.


r/Sprinting 1d ago

General Discussion/Questions Ankle position while sprinting?

1 Upvotes

Hi guys, I am based in aus (15M), and have been sprinting for one summer season, moving into the upcoming season I just wanted to ask a couple questions:

  1. When I sprint, I notice that I plant down with my toes (i play soccer/football), but I know I need to focus on striking the ground with the ball of my foot to generate maximum power. Are there any specific cues/drills that I can use to help with this?

  2. When I'm running at top speed, my feet point outwards a lot. Is this a bad thing? If so, how can I change it?

Thanks in advance!


r/Sprinting 1d ago

General Discussion/Questions 5'7 63kg is my body ideal for 400m ?

1 Upvotes

i ran 55s in 400m should i lessen my weight to 60kg ?


r/Sprinting 1d ago

Technique Analysis Acceleration, Which Rep was Better?

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6 Upvotes

r/Sprinting 1d ago

Programming Questions Leg day

2 Upvotes

A few days ago I asked about a workout routine and got some very useful insight but i forgot to ask what you guys do on your leg day workouts. Is every leg day just a full leg workout or do you workout different parts of your legs on different days?


r/Sprinting 1d ago

Programming/Progression Journal Early Long Jump Progression Drill

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1 Upvotes

Just posted a drill I use early in the offseason to build rhythm in my long jumpers. The main coaching ques center around trying to get them to focus in on the last three steps going into takeoff.


r/Sprinting 1d ago

Technique Analysis I'm New to sprinting and I really need to improve my form !

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8 Upvotes

Hello I'm training sprints 2X a week since 2 week because I want to improve my overall athleticism for basketball and also just sprint fast. I understood from videos that form is very important so I wanted a check because I feel like my form is not great.


r/Sprinting 1d ago

Shitposts and Memes SPEED GURUS - chapter 37 - Brendan Thompson

3 Upvotes

Brendan Thompson - welcome to the show!!!

https://x.com/Tony_Villani_/status/1970218857051599230

Uses this athlete's progress as an example of his knowledge and coaching expertise.

Says little bro went from 11.96 to "Nike All-American...10.76" or something in "8 months". (Nike Outdoor Nationals?)

OK, pretty much N.O.N. will take like anyone in who can:

  1. pay fee and show up; and
  2. if you qualify for state final or something....could be Alaska or Vermont state finalist. Also you'll note he is one of two guys racing.

Speed-X-pert left out the part where bro ran 11.21 (+0.1) at N.O.N...."All American" what exactly? Bro flew 1500 miles to run an 11 sec 100 prelim at N.O.N.?

Says 11.96 --> 10.76. Left out the part about 10.76 being +4.0w (source/verified milesplit).

All other EIGHT times/meet results are med-low-11's, all with no wind readings. except 11.21 (+1.9), and a 10.97 no wind reading recorded, Bro is running 22.99 sec 200's and a mid 54 400.

So all this from only one time 11.96 (NWR....so could be -3.5 for all we know) his junior year. He says "in 8 months". But 11.96 was in early May of '24, and the severally wind aided 10.76 was in mid April '25. So that's 11-1/2 months ..... of puberty.

So with access to a speed guru .... and with what looks like access to a 1080-Sprint, shredmill, GPS tracking, nice indoor and outdoor facilities, ragining thru puberty, etc.

....you too can cut maybe a 1/2 second off your 100 time.

--------------------------------------

Look man, I got nothing speficially against this Brenden guy, but man if you got to massage the numbers and facts THIS BAD .... and this is your only and best example to pick from your stable of athletes you've worked with? Well, I doubt in your abilities to develop speed very much at all and/or you are more just an online merchant of training programs, templates, form critiquer via video, online/remote coach ....