How do I practice sprinting? Is it good for cardio?
>There's people that don't know how to run
>>76984928>How do I practice sprinting?power cleans
>>76984928pick an event, head to a track and learn your rest:run ratios that let you keep getting faster60m doesn't help your cardio particularly but 400m will and 800 and up for sure helps up your vo2maxyoutube tony holler feed the cats for an indepth programme focused on short sprints
>>76984928You look for a long, flat area, like a parking lot and just run really fast for 100-150 metres. Do that 8-10 times. And yeah, it helps a lot.
>>769849284 more cards and this guy will win the game by summoning exodia
why do niggers love yugi so much?
Just did 5x50m sprints. My chest hurts in a worrying way, and I play basketball.
>>76984928Watch a bunch of athlete X videos on YouTube. The TLDR is sprint+lift, rest (maybe rest another day or two, especially when you're just starting). You get faster by running fast. If you can't run fast (fatigued between reps or not recovered from the last session) you're wasting your time. Sprint training has long rests (~5 minhtes) and max output. Alternate acceleration days (starts) and top speed (flying springs). I can do 2-3 sessions per week, usually 2.Sprint training is special. There's quite literally no forces remotely close.99% of people over 40 will never sprint again. And it's one of the most use-it-or-lose-it qualities
>>76984928It ia incredible for cardio, muscle gain, and fat loss.
>>76986936niggers/shitskins love shonen in general. Basic will to power/leveling/power fantasy is primal. Doesn't really require any IQ points.
>>76988556Once lost, it takes a long time and significant effort to get any of it back.In my 50s and improving after injuries. I can manage 2 sessions a week + weight session. Weekly plyos if I'm not tired out.If you go about it properly, sprint training has all the ingredients for keeping you fit and mobile as you age. Just have to manage the load intelligently to avoid injuries - can't train like a 20 year old.
>>76984928Running too fast is weird and unhealthy. Humans are meant to waltz around the grass and be slow.
>>76988739Wise wizard anon here. Take it slow, even if you're in shape. Sprinting generated incredible forces at muscle lengths you're not used to.
>>76984928Ok lads Im interested. Is it really just about doing 8 100m sprints twice a week?
>>76988745Ngl fr no cap senpai but this is cope 100% icel ishyddt
>>76984928>How do I practice sprinting?Sprint.>Is it good for cardio?Yes.
>>76988745I'm a jogger but if you think about it, it's jogging that is unnatural.In nature it's usually either walking or full sprinting to catch prey/escape predator, no inbetweens
>>76986936>>76988672insufferable incelsPOST BODY
How do you prevent shins hurting when sprinting? Do you need softer surface?
>>76988882Do a mix (note athlete, not coach, so follow at your own risk).Important! If you aren't used to running quickly / starting from scratch, first couple of sessions should consist of gentle warm up jogging and "strides" where you do a bunch of runs over 40-60m accelerating slowly to a reasonable pace.Warm up properly and don't go fast early.If something hurts, stop and come back another day.1. Run some 40-60m efforts with 3-5 minutes rest between each. Start off with 3 efforts. When used to this increase to 4 then 5, then move on 2 two sets of 3 with 8 minutes between sets and so on.2. Accelerations. Standing start, run for 20m seeing how fast you can get by the end. Couple of minutes rest. Can do these at start of session before other runs or a couple of sets for a session. Start with 3 or 4 and see if you hold up. Introduce 3 or 4 point starts later.3. (Bit more advanced) do some really short max efforts with a run on. Get some cones, markers (marks on road whatever) mark out 20-30m and then another 10m. Accelerate up to first (20m) marker then max speed for the last 10m. 4. Burst runs 20m accelerate, 20m ease off, 20m accelerate, 20m ease off etc. 2-4 hard efforts, depending on fitness.5. 100-200m efforts. Slower and more (but good form) with shorter recovery as a tempo run, faster and much longer recovery to practice race efforts.Don't do too much in any one session and don't mix speed (accelerations ok) with endurance work in the same session.Warm up is vital to reducing injury risk and a whole other topic. Skipping is good (but looks odd) as it is a plyo which can have multiple intensities. If you don't want to look a dick, do strides that slowly increase in pace and ROM.Lots of ideas for drills on social media (Instagram), pick and mix as you see fit but don't tire yourself out early.There's a lot more to it, this is just for starters. Note: speed can only be trained over v short distances. All else is endurance.
>>76989852I should reiterate that you should ease into running quickly, not just in a session but over a number of session.The older you are, the more important this is.
>>76989852just for clarification, pick one of activities 1-5 per session. Dont do them all in one go, though you can add a few accelerations at beginning.
>>76984928Is this real?
>>76990202Well Lyles exists (loadsa medals, 9.79 / 19.31 quick) and he has a thing about that card.Not sure about that particular image.
>>76988556>Sprint training has long rests (~5 minhtes) and max output.What's the distance or time of sprint relative to that rest.
>>76989852>>76989856>>76989924Thank you very much! Ill start slow. Im a relatively active person overall and put on full sprints to the train or something if I have to and it never hurt me. But also Im 31 and should be a bit gentle. It seems too good to be true. I hate long distance running and doing little short bursts for idk... 20 minutes plus warm up? Thats like a dream substitute for classic cardio
>>76990251Depends on the session.Guidelines for max speed are 60-90s recovery per 10m quick, so 40m all out would need 4 minutes recovery. Sprinting is weird in that the faster you are, the more recovery you should take.If the recovery is shorter than that you start inching into speed endurance training, which won't help with speed so much but helps you resist falling apart at the end of a race.In fact if you want to train for 400s then you need lactate training, but I don't do that.
>>76990255Its not going to get you the same cardio as a long run but you will get benefits from training (400m runners tend to be pretty fit, for example)
>>76990841Well thats good enough for me :)
>>76988739at 28 I started sprint training again. initial workouts took like 10 days to recover from. after a few months i was able to sprint all-out without any fear of injury.
>>76988672Are you saying whites aren't primal? Is this why I see so many anons on here and on /pol/ complain about how that one black kid bullied them in school 30 years ago?
>>76990843Don't do too much in a week, either. Only go fast again when you feel free of after effects. >>76990867 isn't uncommon.
>>76990952my nigga... let me whitesplain this to you.>are you saying whites aren't primalMy statement was "blacks like shonen because blacks are primal".For the statement "whites aren't primal" to be deduced from my statement, I would need to say "Whites don't like shonen". But I didn't say "Whites don't like shonen". Therefore your conclusion "whites aren't primal" is retarded.TLDR you're a dumb negro
>>76990867uh weird, now I feel I'm doing something wrong
>>76991198Subpar reasoning.When you deliberately highlight certain members of a group while leaving others out, it implies that the traits you mention apply only to those selected. This creates a sense of exclusivity, suggesting that the included individuals possess a distinctive quality that the excluded ones do not.TLDR: Your insult backfired in your face, tryhard faggot
>>76991350>When you deliberately highlight certain members of a group while leaving others out, it implies that the traits you mention apply only to those selected.
>>76988556>99% of people over 40 will never sprint againI am over 50 and sprint 2-3X per week on a treadmill, 11MPH. Between the VO2 max, body fat, and the mitochondrial benefits it is the fountain of youth.
>>7699184899% is probably a massive underestimation. Same age group as you and sprinting (on track), which seems to shock and amaze older people who witness it. This is sad as I reckon a significant number could do so if they had the guts to have a go.I am not the oldest in my training group (17-65) and I go to masters events where people in their 80s are competing.
>>76991210I was extremely undertrained - hadn't don't any running or even leg training in 5 years.The workouts are conventional track sprint/speed training
>>76991848>11MPHYou're not sprinting bro, that's the pace similarly old fucks can pull at 5k.
>>76986936They are still at that stage between man and lobster where they need to ascend through the serotonin levels via milestone achievement.
