Crash Course for Running!

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Question: I plan to run a race in a few weeks as a part of a fund raising event. It is actually a sprint race and I only need to be able to run 100 meters and 400 meters as part of relay teams. I haven’t run anything since high school and have no recollection of how to train for this. Time is growing short and need help so I don’t look stupid or tear anything in the process. Any information for this would be greatly appreciated.
Answer: It sounds like you need a crash course to prevent you from experiencing bodily injury. As Coach Davis of Cummings High School and the Durham Striders says, “Just run!” Seriously, the first thing you need to do is go to a track, Elon University allows access to it’s track facility, and plan to walk 200 meters and jog 200 meters. After your first lap do a light stretch and repeat the lap.
Hip flexors and hamstrings are potential weak points. This is a hurdle drill that is effective for loosening and strengthening your hip flexors. Set five hurdles up in a row at their lowest height setting. Step over the first hurdle with your right leg first then the left leg repeating over all the hurdles. After the five are done, return to your starting point by stepping backwards over the hurdles still leading with your right leg. Rest a couple of minutes and repeat the whole process but this time lead with your left leg both forwards and backwards.
For the first workout you will run six 100 meter runs. Set up in your blocks or starting stance and sprint 100 meters. Rest two minutes. Repeat five more times. Rest five minutes and finish with a light jog for 400 meters. You will need to rest the next day but do get out and walk to stretch out your sore muscles.
The second day after your initial running you will probably be even more sore but you need to repeat the workout. Rest the next day.
For the third workout of the week repeat the 100 drills one more time.
For the second week you should run 200 meter sprints after your warm-ups but you only do four 200’s. The training pattern for the 200’s is the same as the first week.
The third week run 300 meter intervals but you do 4 of these each workout.
For the fourth week you will run 400 meter intervals and have three of these.
The fifth week day 1,run 100’s. Day 2, run 200’s and the third day run the 400’s.
You should be ready to run your race without fear of injury and your time should be respectable after all that training. It is not an easy routine but it is effective.
God bless and keep training,
Daryl

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