Editor

Lower back pain when running

August 3, 2021 by Editor

Disclosure: This post contains affiliate links.

A common issue that people experience either when running or as a result of running is lower back pain. Sometimes the pain is so intense that the severe lower back pain leaves them unable to walk. What many people mistake this pain for a back strain or injury, when the pain is actually being triggered by another muscle group.

Most of the lower back pain that people experience is usually due to other muscle groups fatiguing and incorporating other muscles to do the work that they aren’t supposed to.

The most common issue occurs when the muscles pull on the lumbar spine. The muscles become tight and pull on the lower back muscle, causing extreme lower back pain for the runner.

What should a runner do if they start experiencing lower back pain?

The runner should stop running and focus on rehabilitating the muscle groups that are contributing to the lower back pain. These muscle groups are usually:

Quadriceps
Hamstrings
Hip flexors

Generally, these muscle groups will be tight and restrict your movement in other areas.

How can you fix your lower back pain?

There are a couple of things you can do.

Check your range of motion in the muscle groups. Improving your range of motion by improving your flexibility.
Improving the strength of the muscles in those areas. Doing lifts such as squats, deadlifts, RDLs and lunges can help.

You should also watch these videos below.

What are some other frequently asked questions?

Can I experience lower back pain when running if I’m overweight?

Yes. It does become easier due to the amount of extra force on your muscles, which can incorporate the wrong muscles into your movements.

How can you prevent lower back pain when running?

Focus on developing your technique with running drills and have the mind-muscle connection. Maintain strict form so that as your body fatigues, you minimize the risk of incorporating other muscles into your running movement.

Additionally, focus on conditioning your body with progressive overload movements that are both for strength and power development (plyometrics), so that your body is prepared for the intensity of the runs that you will perform.

Also, make sure that you stretch and focus on maintaining your muscle’s flexibility and suppleness so that the muscles are relaxed and aren’t likely to get tense. Practicing yoga can help.

What if I am experiencing lower back pain on one side when I’m running?

If you are experiencing this, it is likely that your hamstring, glute, or hip flexor is becoming tight. You will need to loosen the tightness to relieve the lower back pain.

Do I need lower back support for running?

The main thing is ensuring that your not tight in your muscle groups. Support devices offer limited relief.

Are there items that can help?

Weights for strength, power, and resistance training

Things to avoid.

Chiropractors for long-term relief.

Acupuncture therapy for long-term relief.

How to the run 800m

August 1, 2021 by Editor

The 800m is a tactical event that balances both speed endurance and stamina. The event has shifted from a test of endurance to somewhat of a sprint at the highest level.

Running a good 800m time is a good indicator of your health and fitness level, and your athletic ability.

How can you improve your 800m time?

There are a couple of things that the athlete needs to focus on.

Speed endurance
Explosiveness and reaction time off the ground.
Velocity
Stamina

The easiest way for runners to improve their time is to improve their stamina and average velocity. This can be achieved by running for mileage and maintaining a running tempo that will allow the athlete to maintain their average velocity.

What kind of 800m workouts should the athlete focus on?

200m tempo runs & interval training
400m tempo runs & interval training
600m tempo runs & interval training
1200m tempo runs and interval training
Plyometrics
Acceleration training
Skipping
Hill runs
Mountain runs (Incline cross country)
Altitude running

Average 800m times by age

Age	Male	Female
10	3:30 minutes and under	3:30 minutes and under
11	3:10 minutes and under	3:10 minutes and under
12	3 minutes and under	3 minutes and under
13	2:45 minutes and under	3 minutes and under
14	2:15 minutes and under	3 minutes and under
15	2:05 minutes and under	2:45 minutes and under
16	2 minutes and under	2:30 minutes and under
17+	1:55 minutes and under	2:10 minutes and under

Average 800m time by age

800m training videos

Is a 2 minute 800m good?

Yes. Most people want to break 2 minutes for the 800m. 2 minutes is world class for women. It is a great running time for men.

Other 800m training resources

800m training discussion thread

800m training approaches

800m training approach – Reddit

800m training – Frank Horwill

How to run the 400m hurdles

August 1, 2021 by Editor

The 400m hurdles is one of the most challenging events in track and field. It requires the athlete to have speed endurance, acceleration, and an explosive ability to jump over the hurdles without losing their cadence, tempo, or velocity during the race.

The race is one of the most technical events in track and field and running the race is both tactical during the running of the race, and strategic when planning how to train and peak in time for the major athletics events.

How can an athlete run the 400m hurdles?

Always lead with the same leg over the first hurdle.

Count the amount of strides that it takes for you to reach the first hurdle. You must always lead over the hurdle with the same leg. If you have an even number of strides, then it’s likely that your starting leg on the blocks will be the same one that you lead with. If it is an odd number of strides, then it will be the opposite.

Count the amount of strides that you take in between the hurdles.

Your success in the 400m hurdles depends on the amount of strides and consistency that you maintain between each hurdle. Knowing the exact number of strides will allow you to focus on accelerating off each stride, attacking the hurdle as you approach it, and accelerating off the landing off the hurdle.

It will also reduce the risk of you clipping or hitting the hurdle.

Know which leg you will lead with over the hurdles.

Ideally, you want to use the same leg to jump over each of the hurdles. Because your body will fatigue, it is easy to swap legs during the race. You want to train and have a plan of action so that you know which leg will be used at which hurdle.

For example.

Hurdle 1	Right leg	24 steps
Hurdle 2	Right leg	24 steps
Hurdle 3	Right leg	24 steps
Hurdle 4	Right leg	24 steps
Hurdle 5	Right leg	25 steps

Accelerate off each stride.

Because the 400m focuses on strides, you want to be as explosive as possible so that you can increase your acceleration. Focus on exploding through the ground and through your toes so that you can gain extra distance off each running stride.

Approach the hurdle straight, not on a lean.

As you approach the hurdle on the curve, you want to line yourself up to run straight over the middle of the hurdle. This is so the force from running the bend won’t throw your bodyweight to the right and off your stride and potentially out of your lane.

Hold your running technique and form during the race.

In the 400m hurdles, it’s incredibly important that your running form and technique doesn’t breakdown. Should it breakdown, it will lead to a rapid loss in your velocity, changes in your stride length, changes to the hurdle approach which may force you to jump with the wrong leg and possibly hit the hurdle, and ultimately ruin your race.

Finish the race strongly.

Once you jump over the last hurdle, maintain your form and accelerate as much as possible towards the finish line.

How many hurdles are in the 400m hurdles?

There are 10 hurdles in the 400m hurdles.

What kind of training do you need to focus on to be successful in the 400m hurdles?

You will need to focus on doing 400m training, which will focus on:

Speed development
Speed endurance
Stamina training
Tempo training
Explosive training and plyometrics

The athlete needs to have quick, but powerful reaction times off the ground. But needs to maintain a high velocity whilst running the event.

Tempo runs that focus on strides with and without the hurdles will form the base of the athlete’s training.

What are some other things that you should consider when training for the 400m hurdles?

Flexibility

Flexibility in your hip flexors is important so that when you are jumping over the hurdle, you don’t clip it. Hitting the hurdle can ruin your stride pattern and destroy your race plan. You want to focus on getting over each hurdle cleanly.

Nutrition

The 400m hurdles is very physically demanding on the body. You will need to fuel your body with carbohydrates and protein so that your muscles remain lean, but strong and powerful. And also have the energy sources for you to use so that you can perform in your training and on your race days.

Would you like to improve your 400m time?

Click here to learn more about the 400m program.

Need spikes for the 400m hurdles?

Click here to view the top spikes for running the 400m.

Other useful resources

The Phases of a 400m Hurdle Race

How to develop a 400m hurdler

Effective Workouts For 300/400 Meter Hurdlers

400m hurdles training videos

Marathon Training

April 25, 2020 by Editor

Disclaimer: This post contains affiliate links and recommended marathon training advice for completing the marathon. Prior to commencing any marathon training, please check your health and wellbeing with a medical professional.

One of the most popular and challenging races that people will attempt to run is a marathon race. The marathon is a gruelling event that takes place in several cities around the world and is attended by the regular public and professional athletes alike.

The marathon isn’t an event that people can attempt to do without any training. It is a race that must be worked up to unless you are already a runner that is already running in excess of 50km per week.

In this post, we’ll share an approach that you can use to prepare and condition your body for a marathon race.

You will receive the training framework for running the marathon.

What marathon distance events are there?

You can opt to do a full marathon or a half marathon.

A full marathon will see you run 42.195 km (Source)

A half marathon will see you run 21.0975 km (Source)

You will need to decide which event you want to participate in and then you can adjust the type of training that’s needed so you can compete in the marathon or half marathon event.

What equipment will you need to successfully train for the marathon?

Running watch

You will need this to help you track your running pace, heart rate, running distance, and to help you provide real-time feedback and data for your marathon training. We have previously shared a post on the best running watches.

I personally use an Apple watch, however the Garmin watches are very popular with serious runners.

Click here to buy running watches on Amazon.

Scales

You need scales to track your weight progress in the lead-up to the event. You need to maintain a lean body frame, but ensure that you aren’t burning away muscle. But that you are still maintaining a low level of body fat.

Click here to buy scales on Amazon.

Body fat calipers

You need a set of body fat calipers to measure the amount of body fat that’s on your frame. You need to strike the right balance between having enough body fat so that you have enough fat as an energy source for when you are running.

What amount of body fat should you aim to have in the lead-up to a marathon?

Gender	Body fat % range
Male	5-11%
Female	12-20%

Source

If your body fat isn’t within this range, it won’t stop you from participating in the marathon. However, the run won’t be as easy.

You can click here to see fat calipers available for purchase on Amazon.

You can also click here to see a full review on the best fat calipers.

Sweat band

As you start to complete more intense workouts, you will find that your body will continue to sweat. The sweat will usually go into your eyes, so you want to prevent this from happening during your run.

A sweat band that you can have on your wrist is convenient.

Click here to browse options on Amazon.

Suncream

It’s very likely that you will be training out in the sun. Because your body will be exposed to UV, you will need to apply suncream to shield your skin from getting damaged from being out in the sun.

The one below is a good suncream to apply on your skin.

Skipping rope

You will need to train with a skipping rope to help you improve your reaction time off the ground. This will give you more explosive power so you can quickly accelerate and run with a faster pace during the marathon, with less effort.

Click here to view skipping ropes on Amazon.

Hurdles

Hurdles will be used for doing hurdle hops, which will maximize the amount of power that you will generate. You will need to use these for double and single leg exercises.

You want to do these until failure so that you can train your muscles to generate explosive power, as well as reacting quickly off the ground.

Click here to buy training hurdles on Amazon.

Resistance weights

Resistance weights will help to strengthen the muscles in your body and it will help you develop more power for your run.

Resistance bands

Resistance bands are also needed to help improve the explosiveness with functional movements. You will use this to improve power generated through your hip flexors and abdominals.

Click here to buy resistance bands on Amazon.

Kettlebells

Kettlebells movements will help you generate more power through your hips. This will help you to maximize your hip extension when you are running, which should allow you to cover more distance with each stride.

Training shoes

Nike Pegasus

These are the shoes advocated by Olympic champion Mo Farah. He goes through a pair of shoes once every three weeks due to the volume of running that he is doing every day.

If you can afford these shoes, have them as your racing shoes and ideally your training shoes as well.

You can also see our list of recommended marathon running shoes.

Click here to buy the Nike Pegasus on Amazon.

Running earphones or headphones.

If you like to listen to natural sounds, then you won’t need this. Otherwise, you will need to invest in a set of earphones or headphones so that you can keep yourself entertained.

We’ve previously shared a list of the best ear buds for running.

This will give you the option to enjoy music, podcasts, entertainment shows, or even conversations whilst you are running. And since your training runs will take anywhere from 30 minutes to 3h, it’s worth investing in a set.

You can click here to buy a set on Amazon.

Marathon Training Guide

How long should you aim to run per day?

Mo Farah starts his season by running at least 28km per day or 193km per week.

We’re not expecting you to run the same distance as an Olympic medallist. However, if you want to be competitive, then you want to progressively increase the amount of kilometres that you run on a weekly and daily basis so that your body becomes accustomed to running long distances. (Source)

Aspire towards 28km per day. However, set a minimum starting point of 5km. Then try to progress to 10 km. Then 15 km. And then 20 km per day.

What’s the average pace that you should aim for when training or running a marathon?

In the beginning, you want to condition your body for mileage. So you will probably maintain an average pace between 6-8 minutes per kilometre. The initial goal is to finish the distance of your progressive run.

If you can maintain a faster average pace, then that will provide a benefit.

What kind of mindset do you need to train for the marathon?

Complete the distance.

The marathon is a far event, but the first goal that you have to commit to is completing the distance. And to complete the distance, it is easier to focus on reaching the small goals.

Focus on taking the first step.

Commit to taking the step after the next step so that you complete the distance.

Break the distance down into different sections. So aim to complete 250m, 500m, 750m, and 1km intervals.

No matter what, keep on moving forward and close in on your goal.

Run to a strategy.

Plan how you want to run the distance ahead of time. If you can, plan your route, your motivation factors such as music, and your pacing throughout the training for the race.

What training plan should you follow to successfully run a marathon?

There are different training tactics such as the couch to marathon, an 8 week plan, and a 12 week plan.

Whatever approach you take, keep in mind that you want to progressively condition your body to complete running the distance.

Marathon Training Plan

Below are links to several marathon training programs that you can use to prepare yourself for the marathon.

Marathon training program from Master’s athlete.

Nike Run Marathon Program

Runner’s need – Marathon Program

Training Peaks – Marathon Program

DIY Marathon Program

Boston Marathon training program

Marathon training by Runner’s Connect

Long runs

You need to condition your body to doing long runs. This will be a combination of doing tempo runs over a distance. And running over time.

You want to work your way up to 28km runs ideally. If you can get close to the 25 mile mark, this will help to condition your body to be stronger for the runs.

The alternative is to continue doing timed runs at a tempo.

Tempo runs for time should be at – 60 minutes/90 minutes/120 minutes

As your body becomes more conditioned, you can introduce Fartlek runs and speed runs into your routine.

Marathon Training of Eliud Kipchoge

Here is a sample training schedule of Eliud Kipchoge the greatest marathoner to ever lived.

Day	Training
Monday	AM 13 miles in 1h10 min PM 6.2 miles in 40 min
Tuesday	AM Track workout: 15min warm up (3.1km). 1200m in 3:25, jog lap, 5x1km in 2:55 (1.30 rec), jog lap, 3x300m in 42-40 (1:00 rec), jog lap, 2x200m in 27s (1:00 rec). 15min cool down (3km)
Wednesday	AM 11.1 miles in 1h11 min PM 6.8 miles in 44 min
Thursday	AM 24.8 miles in 2h26 min
Friday	AM 11.1 miles in 1h10 min PM 6.2 miles in 39 min
Saturday	AM – 10min warm up (2km). 30 x (1min on, 1min off), with reps at an average speed of 2:45/km and recoveries an easy jog. Cross country course. 15min cool down (2.8km)
Sunday	AM 12.4 miles in 1h 17 min

What running weight should you aim for to run a marathon?

The main thing you want to focus on is having a lean, athletic frame. The lighter you are, the less weight you need to carry over the marathon distance which will make it easier for you to run and complete the race.

The ideal weight range will be between 60-80kg. If you are heavier, you can expect to feel the impact of your body weight on your joints more.

Having a lighter frame will also allow you to project more power and explosiveness during your run. This will allow you to run further and faster during your marathon run.

Running weight	Rank
<60kg	World class
60-70kg	Athletic long-distance runners build
70-80kg	Athletic sprinter’s build
80-90kg	Athletic, but heavy for a marathon
90kg+	Heavy build for a marathon race

Marathon running weight range for men

Which shoes should you wear for a marathon?

You must invest in a good set of shoes for your training and for when you run the marathon. If you don’t, it’s likely you will get blisters or some other injuries on your feet or that might even affect other muscle areas on your body.

You want to wear shoes that’s good for the terrain that you are running on. You also want the shoes to give your feet the comfort and ability to breathe during the race.

Which marathon events should you try to attend?

Marathon event	Month
London Marathon	TBD
Tokyo Marathon	TBD
Boston Marathon	TBD
Berlin Marathon	TBD
Chicago Marathon	TBD
New York Marathon	TBD

What time should you be aiming for in the marathon?

The average time to run a marathon is 4h and 30 minutes for men, and 4h 56 minutes for women. (Source)

You can use this marathon time calculator to estimate your running time for your age and gender.

Below is a table that shows the pace you should have for different marathon times.

Desired finishing time in the marathon	Running pace per kilometre
2h	2 minutess 50 seconds
2h 30 mins	3 minutes 33 seconds
3h	4 minutes 15 seconds
3h 30 mins	4 minutes 59 seconds
4h	5 minutes 42 seconds
4h 30 mins	6 minutes 24 seconds
5h	7 minutes 7 seconds

Don’t forget to fuel your body for your marathon runs.

You can also get protein powder and other supplements for your marathon training.

Best wireless earbuds for running

December 5, 2019 by Editor

Disclaimer: This post contains affiliate links.

One of the best ways to keep motivated when running is by keeping entertained by audio. Whether this is in the form of a podcast or listening to your favourite music playlist, you will find that the audio will help to keep you motivated to run.

There are different types of ways to listen. But wireless earbuds are fast becoming one of the popular items for running.

However, there are genuine concerns with these, which include:

The earbuds not staying in properly.
The earbuds falling out.
The earbuds becoming problematic as you start to sweat.
Battery life
Connectivity issues

Bose Soundsport wireless earbuds

These are the premium wireless earbuds on the market. If you want to make an excellent investment in audio that provides studio quality sound, along with a design that compliments runners. Then these are the ones to invest in.

The upfront cost isn’t cheap. But it is typical for users to own their wireless earbuds from Bose for 2-5 years.

Even if you wanted to resell them in the future, they will maintain their resale value as well.

Prices start from $169.

Click here to buy them on Amazon.

Backbeat Fit

If you want wireless earbuds that have a long battery life, that are waterproof, and that are relatively inexpensive, then the Backbeat Fit wireless earbuds are for you.

Something that is really cool with these is that you can rinse them after a run. It makes it a slightly healthier option, given that you cannot properly wash other wireless earbuds with water.

Prices start from $129.99

Click here to buy them on Amazon.

JBL Inspire

If you’re looking for a cheap pair of wireless earbuds, the best value for money will be the JBL Inspire wireless earbuds. You will get a great sound and decent battery life for the price.

Their durability isn’t as long as the premium brands. But it depends how frequently you use them.

If you plan to run casually, then these will suffice.

If you plan to run frequently, it’s best to invest in a premium option since you don’t want to keep on replacing the earbuds every few months.

Prices start from $49.99

Click here to buy them on Amazon.

Best running watches

December 4, 2019 by Editor

Disclaimer: This post contains affiliate links. However, the experiences and recommendations are my own.

I’ve been doing athletic running activities since the early nineties and one of the items that always came in handy was an electric watch. We would either use a stopwatch or a wristwatch to help us with our training activities, which mainly revolved around tempo running, pace, speed, acceleration, and interval running.

With the development of smart watches, people can train with more insights and data to enhance their performance.

I bought an Apple 3 watch a few years ago and it has been an incredible investment for my athletic performance. There are others on the market.

In this post, I’ll share some insights into the best running watches for people that plan to train for sprints, middle, or long-distance running events.

Apple watch

I own this watch and I wear it every day. I would consider this a very good all-round watch for runners and athletes that want to track their runs and their lifestyle.

Tracking your runs is important. But monitoring your non-running activity is just as important.

The amount of applications available and the ability to sync the data to your iPhone is really beneficial as well. The things I like about this watch include:

The heart rate monitor (Which is fairly accurate)
The ability to record your running distance and time.
The smart sensor to alert you to track any running activity that you are doing.
The ability to link the data to your health application on your iPhone.
It’s water resistant (Very useful when getting sweaty or running in cold, humid, or wet conditions)
Time-tracking settings

Prices for the Apple watch start from $449.99

Click here to buy an Apple watch from Apple on Amazon.

Garmin Forerunner watches

If you plan to do long distance runs or training that will regularly be 1-3h, then you will want to opt for the Garmin watches.

They offer the same running functions as the Apple Watch, but with more accuracy. For athletes training over longer distances, the accuracy becomes more important since training for 5 or 10km; or even marathons require the athlete to maintain their stamina over the distance that they are running.

Garmins are for the advanced runner that wants practicality.

Different Garmins also have additional functions such as music playback.

Prices start from $349.95

Click here to buy the Garmin Forerunner 245 on Amazon.

Click here to buy the Garmin Forerunner 645 on Amazon.

Average human sprinting speed?

December 2, 2019 by Editor

The average sprinting speed will range between 20-30km/h.

This means a person will be able to run the 100m in 12-20 seconds.

Elite runners will be able to run at a speed greater than 30km/h.

The current world record is set by Usain Bolt from Jamaica. He reached an average speed of 37.57km/h and top speed of 44km/h (27.8 mph) when setting the 100m world record. (Source)

Average human sprinting speed over 100m.

100m time	Average speed (km/h)
10	36
11	32.73
12	30
13	27.69
14	25.71
15	24
16	22.5
17	21.18
18	20
19	18.95
20	18

Average human sprinting speed over 100m.

Something to consider.

In the 100m, athletes will typically reach their top speed around the 60m mark and then their bodies will start to decelerate in the latter part of the race due to fatigue.

Long jump athletes will usually have their top speed when they hit the board, which is usually 30-40m from the start of their run-up.

In the 2000 Olympics, there was a famous duel between Jai Taurima of Australia and Ivan Pedroso of Cuba, where they recorded top speeds at the take-off board between 38-42km/h. (Video source)

Would you like to improve your sprinting speed?

You can buy the following items to help you greatly improve your sprinting speed and performance.

Clyde Hart’s Speed Development

Clyde Hart 200/400m speed development training

Clyde Hart is the mastermind behind Michael Johnson’s 200m/400m double at the Atlanta Olympics back in 1996, where Michael Johnson ran 19.32s for the 200m and 43.49s in the 400m.

The training focuses on developing speed endurance to help you run faster.

This training is for advanced athletic sprinters.

Click here to buy it on Championship Productions.

Fuel for sprinters.

If you want to excel in your sprinting performance, you need to train well. But to train well, you need to fuel your body with the carbohydrates, proteins, and fats that will allow you to excel.

Click here to get the nutrition guidance required to take your performance to the next level.

Want to run 10.99s or faster in the 100m?

Get the complete sprinting program that will help you achieve this.

Click here to buy the sprinting program.

Just starting your sprinting journey?

If you are a beginner to sprinting, use this guide to help you improve your speed and power instantly.

How to run faster (For beginners only!)

Want to see more items that can help you with your athletic performance?

Click here to see the items on the shop on Fastrunning.club

Best sprinting blocks

December 2, 2019 by Editor

Disclaimer: This post contains affiliate links.

You want to give yourself the best start possible when you are in a sprint. The stability of the blocks will allow you to project yourself forward and can give you an edge over the other competitors that you are running against. And the angle at which you come out will have an impact on how you are setup for the duration of the sprint.

Many track and field athletes rely on the blocks that are provided for them. The thing is, not all starting blocks are built the same and they can have different types of impact for the race that is being run.

Some of the issues that athletes can find when using the incorrect starting blocks include:

The blocks slip.

This might occur because the weight of the blocks are too light or it isn’t setup to grip the surface very well.

The blocks are too narrow or too wide.

This might affect the foot placement for the athlete, which can cause them to come out of the blocks incorrectly, which affects their balance and the different phases of the race.

Additional things include the weight and comfort of the blocks. Since most of the people using blocks are students, it is either the athlete or the parents of the athlete who will be responsible for carrying and storing the blocks.

All things need to be considered when investing in starting blocks for the athlete. In this post, we’ve provided some suggestions.

Gill Athletics Scholastic Starting blocks

These blocks are the Grade A standard of blocks in track and field. They are in the premium price-bracket. However, these are the blocks that will last for a lifetime and can even be passed down to other generations, or even resold to other athletes in the future.

During my time as an athlete, I’d used these blocks that were at least 10 years old. Those same blocks have been used for another 20 years.

There are a few things that you need to consider with these blocks.

They are heavy (Which is great for using them to start, but is inconvenient to carry)
They are wider blocks (This is great for foot placement, but might affect smaller/slimmer athletes that would benefit more from a narrow starting setup.
They are sturdy (This is excellent for stability)
They suit all surfaces (grass, tartan, mondo, dry and wet surfaces)

These blocks are recognised by athletic bodies and you generally won’t have any issues using them in competitions.

They are also great starting blocks to train with.

Prices start from $149.

Click here to buy it on Amazon

Newton’s starting blocks

These blocks are also in the Grade A spectrum. They aren’t as widely used as the Gill, but still offer similar benefits. I’ve used these in the past and enjoyed them for similar benefits compared to the Gill. Sturdy and secure.

One of the additional benefits is the weighting, so it is easier to carry.

These also offer a slightly wide frame, which will suit most athletes.

Prices start from $196.

Click here to buy it on Amazon.

When should you seriously consider investing in sprinting blocks?

If the athlete is racing at higher-level competitions, then sprinting blocks are a must.

For sprints such as the 100m, 200m, and 400m, you can getaway with borrowing blocks or using the ones provided. However, to maintain consistency, you want to use your own.

The exception I would make is for the hurdles event. The angle that you come out at is critical, as it affects the distance and position that your body will be in by the first hurdle.

The wrong block setup can really affect you. So either find out if the competitions that you are going to will use the same blocks, or if not, either bring your own or understand what adjustments you may need to make to minimise any performance risks with the blocks.

Would you like to improve your sprinting speed?

You can buy the following items to help you greatly improve your sprinting speed and performance.

Clyde Hart’s Speed Development

Clyde Hart is the mastermind behind Michael Johnson’s 200m/400m double at the Atlanta Olympics back in 1996, where Michael Johnson ran 19.32s for the 200m and 43.49s in the 400m.

The training focuses on developing speed endurance to help you run faster.

This training is for advanced athletic sprinters.

Click here to buy it on Championship Productions.

Fuel for sprinters.

If you want to excel in your sprinting performance, you need to train well. But to train well, you need to fuel your body with the carbohydrates, proteins, and fats that will allow you to excel.

Click here to get the nutrition guidance required to take your performance to the next level.

Want to run 10.99s or faster in the 100m?

Get the complete sprinting program that will help you achieve this.

Click here to buy the sprinting program.

Just starting your sprinting journey?

If you are a beginner to sprinting, use this guide to help you improve your speed and power instantly.

How to run faster (For beginners only!)

Want to see more items that can help you with your athletic performance?

Click here to see the items on the shop on Fastrunning.club

Sprinting on a treadmill

December 2, 2019 by Editor

Treadmills are a great option for running and will provide you with a sprinting option, however sprinting on a treadmill won’t provide as many benefits compared to sprinting on a solid surface such as grass or a track.

Treadmills force you to use your entire body when running, which means your body will be moving and you will be able to reap cardiovascular strength, stamina, and tempo.

Sprinting sessions that revolve around these will be useful on a treadmill. Where you will notice the setback is improving your acceleration and power on a treadmill.

Depending on the treadmill that you are using, there are some sprinting exercises that you can do. These include the following.

Tempo runs

This is where you run on the treadmill at a certain speed for a certain amount of time. You should also use the speed to track your average steps (turnover) per second.

Treadmill push

This is where you keep the treadmill switched off and you push against the resistance from the surface of the treadmill. You want to try to be as explosive as possible so you can improve your acceleration and drive. It should mimic the sled push drill.

Interval runs

This is where you sprint for a short amount of time at 80-100% of your maximum intensity. This will also train your body to maintain a fast tempo and it will improve your cardiovascular strength, which will also condition your body to not decelerate as quickly, which will make you run faster.

Depending on what you need to achieve with your sprinting training, a treadmill can be handy. However, you shouldn’t prioritise a treadmill over running on a solid surface.

A treadmill should be treated as a “substitute” option based on the training circumstances.

Sprinting form

December 1, 2019 by Editor

Alot of athletic coaches will focus on sprinting form. It’s important, but what is more important is to have the strength, power, conditioning, and speed turnover that will allow you to run fast.

No matter how great your sprinting form is, it will never allow you to outrun another athlete that has more speed, power, and explosiveness than you.

So you need to ensure that you do the following.

Develop your explosiveness and power so that it is superior to the other athletes that you will be competing against.
Develop your speed endurance so that you can run at a more intense speed for a longer amount of time.
Develop your sprinting form and technique so that you can run as efficiently as possible.

Please pay attention to point number 3. As you develop your conditioning, you want to minimize the amount of wasted energy so you can run more efficiently, at a higher intensity.

Things that you will need to consider in your sprinting form depends on how you plan to execute the race that you are about to run.

What are the factors in the sprinting form that you need to consider?

Starting phase

You will need to train with reverse lunges, reverse lunge bounds, and reverse lunge sprints to train your muscles to explode out of that position.

Drive phase

You need to be able to explode outwards and drive your body forward. This means your body will be on a 45 degree angle for the first 20-30 metres of the race.
Your sprinting form and conditioning needs to allow you to project force pushing you forward. This means you need to train the muscles (quadriceps, glutes, hamstrings, and hip flexors) to explode in a way that activates those muscles to drive.
Sled runs (Pushing and pulling), single leg glute bridges, and explosive lunges will help with developing the power needed for your drive phase.

Acceleration phase

Acceleration will rely on your hip flexors. Conduct bounding training for distance to maximise your power from every step. Glute bridges, squats, power cleans, and lunges will also help you with your acceleration.

What should you keep in mind with your sprinting form?

Project your force in a straight line.

You want to power the force behind you.
You want your arms to move in a straight line going forward and behind you.
You want your knees and ankles to rotate in a straight line in front and behind you.

Keep your ankles above your knees when you sprint.

This will help you to extend your stride length.

Condition your body to run intensely over distances longer than your race.

This will help you to maintain your form, since your form will breakdown as your body fatigues.

If you run 100m or 200m sprints, condition your body to maintain a fast sprinting pace over 400m. This will allow you to maintain form and finish strongly in the race.