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Running on an empty stomach

Should I Run On An Empty Stomach?

Running on an empty stomachWhether you should be running on an empty stomach is a topic that brings about much debate and varying opinions.

There are people who absolutely swear by their fasted training regime and then there are those who are wholeheartedly against it.

So, which side is correct?

Or is it simply a matter of personal preference?

This article will examine the main reasons for people to use fasted training and decipher if it actually has any merit. Once you understand each side of the story, you can decide for yourself which option would best suit your training needs.

Let’s get to it.

There are generally two reasons people run on an empty stomach: the first is for fat loss and the second is for increased performance.

 

Fasted Running For Fat Loss

The idea here is that running before eating anything has the ability to force your body to burn fat for fuel instead of your glucose stores.

When you exercise, your body has two main sources of energy: glucose and fatty acids. Depending on the level of intensity and what is available inside your body, you will use varying amounts of each energy source.

The glucose in your blood and that stored in your muscles and liver, which is obtained from eating carbohydrates, will usually be your body’s preferred energy source as it is more readily available.

However, if you haven’t eaten, there will be less glucose available in the bloodstream and any exercise you do will be fueled by fatty acids instead. That is the theory anyway.

While this theory can work out if done correctly, it doesn’t necessarily lead to fat loss.

The biggest factor in fat burning comes down to overall energy balance. If you are eating more calories than you burn, you gain weight and if you are burning more than you eat, you lose it.

Losing fat in the belly

That is really as simple as it gets for weight loss. It doesn’t really matter if your running is fasted or not. What matters is your total calorie intake compared to your calorie burn.

You could argue that not eating before running helps you eat fewer calories throughout the day, which could be true for some. On the other hand, training fasted causes great hunger levels for other people and can lead to overeating after your running session. Everybody responds differently.

In terms of fasted training directly helping with fat loss, science suggests that it doesn’t. A study in 2014 was done by the journal of the international society of sports nutrition to examine this exact theory.

The study compared a group of people who performed aerobic exercise after a meal to a group that had fasted overnight before the exercise session. After a month, no significant differences were found in terms of body composition between the groups.

The good news is, whether fasted or not, your body will thank you for your commitment to being physically active.

One way to ensure you get the most out of training, without having to resort to fasting, is to get your own equipment. There is a greater chance of increased training time with your own exercise equipment. If you are looking for a treadmill to help you achieve the benefits of running, check out our reviews of the best affordable treadmills.

 

Running On An Empty Stomach For Performance

There are some people who believe running on an empty stomach can have some performance benefits, specifically for endurance.

The theory is that the fatty acids used by your body when fasted provide a longer lasting energy solution that is more geared for endurance based exercise.

Runner increasing performance

This is all well and good. Your body can sustain bouts of activity without the need for glucose for hours. The trouble is that the activity has to be of low intensity.

If you want to push the intensity up, you really will need some glucose to fuel your efforts. Obviously, for performance, you are going to want to be pushing the intensity up at some point or another if you want to improve your times.

Therefore, it would make sense for you to make sure you have the glucose available for peak performance. Running on an empty stomach just cannot guarantee that you will indeed have enough in the tank for higher intensities.

On top of the physical need for fuel, there has actually been some interesting research into the psychological effects of believing that your body is fueled for activity.

There was a 2014 study that gave one group of exercisers water and another group a flavorless carbohydrate drink. Both groups rinsed the liquid around their mouths but spat it out instead of ingesting it.

There were significant performance increases in the carbohydrate solution group even though no energy could have been gained from just rinsing their mouths with the liquid.

The given explanation is that your brain receives signals from your mouth that indicate food/energy is being ingested. The body’s response is to make more energy readily available, which is another reason why performance is likely to be better after eating.

 

Fasted Running: Final Thoughts And Recommendations

After reading the points made above, you are probably thinking that it seems pretty cut and dry. It definitely appears that running on an empty stomach has no positive effects on either fat loss or performance.

However, personal anecdote should not be discounted. There are numerous people who really do run better on an empty stomach.

Whether it’s down to them being genetically better prepared to cope with fasted training or because they just don’t like to feel food in their stomach at all when they run, some runners simply prefer to run on an empty stomach.

All you can really do is test it out for yourself and see how your own body responds. If you do try it, give yourself at least a couple of weeks for your body to actually adapt to the fasted training before you decide whether you like it or not.

After two weeks, you can decide whether to continue fasted training, depending on how you are feeling and performing.

If your performance drops or you feel terrible, forget running on an empty stomach.

If you run faster and feel good then training fasted clearly agrees with you, so you can carry on.

Finally, if you see no real difference then you can decide purely on what suits your lifestyle and feels best to you.

Does Running Make You Lose Muscle?

Two muscular runnersYou already know that running has a bunch of health benefits, aids in fat loss, and can even help with muscle building.

But you may not know that it can also interfere with your muscle gains and even cause you to lose some of them.

Because of this, many lifters become scared of running or doing any cardio at all, which means you lose out on the benefits. It can be quite confusing and difficult to know exactly what to do.

So, which is correct?

Does running make you lose muscle mass or help you gain it?

The answer is relative.

It can be both a help and a hindrance, depending on a number of factors. We will discuss each of the main factors in this article and give you some tips on how you can enjoy the benefits of running without sacrificing your hard-earned muscle.

 

How Running Can Make You Lose Muscle

The biggest factor that can cause you to lose muscle when you start to incorporate more running into your training is the energy deficit it creates.

Adding running on top of your weight training demands more energy. Even worse, if you don’t leave time to recover.

Your body converts the food and drink that you consume into energy to fuel your daily activities. It all comes down to an energy balance.

If you eat more calories than you burn each day, you will gain weight. If you eat fewer calories than you burn each day, you will lose weight.

The second part of that equation is where our interest lies. Eating too few calories to support your running is where the problems can occur.

Runner burning fat by running on road

By continuing to run without fueling yourself with enough calories, you force your body to find alternative energy sources.

One place it can find its own energy is by breaking down your body fat reserves. This is why people lose fat and get leaner when they increase their activity levels or decrease their calorie intake.

Unfortunately, another place that your body can find some energy is your muscle tissue. In certain situations, when calorie intake isn’t sufficient, your body will start to break down its own muscle tissue and convert it into usable energy. Not good news.

On top of breaking down your muscle tissue, extra running can affect your recovery abilities as well. If you are running so much that you find it impacts your recovery and general energy levels, your weight training will be impacted.

Of course, being under-recovered in the gym means your workouts are less effective. Less effective workouts could cause you to lose some muscle mass if it continues over the long term.

So, those are the two big ways that a lot of running can hurt your muscle gains; by forcing your body to break down muscle tissue to fuel the running and by negatively affecting your recovery abilities.

 

How Running Could Help You Gain Muscle

There has been evidence to suggest that endurance style training can have a positive effect on your insulin sensitivity. [1]

This is good news as insulin has a direct impact on how your body utilizes the nutrients that you feed it.

Insulin is a hormone in your body that is released whenever your body detects an increase blood sugar levels. Blood sugar levels increase pretty much any time you eat but the rise varies depending on what type of food you are eating. For example, carbohydrates are more easily broken down into glucose so they cause a sharper rise in blood sugar levels and a bigger insulin response.

When insulin is released, its job is to shuttle all of the nutrients into your body’s various cells. Some of those cells include your muscles and insulin can help to shuttle much-needed amino acids and glucose into them.

By using cardio to increase the effect of insulin, your muscles will be able to absorb more of the necessary nutrients for recovery and growth.

One more benefit of increased running, or any cardio for that matter, is the conditioning effect it has on your body. It can actually help to increase your work capacity inside the weight room.

By running more, you will be making your cardiovascular system stronger and more efficient. A stronger heart and set of lungs could make a huge difference in some of the higher rep sets.

You could even squeeze out an extra rep or two as a result of being better conditioned. Those extra reps can certainly add up to extra muscle gains over time.

A good way to increase cardio activity is to run on the treadmill. Even better if you have one at home. You can check out some good but affordable treadmills for home use in this article.

 

How To Run More Without Losing Muscle

We have discussed how running can have both negative and positive impacts on your muscle gaining progress. Now, you need to come up with a plan so that you can get the positives without those negatives.

Here are some tips and tactics that you can use to help you maintain your muscle mass while increasing the amount of running you do.

 

Fuel Your Training

You learned earlier that not having sufficient energy is a huge cause of muscle loss after adding more running and cardio into a training program.

To combat that fact, you need to ensure the extra energy requirements are being met by your diet. A balanced diet that contains appropriate amounts of all three macro-nutrients is recommended.

ideal balanced diet for running

Healthy fats and adequate carbohydrate intake are crucial for supplying your body with the energy it needs to take part in both running and weight training. The carbohydrates also play a key role in recovery after a training session.

Protein intake is vital for muscle growth and recovery from your workouts.

 

Smarter Programming

You really need to listen to your body if you are planning on working heavily with different training styles. Be sure to monitor how you are feeling during your gym sessions and running workouts.

It would be a good idea to start off with a minimal amount of extra training to let your body adapt before increasing the amount you do.

You may even have to pick one area to put more of your focus into. For example, if you choose to really hit your running hard, it could be a wise decision to ease off on your weight training and plan your strength program to maintain your current levels for the time being.

The same approach can be taken in the opposite situation.

It becomes much easier to keep on top of your recovery if you are only pushing one type of training to the max instead of trying to go all out with two very different training goals.

 

Running And Muscle Loss: Conclusion

Running can make you lose muscle but it can help out as well. It all comes down to planning and being prepared.

Take a smart approach to your training program by thinking of your overall end goal and then plan your training around that. Only include what is vital to your goal and get rid of everything else.

The same level of planning must also go into your nutrition.

At the end of the day, it really comes down to being clever with it. Yes, it is more difficult to train heavily for both running and muscle growth but there is no reason it can’t be done.

 

Sources

[1] Exercise dose and insulin sensitivity: relevance for diabetes prevention. – https://www.ncbi.nlm.nih.gov/pubmed/22051572

Weslo Cadence G 5.9 Review

Weslo Cadence G 5.9 Treadmill Review

Weslo Cadence G 5.9 ReviewMy major considerations when purchasing a treadmill include functionality, simplicity and price.I can easily give the Weslo Cadence G 5.9 two thumbs up for all three criteria.

For a price considerably lower than most models in its category (up to 70% less), it gives me the essentials while being very uncomplicated to set-up, use, and maintain.

I can say that this treadmill is perfect for people on a budget who want the basic but effective functions.

Because of its ease of use, I also recommend it to people who are just starting out on their road to fitness, or are going back to the grind after quite some time.

 

Weslo Cadence G 5.9 Review

Pros

  • Reasonable price
  • Easy to set-up and operate
  • Easy-to-follow pre-set programs
  • Adjustable speeds and digital information display for easy tracking of progress

Cons

  • Some operational noise over time
  • Lacks advanced features

 

Features

2 Mode Functions

Manual and electric treadmills have their own pro and cons.weslo cadence g59 2 Mode Functions

Thankfully, I have the option to switch from manual to automatic and vice versa with the Goplus Electric Treadmill 800W.

 

6 Pre-Set Fitness Programs

For someone who does not want a personal trainer hovering over me but still likes structure in my workout, this feature is perfect.

It has 3 programmed workouts targeting weight loss, and another 3 focused on high intensity training.

I can select one depending on my objectives, schedule, or just my mood for the day.

 

Easy Pulse™ Heart Rate Monitor

I can use the built-in thumb sensors to easily monitor my heart rate. It does not include control features which means that it does not automatically vary the speed for me to stay in my target heart rate zone, but that doesn’t bother me at all.

 

LCD Digital Information Indicators

We have all seen text and figures displayed on those complicated treadmills, most of which we don’t need, much less comprehend.

The Weslo Cadence G 5.9 screen shows fundamental information like: calories burned, speed, distance, time and pulse – just what I like to see.

The screen is also blue-tinted, which makes the details easy to read even in low lighting.

 

Incline

The Weslo Cadence G 5.9 inclines to a maximum of 6.7%. This allows for more intense workouts when I feel like it. This will also enable people of different heights to use the treadmill comfortably.

Although the incline is done manually, it is not a problem because it is not very heavy at all.

 

Others

Ease of Assembly and Simple Design

Setting-up the Weslo Cadence G 5.9 is a breeze. Its parts are pre-assembled.

There are well-written assembly instructions and clear diagrams available in the user manual.

It folds up so it saves space and allows for easy storage.

Comfort Cell Cushioning Technology

Because of its narrow size, it can also be easily transported through doors when I feel like changing my view.

However, don’t get me wrong, I can still comfortably run or jog on its 29” width.

Speed Controls

The speed can be adjusted between 1-10 mph so I can shift even in the middle of my workout.
It allows for half-mile increments, which I really like because it gives me a chance to accelerate more comfortably.

Comfort Cell Cushioning Technology™

This unique feature provides comfort and support as it absorbs impact on joints.

 

Design And Specifications

The Weslo Cadence G 5.9 measures 55.5″ H , 29″ W, 64.5″ L and weighs 117 lbs, pretty much what can be expected from a home treadmill.

It runs on 2.00 HP power motor. It creates some sound which cannot be categorically labelled as noise so it’s still good to use at home.

It monitors heart rate levels which is good for staying safe and tracking progress.

The speed can be controlled and can go between 1-10 mph.

It has a shelf to hold reading material and two cup holders. This means that all of my workout essentials are within reach when working out.

The warranty covers the motor for 1 year and parts and labor for 90 days.

 

F.A.Q.

What’s the highest speed you can run at on this treadmill?

The maximum speed is 10mph.

 

What’s the maximum weight limit for the treadmill?

It can be used by people who weigh up to 275 lbs.

 

How easy is it to assemble?

It is quick and easy to assemble. My total assembly time was not more than 30 minutes.

 

How quiet is it?

It is not completely quiet but the sound it produces does not cause any major disturbance, which is perfect for home equipment.

 

What’s the maximum incline?

It can be manually inclined by up to 6.7%.

 

Other Options

If you want the same basic functions and flexibility but at a lower cost, you can consider the Confidence Power Plus Motorized Electric Treadmill.

On the other hand, if you can afford about $100 more, you can purchase the far better Sunny Health and Fitness Treadmill. You can have more workout program options while enjoying the same compact and easily folding treadmill. It features in our list of the best treadmills.

 

Weslo Cadence G 5.9 Treadmill: Conclusion

Because it efficiently fuses simplicity and high performance at an affordable price, the Weslo Cadence G 5.9 is a good buy.

Its 6 programmed workouts, user-friendly LCD display and control buttons are very helpful.

Its compact size and foldability also make it ideal for a small home.

Winter track training

Best Winter Track Training Plans For Sprinters

Winter track trainingIf you want to become a great sprinter you need to train year round.

But how can you improve your sprinting if there’s a foot of snow outside?

It sure isn’t by running in the snow. (Trust me, I tried.)

There are 5 main things you should focus on in the off-season if you want to get a PR this year.

They are:

  1. Maximum Strength
  2. Maximum Speed
  3. CNS training/Plyometrics
  4. Nutrition
  5. Coordination/ROM

I understand that everyone has access to different training facilities, and for some people winter training is the same as their summer training. (I’m so jealous of you Florida people. Honestly.)

To start off we’ll learn about the importance of each of the 5 keys above, and then we’ll cover multiple training plans for different weather conditions and different equipment availability.

 

The 5 Keys For Winter Track Training

Man sprinting in the snow

These are the 5 fundamental training principles you need to understand in order to get better in the off-season. If you don’t focus on all of these, you won’t get the results you want.

Sure, you might improve if you focus on only one of the 5, but if you focused on all of them you would’ve improved even more.

 

Max Strength Training

If you increase your maximum strength for the squat and the deadlift, you will run faster.

It’s as simple as that.

With this training the goal isn’t to increase muscle mass or to become bulkier (although eventually this could happen).

The goal is to increase the amount of weight you can move in relation to your body weight.

If you can deadlift 300 pounds and you weigh 100 pounds, you will run a faster 100m dash than someone who weighs 175 pounds and deadlifts 300 pounds. (As long as there are no other crazy variables involved.)

While there are many arguments about the speed of lifting, the number of reps, sets, and everything else possible, here’s a quick list of what you should follow:

  • Keep your number of reps per set below 8.
  • Focus on increasing your lift weight every workout if you successfully completed your last workout. (Increase it by 5 pounds.)
  • Lift with good form.
  • Don’t let your ego get in the way.
  • Stay consistent.

That’s it.

I’ll let the scientists figure out whether squatting 250lbs quickly for 8 reps is better than squatting 200lbs very slowly for 5 reps.

If you stay consistent and follow the principles outlined above combined with the training plans farther down on the page, you will become a better sprinter.

 

Max Speed Training

Woman doing speed training on track

It doesn’t matter whether you run the 100m dash or the 400m dash.

If you’re a sprinter you’ll benefit from increasing your maximum speed.

If you’re a 100 or a 200 runner then the benefits might be obvious, but for a 400 you don’t run at your maximum speed so why do you benefit from increasing it?

Which one is easier:

  • Running a 50 second 400 if your best 100 dash time is 11.0 seconds
  • Or if it’s 11.5 seconds?

For the first runner to run a 50 second 400, he needs to run at 88% of his maximum speed for the whole race. (11 seconds*4= 44 seconds. 44seconds/50 seconds=88%)

For the second runner to run a 50 second 400, he needs to run at 92% of his maximum speed for the whole race. (I know that 400 yard dashes aren’t run evenly, but the argument still stands.)

After the above calculations the question changes to whether it’s easier to:

  • Run 400 meters at 88% of your maximum speed
  • Or 92% of your maximum speed.

Which one do you think is easier?

How Max Speed Training Is Done

Max speed training can also include sprint training, core stabilization training, and other training, but in this part of the article I will only focus on the running part.

This type of training is done at 95-100% of maximum speed with long enough rest to allow for complete recovery of the central nervous system.

If you don’t get enough rest, you’ll be training for speed endurance, and if you don’t run hard enough, you’ll once again be training for speed endurance.

 

CMS Training/Plyometrics

Training your CMS can be done through sprinting, lifting heavy weights, and plyometrics.

Since you’ll already be lifting weights and sprinting, this section is focused on the plyometrics part of the equation.

Since you’ll already be sprinting a lot, this isn’t as important as you need to give your nervous system around 48 hours to recover between hard workouts, but it’s still an important concept to keep in mind.

In simple terms, CMS training improves your mind-body connection and help your nerves transfer the data from your brain more efficiently resulting in faster and more efficient running.

 

Nutrition

ideal balanced diet for running

While it is possible to improve your speed without focusing on nutrition too much, if you eat what’s good for your body you will recover faster and you’ll get better quicker.

You’ve probably heard this all before.

Don’t eat fast food, eat vegetables and fruits, eat protein, blah blah blah.

In this case I want to set one goal for you:

Try to eat healthy things most of the time (you know when things are healthy and not healthy, don’t lie) without losing or gaining too much weight in a short period of time.

Gaining too much weight is called bulking and it’s something people do in order to gain a lot of muscle at the expense of gaining a lot of fat.

Losing too much weight is cutting, which means that you’re losing fat, but you might also be getting weaker because you’re losing muscle.

Eat healthily and keep track of your weight.

 

Coordination/ROM

Improving your coordination is also very important as it helps you maintain good form during your race.

ROM refers to range of motion, and this basically means that your joints can move in all of the ways that they’re supposed to move.

Coordination can be improved with ladder drills and different warmups, while ROM can be improved through proper dynamic and static stretching.

 

Winter Track Training Plans

Here are all of the training plans sorted using the 5 big principles and done in different environments with different equipment.

Women running in cold weather

 

The Ultimate Training Plan

Here is the ultimate training plan that you’ll be following:

  • Monday: Max Speed Training+Coordination/ROM
  • Tuesday: Max Strength Training
  • Wednesday: Max Speed Training+Coordination/ROM
  • Thursday: Max Strength Training
  • Friday: Rest Day
  • Saturday: Max Speed Training
  • Sunday: Rest day or light workout

Note: Every day starts with a warmup and ends with a cool-down.

 

The Warmup

The warmup is a very important part of the workout that should not be ignored.

Ignore it only if you love injuries. You have been warned.

Here’s an example warmup:

  1. 400 meter jog/3 minutes slow biking/3 minutes on an elliptical (Get the blood flowing and get your muscles moving.)
  2. A-skip 10 yards
  3. B-skip 10 yards
  4. Karaoke 20 yards one way, 20 yards back facing the same way. (Here’s a video to show what I mean)
  5. C-skip
  6. Walking hamstring stretches 10 yards
  7. Walking knee pulls 10 yards
  8. High Knees 20 yards
  9. Toe Walking 10 yards
  10. Heel Walking 10 yards

Note: This is an example warmup. You can change it up if you want to, but make sure that you do some sort of warmup.

If you don’t know how to do the A, B, or C-skips here’s a video:

 

Max Speed Training Workouts

Here are the workouts you can do to increase your speed.

 

Gym/Hallway/Good Weather

If you’re lucky enough to live in Florida, or you have access to a big enough gym these are the workouts you can do: (you should do one of the following workouts every day)

  • 8 x 40 meter sprints (at least a 5 minute rest in between)
  • 8 x 40 meter sprints from different starting positions. From a plank, pushup position, sitting on the floor, facing backwards, side planks, etc. (at least 5 minute rest in between)
  • 4 x 100 all out. (10 minute rest in between)
  • 5 x 30 meter flys. Accelerate for 20 meters, sprint all out for 30 meters, and decelerate for 10-20 meters. (7 minute rest in between)

 

Treadmill

Most treadmills don’t go up to a high enough speed for you to be at 95% of your maximum speed, so to fix that you’ll have to use a treadmill that can increase the incline.

Ideally you should be doing the following exercises at at least a 12% incline. The higher the better.

  • 10 second sprint, 5 minute rest. Repeat 6 times. (If your incline isn’t that high)
  • 5 second sprint, 3 minute rest. Repeat 8 times. (If your incline goes up to 20% or higher.)

 

Stationary Bike

Some stationary bikes have different levels of resistance while biking.

You should be using the highest level of resistance available to you for the following workouts.

  • 10 seconds max effort. 3 minutes rest. Repeat 6 times. (If the resistance isn’t very high.)
  • 5 seconds max effort. 2 minutes rest. Repeat 8 times. (If the resistance is higher.)

 

Stair Stepper

If you have a choice of using a stationary bike or a stair stepper, opt for the stair stepper. It’s more effective at improving your max speed.

Do 10 seconds at max speed, followed by 5 minutes rest. Repeat 6 times.

 

Max Strength Training

Man doing pull-ups

You can increase your maximum strength with dumbbell exercises, barbell exercises, and even body-weight exercises.

If you have access to a gym with barbells, use barbells. If you only have access to dumbbells, use dumbbells.

If you don’t have access to any of the above, you can buy these adjustable dumbbells to use in your home.

If you don’t want to do that, then you gotta do body-weight exercises. Wear one of these weight vests for better results.

 

Barbell Exercises

Training your lower body is important, but you also shouldn’t forget to train your upper body.

Here’s a one program you can follow:

  • Tuesday: 3 x 5 squats. 1 x 5 deadlift. 1 x 5 bench press. 1 x 12 weighted chin-ups (5 minute rest between sets)
  • Thursday: 3 x 5 deadlift. 1 x 5 squat. 1 x 5 overhead press. 1 x 12 weighted pull-ups (5 minute rest between sets)

Or you can do the following:

  • Tuesday: 1 x 7 squats. 1 x 5 deadlift. 1 x 5 bench press. 1 x 12 weighted chin-ups (5 minute rest between sets. When lifting lower the weight in the span of 5 seconds, and then raise it in the span of 5 seconds.)
  • Thursday: 1 x 7 deadlift. 1 x 5 squat. 1 x 5 overhead press. 1 x 12 weighted pull-ups (5 minute rest between sets. When lifting lower the weight in the span of 5 seconds, and then raise it in the span of 5 seconds.)

Make sure you perform these exercises with proper form!!!

I recommend going to this website, clicking on each of the exercises, and making sure that you can get the form down perfectly before increasing the weight. Don’t let your ego get in your way!

 

Dumbbell Exercises

If you have dumbells, or you have access to a gym, dumbbells are a great way to increase your maximum strength.

You just have to get a little bit more creative.

  • Tuesday: Alternating jump lunges. 1 x 5 per leg. Shoulder press 1 x 5. One arm row 1 x 5.
  • Thursday: Jump squats 1 x 5. Front raise 1 x 5. Lateral raise 1 x 5.

 

Bodyweight Exercises

Body-weight training will improve your explosiveness and strength, but not as much as dumbbell or barbell lifts.

  • Tuesday: Alternating jump lunges 1 x 10 or 1 x 15 per leg. Clapping push-ups 1 x 10. Leg lifts 1 x 10.
  • Thursday: Unilateral (one leg squats) 1 x 5. Diamond push-ups 1 x 10. 1 minute plank. 30 second side planks.

 

Plyometrics

If you’re doing sprints and lifting using dumbbells or barbells then you’re already doing enough plyometrics.

If you’re doing bodyweight lifts combined with non-running workouts then you should do some of the exercises below.

Here’s one workout you can do:

  • One leg max height jumps. 1 x 5 per leg. (Start standing on one leg. Jump as high as possible off of that leg and land on the same leg while trying to keep your balance.) 
  • One leg box jumps. 1 x 5. (Get a box and jump on top of it using one leg.)
  • Box drops to a maximum height jump. 1 x 5 (Get on a high box, jump off, and as soon as you land try to jump up as high as possible.)

 

The Cooldown

For the cooldown you should just do some static stretches in addition to leg swings to increase your hip flexibility.

Here’s a video if you don’t know what that is:

 

Winter Track Training For Sprinters: Conclusion

If you want to become a great sprinter you need to train year-round.

If you focus on the 5 big concepts during your winter training, you’ll improve much faster than those around you.

  1. Max strength
  2. Max speed
  3. CNS training
  4. Nutrition
  5. Coordination/Range of Motion

Best of luck, and if you have any questions please don’t be afraid to ask them in the comments below!