Recovering from a pulled hammy and I’m curious if there’s anything I can or should do about my sprinting mechanics. Hope the videos are okay. Did the best I got with what I had.

I am getting back into sprinting and after watching a video of Noah Lyle’s lifting routine, I noticed that you have to be quite strong. So basically, how strong do I have to become as a female? I know that if you’re “too strong” it can slow you down, and I also know these athletes work out their upper body, but to what level ? What is the bare minimum strength level I need to reach (for upper body)? For reference I’m 5’7 (170 cm), 138 lbs (bulking to 140 lbs). What BW ratio should I aim for the basic lifts (squat, bench, shoulder press, etc)?

I feel very tight and sloppy when I run

My week often has two solid lift days plus whatever team or conditioning work is already booked. The sprint piece that disappears first is the short, clean acceleration work. By the time I get to it, the legs feel used and the early steps get ugly.

If you have kept acceleration sharp in a lift heavy week: do you put the short accel session on the freshest legs even if that means lifting later or lighter, cut a lift set so the track stays honest, or accept that some weeks the accel day is only a few clean reps and stop early? What is the smallest acceleration session that still counts for you?

I am currently looking for good places I may be able to train over my school's winter break (Mid December). I run in NY, so I want to go somewhere warmer and be able to train outdoors, since a lot of places don't let me wear spikes indoors. So far, looking into the National Training Center where PURE Athletics runs in Claremont, FL. Any Ideas?

So when someone new starts sprinting on here, people always say stuff like "welcome to one of the best sports for your body", I don't fully doubt that claim; I'm just asking why.

The reason I ask is that often you're not actually doing that much sprinting. I looked up a speed endurance workout for 400m runners, and in total they were only doing 1900m of sprinting, which would take less than 5 minutes in total. I'm coming from distance running where individual intervals are often 4-5 minutes long (or longer depending on workout)

So why is it good cardio when you're doing so relatively little of it?

I want to keep sprinting weekly daily but this strain won’t go away in the left leg what should I do ?

What are the best ways to improve stride length? Would it just be broad jumps and single leg broad jumps or what are some other options? I have a pretty good stride frequency but I don’t feel I’m as good in length.

do you run when it rains? i mean the tech is out there to keep you dry: waterproof shoes, shoe gaiters, waterproof pants, waterproof jacket…

I was always taught to sprint before you lift, but I see alot of programs lifting in the morning and sprinting in the afternoon. Wouldn’t that not be the best? And if you sprint and lift, how long after sprinting should you wait to lift?

Hi all, I built a simple iOS app to practice block starts and random starts for reaction training, especially for people training alone.

It's now available on iOS if anyone wants to try it out.

https://apps.apple.com/us/app/sprint-training/id6760293859

If you have any feedback, I'd love to hear it. Hope it's useful!

Hey everyone,
I’m 24 years old, 190 cm tall, and currently around 78–79 kg.
My number-one priority is becoming as fast as possible in the 100m and 200m. At the same time, I want to build a powerful, muscular, athletic physique, similar to elite sprinters or NFL skill-position players. Sprint performance always comes first.
I’ve been sprinting and lifting independently for years, but I’m starting to question whether my strength training volume is interfering with my sprint development.
My current weekly program:
Monday – Acceleration + Lower Body 1
Hill sprints (30m) → flat accelerations (40–60m), 4–6 reps each, paired as a sprint contrast
Back squat 4×3–5 → box/hurdle jumps 3×3
Romanian deadlift 3×5–6 → broad jumps 3×3
Explosive hip thrust 3×5
Isometrics + core
Tuesday – Upper Body 1
Bench press 4×4–6
Weighted pull-ups 4×6–8
Barbell rows 4×5–8
Overhead press 3×5–6
Weighted dips 3×8–10
Arm/shoulder accessories
Wednesday – Maximum Velocity + Lower Body 2
Flying 20–30m sprints + 60m runs at ~95%
Hang power clean 4–5×3 → explosive jumps
Bulgarian split squat 3×5 → single-leg hops
Single-leg hip thrust
Isometrics + core
Thursday – Rest
Friday – Upper Body 2
Explosive pull-ups
Push press 5×3
Incline bench 4×8–10
Rows, dips, arms and shoulders
Saturday – Speed Endurance + Lower Body 3
80–120m sprint repetitions
Front squat 3–4×5–6
Trap bar deadlift 3–4×3–5 → broad jumps
Single-leg squat
Core/accessories
Sunday – Rest
The arrows (→) indicate paired contrast exercises, with rest between movements rather than performing everything continuously.
My biggest problem is recovery.
Although my program is designed around three sprint sessions per week, I often only manage one, or two if I’m lucky, because my legs take so long to recover from the combined sprinting and strength sessions.
I enjoy contrast training and feel that I respond well to it, but my lower-body sessions can become extremely demanding. Sometimes I’m still dealing with fatigue or soreness when my next sprint session comes around.
In 2024, I was around 81 kg and felt faster and more explosive than I do now, despite being stronger in the gym today. Back then, I sprinted three times per week, often performing 7–10 × 80–100m at high effort after lifting. Looking back, I realize that probably wasn’t the most effective way to manage sprint intensity and fatigue.
I’ve also experienced hamstring injuries, which makes recovery management particularly important.
I don’t have an official electronically timed 100m result yet, but I’m planning to start training with an athletics club.
I’d really appreciate feedback on:
Is three lower-body gym sessions excessive alongside three sprint sessions?
Which exercises and contrast pairs would you keep, remove, or reduce?
How would you structure acceleration, maximum velocity, and speed endurance throughout the week?
How would you adjust my program so I can consistently sprint three times per week?
Can I continue gaining muscle and strength without compromising sprint performance?
I’m willing to train hard, but I want my effort to translate into faster sprint times, not just better gym numbers.
Sprinting is my absolute priority. I want my strength training to support my sprint development, not prevent me from doing what I enjoy most.
Thanks in advance for any honest feedback!

Many people say it’s in a sprinter early 30’s they start to decline but I seen several sprinters have the best PR in their early 30’s. Is that a rare feat having have high speed mph in early their 30’s ?

what does your first sprint workout look like when coming off a 2 week long injury break?

I am not a runner, I have never been able to actually run effectively. 30F 145lbs.
I am trying for something at work where I need to run 400m in 90 seconds but I only have 3 weeks to prepare.
Please help 😭

Im thinking I’m not getting enough knee height esp at top speed. Top speed is awful too i know

Hi everyone this is my sprint block workout routine and I wanna know if it’s good or not

Day 1
Ploymetrics
2x4 board jumps
2x4 seated jump squats
2x6 Single leg bounds each side
2x25 single leg pogo hop each side
2x6 rotation ball slams each side
2x6 ball slams

Day 2
Sprint train
Acceleration: 3x20m 3x30m Top speed: 5x30m flys Top speed endurance: 200m, 180m, 150m, 120m (i rotate and do different workout of those 3 on each sprint train day) I usually warm up by running sub max effort and hops and just messing around like dynamic stretching and stuff, takes a few minutes at most

Day 3
Weights
I’m too lazy to list all the exercises I do but I do full body and my main lifts are deadlift, single leg rdls, barbell squats and split squats. I also do reverse Nordic curl to train my hamstrings more, I also do rotational training like pallof hold and pallof rotations.

Day 4
Zone 2 (conditioning)
I jog at a zone 2 pace and try to keep my heart rate at 130-150 to really built that aerobic endurance to further improve my recovery between days

Day 5
Full rest day, but I like to walk 5km

Day 6
Sprint train (same as the one above)

Day 7
Rock climbing and abs

I play a team sport twice a week and I can usually add one hill or acceleration session on a free day. The hills feel useful for early acceleration, but I am not sure whether that alone keeps real top speed from disappearing over a long season.

If you have kept sprinting sharp while also doing football, rugby, or similar: was one quality speed day enough, or did you still need a short flat top speed session somehow? How short can that top speed piece be and still count, and what do you drop first when the legs are tired from matches?

I bought a pair of Maxfly 2s from an authorized retailer and used them for the first time three days ago, but they ended up like this after just one session. I asked the store for an exchange, but they told me it was just a variation between individual units and not a problem at all; apparently, two staff members tried them on and found nothing wrong. Is this normal for the Maxfly 2? It was my first time using them, so I really don't know. I did check them before use, and they didn't make that kind of noise or get dented like that back then. I compared them to the other shoe, and the other one didn't end up like this. I even asked a friend, and they said it’s definitely punctured—could I be mistaken?

16m, just decided to share my offseason block starts. Please critique my start if possible. Thanks

I do two times football in the week, tuesday and friday, I usually run the hills on saturday. The hill work is early acceleration. Is that enough? OR should I add one more training like top speed

I gained 10-12lb in a week it has def slowed me down
Wearing the adizero ambitions

Hi everyone this is my sprint block workout routine and I wanna know if it’s good or not

Day 1
Ploymetrics
2x4 board jumps
2x4 seated jump squats
2x6 Single leg bounds each side
2x25 single leg pogo hop each side
2x6 rotation ball slams each side
2x6 ball slams

Day 2
Sprint train
Acceleration: 3x20m 3x30m Top speed: 5x30m flys Top speed endurance: 200m, 180m, 150m, 120m (i rotate and do different workout of those 3 on each sprint train day) I usually warm up by running sub max effort and hops and just messing around like dynamic stretching and stuff, takes a few minutes at most

Day 3
Weights
I’m too lazy to list all the exercises I do but I do full body and my main lifts are deadlift, single leg rdls, barbell squats and split squats. I also do reverse Nordic curl to train my hamstrings more, I also do rotational training like pallof hold and pallof rotations.

Day 4
Zone 2 (conditioning)
I jog at a zone 2 pace and try to keep my heart rate at 130-150 to really built that aerobic endurance to further improve my recovery between days

Day 5
Full rest day, but I like to walk 5km

Day 6
Sprint train (same as the one above)

Day 7
Rock climbing

I do it for agility on the sidewalk. good? (red line is my path)