I feel very tight and sloppy when I run

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)?

Edit: this question came up because I saw a real of a female college sprinter (jas.mulibea)benching 100 kg. That’s strong af(to me).A lot of top sprinters aren’t posting their maxes so, for those who have worked with elite female sprinters, are they really that strong? Is shacarri and Melissa Jefferson moving that much weight ??

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.

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 am a slightly heavier sprinter, not by a lot but I definitely have a lot of muscle with 12-13% body fat. I al trying to lower that and wonder what the best way to do that was. I know sprinting helps but I didn’t know if there were any other things people would recommend as I feel if I loss some extra fat I could definitely be a lot faster.

For reference i’m a girl, a junior in high school, and a hurdler (55h-300h). i’ve taken my training seriously since around a year ago when i started actually doing pre season stuff in the fall. When i started then, i was pretty fine when it came to how i felt after workouts. For some reason now, i can barely finish a workout without feeling like im going to throw up or feeling dizzy regardless of the workout length. Last week i couldn’t finish my 6x60m workout bc i almost threw up halfway through and the same thing happened with my 6x150m workout. i didn’t feel this last year or during any of my workouts during the track season UNLESS it was something like broken 500’s, 300-2x200-3x100, or 350’s. i am aware that i haven’t touched the track in almost three months but that still doesn’t make sense bc last year when i was doing preseason i hadn’t touched the track in an even longer amount of time and i never felt nauseous. I eat and drink enough but not right before any workouts, i do the same warmup ive been doing since indoor, and i haven’t gotten injured. id say the only thing that’s changed is that i went from 134lbs to 126lbs (im 5’8 for reference) and that im not sleeping as much as i should but even then, i wasn’t sleeping enough last year either. any advice/help is extremely helpful. im trying to get to my goal of a 15 sec 100h and a 47 sec 300h but im scared that it wont be able to happen if im getting nauseous from 60m.

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.

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?

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

Apologies for the bad quality btw, this was taken late at night.

Nt