Track & Field

How important are hill repeats for increasing run speed?

Power up your speed with hill repeats

Hey, James Thank you for asking the question about doing hills for increasing your speed. I believe hills are very important for speed, especially because hills give you power, and power gives you speed. So if you go to a hill, somewhere between 30 and 50 meters and have a more of a steeper hill, that would be really beneficial for your hill workout to increase power, which would give you the speed. You could also do longer hills, but that would be more for endurance. So if you wanted to do a hill workout which increases your power and power gives you the speed, then you do then between 30 to 50 meters. I hope that helps.

Hills are important for speed, especially if you do steeper hills between 30 and 50 meters. This will help increase power, which would give you the speed.

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Hills are crucial for increasing run speed because they provide power, which translates to speed. For an effective hill workout, find a hill that is around 30 to 50 meters long and has a steeper incline. This type of hill will help you develop power, which in turn enhances your speed. Longer hills can be beneficial for building endurance, but for specifically targeting speed, shorter and steeper hills are ideal. Incorporating hill repeats into your training routine can greatly contribute to improving your overall running speed.

What’s the best running tip you’ve ever received?

Master the 800m: Cut in with force, protect yourself

Thank you for asking the question about what is the best running tip I've ever received? I ran for over 30 years. So obviously, the lot of tips but I'm going to impart one of them with you that still resonates with me and it's regarding the break the cut in Iran, the 800 meters and we were staying lanes and break on the back straightaway and the tip was use the entire back straightaway diagonally to cut in. So, If I was in the outside Lanes, I wouldn't just make a quick left hand turn. I will use the whole back stretch, but I would come in with Force. I wouldn't come in as if I would just wanted to take my time. I would be direct and I would have Purpose with my diagonal cutting. So if anyone runs the 800 or an event where you have to cut in, use the whole back straightaway to cut in. But just don't lollygag make sure you have a point where you're trying to get to and Protect yourself with your elbows so you don't get cut off.

When running the 800 meters or an event with a cut in, use the whole back straightaway diagonally to cut in with force and protect yourself with your elbows so you don't get cut off.

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Thank you for asking about the best running tip I've ever received. Throughout my 30 years of running, I've received many tips, but one that still resonates with me is about cutting in during the 800 meters race.

The tip I received was to use the entire back straightaway diagonally to cut in. Instead of making a quick left-hand turn if I was in the outside lanes, I would utilize the entire back stretch but with purpose and force. I wouldn't take my time, but rather have a clear point in mind that I wanted to reach. It was important to protect myself with my elbows to avoid getting cut off.

This tip has stuck with me because it emphasizes the strategic use of the track to gain an advantage during the race. Whether you're running the 800 meters or any event that requires cutting in, utilizing the whole back straightaway while maintaining focus and purpose can make a significant difference.

Can a sprinter transition into a mid-distance runner?

Sprinting to Mid-Distance: A Surprising Transition for Some

That's a good question. Can a sprinter transition into middle distance running? Yes, they can, but it just depends on what type of Sprinter you're talking about. Are you talking about a short Sprinter, 50 meters person, 100-meter person that might be more challenging, but if you're calling a sprinter, someone that runs the 400. Yet, they can transition into the 800 quite easily, especially if they have more. Of a distance or strength component. And if they have a certain running, gait stride frequency, stripe pattern, that matters as well. So, to answer your question, if you're talking about someone that wants to 50 and the 60 or the hundred that might be more difficult, but if you are including the quarter than 400 meters as they Sprint, yes, that person can transition into the middle distance, especially if they have The strength. And if they have strike frequency, and most importantly, if they had the mindset to do different workouts,

Yes, a sprinter can transition into middle distance running, depending on the type of sprinting they do and the strength and stride frequency. They must also have the mindset to do different workouts.

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Can a sprinter transition into middle distance running? It depends on the type of sprinter we're talking about. If we're referring to a short sprinter who specializes in 50 or 100 meters, the transition might be more challenging. However, if we consider a sprinter who runs the 400 meters, they can transition into the 800 meters more easily, especially if they have a stronger distance or strength component.

Other factors that come into play include their running gait, stride frequency, and stride pattern. So, to answer the question, if we're talking about someone who excels in the shorter sprints, transitioning to middle distance running may be more difficult. However, if we include the 400 meters as part of sprinting, then yes, that person can transition into middle distance, particularly if they have the necessary strength and the right mindset to adapt to different workouts.

How do you rebuild mileage after a week off?

Expert advice: Rebuilding mileage after a week off

Hi Lane. How are you? This is Joetta, you four-time Olympian and thank you for asking the question about, how do you rebuild your mileage after a week off? Well, when you take off from doing anything, you have to rebuild slowly, you have to decide why you took off, will you resting? Were you injured? Those all are factors as to how you rebuild your mileage. If you are injured, then you have to rebuild mileage slowly and you Have to also remember to do your rehab and what is mileage? Are you doing four miles? Five miles, eight miles. So those are all important factors. But basically if you've taken off a week and you've been hurt yet, the rebuild your model is slowly to make sure that you're able to run without feeling any pain. If you took off because you just need some time off to relax, then you can start off slowly. And I will start off with a nice tempo run. If the goal is to get to 6 miles, I'd probably start off slowly with about three or four miles to get the rhythm going and then pick up the distance later on in the week. I hope that helped you with your question. Thank you.

When rebuilding mileage after a week off, you should start slow, depending on why you took the time off. If you were injured, make sure to do rehab as well. If you just wanted to relax, start off with a tempo run and slowly build up your distance during the week.

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To rebuild your mileage after a week off, it's important to approach it gradually and consider the reason for your break. If you were resting or taking time off, you can start slowly by incorporating a nice tempo run. For example, if your goal is to reach 6 miles, begin with a gentle 3 or 4-mile run to get back into the rhythm. Then, gradually increase the distance as the week progresses.

However, if you took the week off due to an injury, it's crucial to rebuild mileage even more cautiously. Focus on rehabilitating the injury and start with very low mileage, ensuring that you can run without experiencing any pain. Slowly increase the distance over time while monitoring your body's response.

Remember, the specific mileage you should aim for depends on your individual circumstances and goals. Take it step by step, listen to your body, and adjust your rebuilding process accordingly.

What can I do at home, away from the track, that will help my child progress in training/throughout the season?

Boost Your Child's Track Training at Home with Stairs, Jump Rope, and HIIT

Wow, that is a great question. What can you give to your child to do away from the track? When you're at home? There are many things that you can do. I like running up and down stairs. If you have a basement that goes to the first floor, they can run up and down and go back down. If you only have one level, they can run up and down the steps, they can start from 10, run up 10 times and take a break coming up. Nine times with their way, back down to 1, or they can do one up once to Jumping Jacks my back down run. Twice to push out. We're back down without three times to squat jumps from back down. So that's one thing they can do of cardiovascular and then they can also jump rope inside. So get a jump rope and they can jump on the carpet down in the basement of somewhere and if you have a backyard or garage, they can jump out there as well. And then they could also do hit routines, which are cardiovascular routines. That include jump, rope, squat jumps, lunges box, jump, things like that. But the go to Right now will be your stair workout and then the stair workout with squat, jumps, and push-ups and core. And then also playing jump rope, I hope that helps

To do away from the track, your child can do a stair workout, with squat jumps and push-ups, as well as jump rope inside or outside. They can also do hit routines which include jump rope, squat jumps, lunges and box jumps.

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To help your child progress in training and throughout the season, there are several activities they can do at home, away from the track. One effective exercise is running up and down stairs. If you have a basement that connects to the first floor, they can run up and down those stairs. If you only have one level, they can run up and down the steps, starting from 10 and gradually decreasing to 1, taking breaks in between or incorporating exercises like Jumping Jacks, push-ups, or squat jumps.

Jumping rope is another great option for cardiovascular exercise. They can jump rope indoors on a carpeted area or outside in the backyard or garage.

Additionally, they can engage in high-intensity interval training (HIIT) routines that include exercises like jump rope, squat jumps, lunges, and box jumps. These routines provide a cardiovascular workout and help strengthen different muscle groups.

A recommended workout routine would be a stair workout combined with exercises like squat jumps, push-ups, and core exercises. Jumping rope can also be incorporated into their training regimen.

These activities will help your child stay active, improve their cardiovascular fitness, and enhance their overall athletic performance.

What is the most important thing a high school runner can do to be better?

Coachability and Sacrifice: Secrets to High School Running Success

Great question. What is the most important thing? A high school running could do to get better? I would like to say that there are more than one thing that you can do, but if you're asking for one thing, I think you have to be coachable, and if you're coachable, then your talent will come to the top. But in addition to being coachable, if you're willing to make some sacrifices, so that you can always go to all of the parties, whether the football games, you have to make sacrifices. Devices. Get your rest, make sure your studies and studies are good and I think those are the two things that could make you better.

Be coachable and make sacrifices to get better as a high school runner.

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To become a better high school runner, the most important thing you can do is be coachable. By being open to feedback and guidance from your coaches, your talent will have the opportunity to shine. However, in addition to being coachable, it's important to be willing to make sacrifices. This means prioritizing your training and making choices that may require missing out on social events or parties. It also involves managing your time effectively, ensuring you get enough rest, and maintaining good academic performance. By being coachable and making necessary sacrifices, you can greatly improve as a high school runner.

Joetta Clark answers your Track & Field questions. See all the advice Joetta Clark has and get answers to your own Track & Field questions.

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Joetta is an Olympic Track & Field athlete. She graduated from Columbia High School in 1980 and earned her B.A. from the University of Tennessee in 1984, where she won nine collegiate titles and was a 15-time All-American. At the Pan American Junior Athletics Championships in 1980, she won a gold medal in the 800 meters. Between 1988-2000, she competed in four Olympic Games, ranking within the top 10 track athletes in the world. In 2000, she made Olympic history with her family comprising all three sports in the same event. After retiring, she established the Joetta Clark Diggs Sports Foundation, was president of Joetta Sports & Beyond LLC, and received numerous awards and recognitions such as the VISA Humanitarian Award, Sports Illustrated “Hometown Hero,” University of Tennessee Hall of Fame, Penn Relays Hall of Fame, U.S.A. Track & Field Hall of Fame, and New Jersey Hall of Fame.