1. Getting Started
When training shorter distances, the emphasis is on the initial 25 percent of the race. The power of the shotgun start has a huge impact on the speed of the overall race, as the distance is shorter and thus provides less room to gain speed. Leaving the blocks is a skill that you need to train separately from the other skills in racing. Practice standing in the blocks and releasing. Prepare a routine that you perform before each start which will calm and focuses the mind on the task at hand.
2. Don't Forget Good Nutrition
General nutrition is critical to training success. Follow a balanced, nutritious diet for optimal health and fitness. Avoid fad diets or plans and work with a professional nutritionist to get proper advice suitable to an athlete. Follow the advice and work with your doctor and trainer. Never neglect your health for short-term gains.
3. Develop Mental Focus
Training for short distances requires immediate mental focus and clarity. Develop this skill through meditation. Regular meditation is a proven method to improve mental clarity. Remain single minded and your goals become achievable. Sports psychologists are very popular with athletes and trainers alike. They provide instructions and methods to increase mental focus and overcome mental hurdles to success. Runners enjoy the mental aspect of the sport and work best when this aspect is part of the training program.
4. Don't Neglect Muscle Training
Weight lifting programs are standard for all runners. Short distance runners need to pay special attention to their leg strength. The initial start must be powerful and executed without hesitation. Use a certified trainer to monitor your weight lifting program. A properly balanced program avoids over stressing one set of muscles, which can lead to injuries. Incorporate a massage or physical therapy professional in your team to provide the targeted attention to your muscles, joints and tendons.
5. Cardio Workouts Are Critical
When training for short distances, cardio workouts are essential. Rotate strength and cardio activities to provide the muscles a chance to rest and strengthen. Train for longer distances than the distance you want to run, but by just 20 percent more. The techniques for managing your energy during a run differ for long and short distances. Complete a 3-km run on Mondays and Wednesdays. Complete weight lifting on Tuesday and Thursday. Alternate cycling and swimming on the remaining days. These activities provide a good cardio workout without increasing the strain on muscles and tendons.
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