To get fast, you have to train fast. The problem is how do you stay healthy during speed training? That means training at pretty high intensities. The problem with training at high intensities is that you increase your chances of being injured. As a sprinter, I struggled a lot with this and had many hamstring and back injuries as a result and how I developed a passion for injury prevention. These injuries were a blessing in disguise because they forced me to come up with strategies to succeed and I want to pass these on to you.
Turn it Down a Notch With Speed Training
When I was at Iowa State, I suffered what seemed like nonstop injuries my freshman and sophomore years; I realized quickly I had to do things differently. My coach and I concluded that it was best for me to stop doing speed work at 100%.
I would start doing my speed work at 95%. I know this does not sound like a big deal but it is a problem and here is why. You can run even faster at 95% then 100% because you’re not trying to run fast. At 95% you are just letting it come to you, and it puts you at less risk of injury with more bang for your buck.
Get More Therapy During Speed Training
Focus On Technique With Speed Training
- Are you running with good posture?
- Are you attacking the ground with proper footstrikes and using dorsiflexion?
- Is your neck in line with your spine?
- Are their twisting and other forms of wasted motion?
To Stay Healthy During Speed Training Strengthen The Posterior Chain
The most commonly injured area are the hamstring, back, and hips. All of these places can be assisted when it comes to injury if you work on your posterior chain. I spent most of my college career working on keeping my glutes, back and hamstrings strong.
Best Weight Room Exercises
- Isometric hamstring work
- Eccentric hamstring work
- Barbell Glute Bridges