i’m second from the left tall guy short blonde hair i felt aggressive and powerful but a bit of a stumble overstride feeling in my steps right after block clearance any advice helps

I am a high school sprinter, working on a school project, I want to work with the info that Athletic gives us, but Athletic gives me times without telling me what they mean for college, so I built Lane 4. It's free, with no ads and no AI coaching.

Any feedback would be good before a full launch:

College standards: enter your PRs and see your level (Target / Recruit / Walk-on) at 148 D1, D2, and D3 schools, including the SEC, Big Ten, ACC, Ivy, and more, these times come from preferred recruiting.
Fair scoring across events: scores each event against college standards, so it can tell whether your 200 or your 400 is actually your strongest(beta)
Nationals tracker: how far you are from New Balance Nationals indoor and outdoor standards
Split calculator: 200 and 400 splits based on how fast races are actually run (no guessing at even pace)
Splits on every race: log your 200 splits and see the difference
Race-day mode: a countdown with a timeline built for sprinters (meal timing, drills, accelerations, block starts)
Build-up view: see the 4–12 weeks of training before any PR
Import your results: paste from Athletic.net or MileSplit, or upload Strava files
Athlete card and coach emails: a recruiting profile you can share, plus email drafts with your PRs filled in and blanks so you write the personal parts yourself

This is an old Beta so it’s not the best but it will get the job done: https://knbwfpyn87-ux.github.io/Lane-4/

As u can see I run pretty weird and I just need advice and how to fix it, like being less stiff and stuff

I have a crazy shin angle on the ground first step, but I quickly lose it and have almost perpendicular shin angles by like steps 3-4. How could I fix this? I feel like if I could keep my shin angles more parallel my start would be inside just judging off the angle I’m able to maintain on my first step. The only thought I have is that I might be reaching but idk how to fix this as it’s all unconscious. All feedback is greatly appreciated

Context: I am 5 foot 11 about 180 pounds. I’ve been training strength and improving gains. Can one rep max about 300 pounds right now for squat and want to get it up more. Whenever I sprint my quads are super sore the next day. I think I’m using my quads a bit too much when I sprint (bending the knees while contacting the ground). I think improving tendon stiffness in my calves (stuff like pogo hops) would help me out a lot, so I can get more movement from my calves and shorter contact times on the ground. Anyone have feedback? I am currently sprinting a 100 m in about 13 seconds and wanna get it faster like 12 seconds or lower would be awesome.

Hello all.

I recently took a 9 day deload because my flies were around a 1.99 20m. my max is around a 1.95 20m fly. I have come back from the deload, and my last 2 sessions I have averaged around a 2.06 20m fly. Is this normal post deload? I’m worried. All times are FAT. How soon should I expect fly times to return to where they were, or even improve?

I want to hear everyone’s voice on some key form tips and suggestions for people about starts. Right now, we are doing accelerations and sled pushes and stuff like that. What are some things that you think we’ll help me as I am somewhat new. Then with block starts, what are some form help and how do I not pop up so early and get that falling feeling in the begining. The first thing I got help with was not going so side to side and try to project my self more forward.

from a non skill perspective.. are sprinters the best athletes?

I’m trying to get back into sprinting and get back into good shape. I only played football in high school so form may not be the best. How’d you say my form/start/Mechanics are? It’s feel very weird for me to push off from a stationary position, but if I like lean back first, and the push off I feel like I’m moving.

Wow 6.70-6.75 shape so hard to believe

I'm a 13-year-old 8th grader, and I'm thinking about joining Eagles Wings Track Club for its offseason track training from November to February. I believe the training is once a week.

My current PRs are:

• 400m: 57.27
• 800m: 2:17.73
• Mile: 5:58 on a treadmill

I've been running school track while also doing soccer and swimming. I'd be doing this offseason training for around 3 months before starting track again.

My main goals are to improve my 400m and 800m times, especially getting under 2:20 in the 800m, and eventually getting under 2:00 in high school.

Assuming I attend the weekly practices consistently and continue running outside of practice when my schedule allows, what kind of improvement could I realistically expect after 3 months?

Would once-a-week coached track training make a noticeable difference, or would most of my improvement depend on what I do during the rest of the week? I also run in the morning when I have time.

I'd appreciate advice from runners or coaches, especially anyone familiar with youth track training. Thanks!

So for some context, I finished my outdoor season in around mid June after Nike nationals, and then I saw people say take a month break and what not and I failed to do that, took maybe a week break, and went right back into training as if I was still in season, my biggest weaknesses were my start and strength and I did not focus on those a ton and I feel like I didn’t periodize or let my body lose speed so then I could gain it back and be faster, which is what I’ve seen suggested, that you should use your offseason to get stronger and all that. But I did not do that and I’m really worried about plateauing because I just didn’t do it the right way, I’m nkw closing in on my indoor season and am wondering what should I do? I don’t care much about indoor so I can skip meets and whatever I just wanna know what’s the best plan of action for me to hopefully be able to reach that adaptation and maybe break through my theorized plateau. I run the 100&200 and my 100 is 11.36 and my 200 is 22.77. My progression was pretty good I went from 27.7-25.10-22.77 and then 13.3-12.65-11.36. And I am worried I won’t be able to even drop much at all this year.

It just looks so awkward how I pop out and stride but I can’t put my finger on it. I’m trying to punch down and back as hard as I can. Idk if it’s fast or slow either. I got to the 10m in 2.07 secs by measuring the video’s timelapse (1.10-3.17). I just started strength training and plyos so I can hopefully get lower. Anything helps.

can i do about 100m of high knees daily or am i over doing it and i shouldn’t be doing them that much? it is a plyometric after all…

Can anyone tell me a resistance sled to buy for 200 or less with a waist harness? I don't want the shoulder strap harness. I can't believe how few options there are for a simple piece of metal. And I would like it to be able to be used on the track and not just the turf but either is fine. Gill has one that only holds one plate which is dumb....I don't like the shoulder harness and I also don't want to spend 500 on something that costs 50 bucks for someone to make. I never would've thought this would be so hard to find.

I am a 100m, 200m athlete and have been struggling with L4-L5 disc protrusion contacting the S1 nerve root since June. The follow up MRI showed a regression of the protrusion.

I had serious problems with bending over etc during summer but it is a lot better now. I am trying to come back to serious training but my back still hurts for a few days after some intense sessions.

I do strengthening exercises including DNS everyday. What does this pain after some intense sessions mean and how to overcome it?

So I did one major sprint today because I didn’t have the time. I went to the beach and instead of doing my typical 4-6 100m sand sprints, I did one huge sprint, probably 250-300m

Started the first half at near 99% capacity, downshifted to 85% half way through, by the time I finished I was just about jogging

The whole effort was maximal, 100% of what I could do with a gun to my head

But the thing is, it was a lung burner like no other

I got concerned near the end about heart failure

The degree of fatigue in the last stretch caused by core and legs to start tingling like I took a hit of DMT or something, it felt kind of good

But when I finished I collapsed onto my back and hyperventilated for what felt like 3 minutes straight

I couldn’t believe how bad my chest hurt

My question is, is this efficient for getting in awesome shape?

This has got to do something that spacing them out doesn’t

I got more tired than ever and did only one maximal set

I started this run slowly and gradually built up speed. I’m gonna keep trying to get my left arm to bend, but for some reason it just doesn’t. Definitely a coordination issue. Also, does it look like I’m overstriding?

What are some good supplements for athletes to take to get better at their sport? Creatine for example.

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I'm a recreational Masters sprinter in my late 30s. I enjoy chasing faster sprint times, but I also want to maintain strength and regain some muscle size, particularly in my shoulders, arms, and thighs.

I currently sprint 1–2 times weekly and do low-fatigue explosive/reactive gym exercises. I'm considering adding conventional strength and hypertrophy work but want to avoid compromising sprint performance or recovery.

For experienced Masters sprinters and coaches:

1. Can conventional hypertrophy training interfere with speed or reactive adaptations, beyond temporary fatigue?

2. Would you perform conventional lifting after reactive exercises or on a separate day?

3. What weekly lifting volume has worked for you alongside sprint training?

4. Have you found that strength or hypertrophy training improves, maintains, or negatively affects your sprint performance?

I'd appreciate firsthand experience, specific programming examples, and research-backed perspectives.