Should sprinters run cross country?
By Athletes' Acceleration | July 8th, 2008
With the ‘every 4 years’ cycle of track and field
being almost relevant now upon us, it has led to
a host of questions.
One of the ones I get most often, particularly as
we get closer to the start of the fall athletic
season, is about whether or not sprinters can
benefit from running cross country.
The answer is quite simple.
Absolutely no.
And absolutely yes.
How can both be equally true?
To your success,
Latif Thomas
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This entry was posted on Tuesday, July 8th, 2008 at 6:21 am and is filed under Speed Training . You can leave a response, or trackback from your own site.
July 8th, 2008 at 8:18 am
I agree with you Latif. I have had success incorperating moderate aerobic sessions in the summer and fall training program with my sprinters and hurdlers. As an collegiate athlete I underwent simular training and it produce great results. I practiced once a week with the cross country team and competed in 3 meets in the eary part of the season. Everything else consisted of strength, speed and technical work.
July 8th, 2008 at 8:55 am
Great Article. Should sprinters do cross country. In my experience, they should, but in the right way. We know they are not going to win or be up with the elite. A cross country would normally include many hills, Great for sprinters. I believe a good aerobic base is essential to help sprinters cope with a demanding winters training. The sprinters in my group who do cross country in the winter have had a better, more consistant summer than those who chose not to do cross country. Their Pbs were better, they were more able to cope with the demands of the 400m, they ran stronger over 100m and 200m. The athletes who did the cross country in my view were stronger athletes in the summer.
July 8th, 2008 at 9:30 am
How about building a sprinters lung capacities?
July 8th, 2008 at 10:34 am
I know a guy In arizona Who was cross counrty state Champion and a sprinter/mid distance runner. I belive it was because of his naturall ability but he broke the state record for the 800/ 1:51 and, he got 2nd in state in the 400/47.51 and his 4*400 leg was 46.41.The thing is he ran cross country all threw highschool and he got better at the 400
July 8th, 2008 at 11:42 am
will run in fall coach said can not run track if you do not run cross country.
July 8th, 2008 at 12:15 pm
Donald: Great stuff. Like I said, if the training is modified to suit the demands of the sprint events, it can be extremely beneficial.
Paul: My question is - do they train the same as your CC runners who will be your 800/mile/2 mile guys/gals or do they do modified training for their events?
John: They get ‘lung capacity’ with their aerobic work, GS training/circuits, middle intensity work, etc. They don’t need excess volume of slow aerobic work.
Kyler: That doesn’t surprise me as their are always going to be athletes who are freaks (as I call them) or respond well to a certain type of training.
Ebo: In my opinion it is both ridiculous and unacceptable that a coach would not let you run track if you don’t run cross country. If it’s college, OK. If it’s not college, that’s a problem to me.
–Latif
July 8th, 2008 at 12:20 pm
Great stuff, I agree 100% with you.
I have never seen a truly successful runner come DOWN and compete in the 400 (at least after high school, you may have the occasional 400/800 type do well), but in college way too rare. The speed of the best 400 runners in college will blow away any 800-1500 types.
If you have a greater speed reserve in place, you’re going to be that much better off and it will make the longer sprints that much easier. Think about this:
Runner A has 200 PR of 23.0 (400/800 runner)
Runner B has 200 PR of 21.8 (100/200 sprinter)
If they both meet to run a 400 race, runner B can come in and cruise the first 200 in 22.8-23.2, while runner A is going to struggle to keep up first 200 (likely 23.8-24.3). The sprinter with the greater speed reserve (B) is already that much further ahead.
Totally agree with modifying the XC plan in the fall for the sprinters with no fall sport. 8-10 week GPP would provide excellent results to transition into SPP for track season.
July 8th, 2008 at 12:35 pm
John: I believe we are on the same page.
So on the same page, in fact, I wrote an article about it a while back:
http://tinyurl.com/sreserve
July 8th, 2008 at 12:37 pm
Latif I had never seen this article before, funny that I used the same sort of example haha.
Makes sense though doesn’t it? (Speed reserve) At least to me it does!
July 8th, 2008 at 6:01 pm
I used to have my sprinters do 2-3 months of aerobic style work in the preparatory phase, and I used to encourage them to have a go at the longer XC style stuff in the early season, mainly extensive tempo kind of work and jog-sprint type interval work. All of the sprinters said they felt fit and they did improve on their PB’s, but they usually came later in the comp phase. Although, this season we have done absolutely no aerobic base work, and just focused on a skill based approach, such as the progressions from Acceleration work in early season, then on to Max Velocity, Speed Endurance, and ensuring their technique is as close to perfect for each phase as possible. After just 8weeks of doing 1x acceleration (8-10x 10-20m sprints) session, 1x tempo session (8-10x 50-100m reps @ 80%), and 1x strength & mobility session per week, EVERYONE in my sprint squad has produced 100m, 200m & 400m PB’s doing ONLY the above. We havn’t even started Max Velocity work yet so they are set to keep improving. So from my experience it is obvious that a foundation of speed is far superior to an aerobic base. The only aerobic work my sprinters are now doing is playing ball sports, and everyone is happy. What do you think?
July 8th, 2008 at 7:36 pm
I strongly agree with James, because he makes an excellent point. Knowing this first hand this is what the 200-400 meter races all come down to: who has more strength. Strength of the mind in a race is much more powerful than any aerobic workout period. Speed will only get you so far, this is why my workouts usually consist of speed endurance/ plyo workouts. Repeditive plyos while coinciding a good squat program will equally strengthen their mind and body to deal with the stresses. Good luck.
July 8th, 2008 at 7:48 pm
I agree completley with you Latif. Now how about 1500m runners. Does cross country have a cross over benefiet to this specific distance compared to a systematic approach, such as strength,mobility, movement efficency and increased power output.
Does running 3 miles make you a faster 1500m runner and does it make sense when were looking at recovery and proactive approach in an early offseason program, that should focus on a increased perfomance and efficency, while giving the body a break from the pounding the body takes through running.
Where does it stop becoming a benefeit? If 3 miles is good, then wouldn’t 5 miles be better, or maybe 10miles which is just as aerobic as 3 miles, just more muscular endurance is needed. So when is enough enough when training longer distance sports for a specific distance.
A 3mile pace is much slower than a 1500m pace. So where is the benefeit, especially when no matter the distance the first athlete to cross the finish line wins. I’m thinking out loud here looking for some reason why 5000m can make you a faster more efficient 1500m runner.
It just doesnt seem to make sense. Wouldnt a focus on strength, power output, movement efficency and regeneration in the offseason make more sense than running longer distances.
Shoudn’t running volume be down in the offseason and a focus on getting faster and stronger be the main focus at a time when athletes are not competing?
Also what about movement deficiencies, that occur through tight and weak fascial systems that develop through a season of running and pounding the body takes. How can those be addressed by increaseing the volume of an already weakened and altered fascial system? When is enough really enough?
Now maybe there is a benefeit, but there is always something better, right? How much potential has been lost due to this approach, maybe none, but maybe alot.
My job as a coach is to question everythong and assume nothing. In the 21st century are running athletes immuned to the benefeits of a true offseason and advances in the science of training for efficiency.
Running is running, wheter its slow or fast its still the same biomechanics, maybe differnet energy systems, but pounding on joint capsules still occur. Efficency seems to be my thinking. How can we have a faster more efficient athlete who doesnt have to endur the constant year round pounding of their sport, no matter what sport it is. Come back stronger, faster with increased movement efficiency while allowing the body to fully recover from the pounding of that specific sport. Just thinking out loud, my mind is open, but if I dont stir the pot I wont get the answers…
Thanks Latif and I look forward to your to your feedback.
July 8th, 2008 at 8:18 pm
Guys,
LSD (long slow distance) retrains the “quick twitch muscle fibers to fire slowly”. It takes months to get that back!
Tim Graf
Graf Speed Enhancement
July 8th, 2008 at 8:33 pm
Hello Latif,
This week’s email is particularly pertinent to me and my team. I am a High School XC coach and have been plagues consistently with a team of great athletes who never could get into fast enough gear at the end of a race to avoid being past by 10-12 guys in the last 200 yards of the 3 mile event.
In an attempt to give my guys the tools they need to overcome this disheartening trend, I purchased the Speed Program last summer(I still have not had the Phone Consult!!!)
I started a slow and deliberate program early last summer. I started by eliminating all stretching and using the progressive drills as outlined in the DVD’s.
After several weeks of technique mastering, I set I a one day a week speed drill session. I tried to e at best was translate the sprint drills to XC. I illustrated the times when it is best to think and act like a sprinter, aggressive hill climbing, mid race pack control. Pace adjustment, end of race ,.
It was easy for the boys to think find times in the “slow paced 5K” to think and act like sprinters.
From the first meet I realized I had done the right thing trusting the Sprinters Workout.
All of my boys, except for a couple of the stubborn ones who thought i was crazy, passed 10 to 20 guys in the last 200 yards of a race. Nothing was more exciting and rewarding than to see most of my boys experiencing the thrill of finishing races with parents, buddies and teammates cheering them past all those guys at the end of a race.
For myself, the control and empowerment of aggressive hill climbing and mid race acceleration recharged my training and put a new zest in my 52 year old race ethic.
Dropping the stretching was first met with concern, but this year I had NO athletes out with any of the normal injuries.
Getting my distance boys to think, act and train like sprinters changed everything. We went to state this year, the first in 5 years.
Now, to the sprint side. I have 3 boys who have been with me for 3 years who have always thought as themselves as sprinters.
As a Junior Neal went to the league and District meet in the 100,200 and 400 and the 4 x 100. He at best was an 18”50 5 K runner.
When I received the DVD’s last summer, I put Neal in charge of the drills. I gave him the discs and had him figure out the technique and form and made him responsible for running the warmups.
This is what really gave him a great grasp on his form and technique. Correcting and helping the others only honed his.
This year Neal went to League and District in all his sprint events, he went to State in the 400. He ran a 50, not stellar but a great success from the 54 of last year.
Neal thanked me for the Speed stuff we did that fall. He said he used all the skill work to be able to control his speed and success and actually used this as tool. As soon as he saw his competitors do the ‘wrong thing’ in a race, he kicked in the ‘right stuff’ and put them away.
During every race this track season, I could see Neal using the skills he honed in the fall thanks to the Sprint DVDS. I could see him floating around the back turn, relaxing to increase his speed and decrease his work and lifting his foot over his knees in powerful final approach. I hate to say it, but the end race power and control he exhibited was a pure blend of Latif and Distance endurance.
I am always thrilled to see a distance guy ‘come down’ to the 400. There is nothing like the confidence and control of a miler coming around the back stretch of the 400, confidant that he has the ‘legs and gas’ left to drive home a powerful finish. The secret of a controlled glide seems common place to a guy who knows he can turn out a 51 sec 400 at the end of a 5K race or a 1600, or a 3200…
This year I have 4 of the track teams 400 runners on the XC squad. They want the ‘Neal’ Secret. I have put them in charge of the drills and hope to pass them on the Sprint Coach this spring.
I have always thought that you were either fast or you weren’t. The Speed Program has changed my ideas on that. I see you can make anyone fast by showing them how.
I am hook on the Complete Speed Training Program. I purchased it in an attempt to he;lp my distance guys think and act like sprinters at the end of a race. They figured out a way to use it think and act like sprinters all through the race. I now have guys passing up the field at he end of the race, going near anaerobic in the last 200 yards of a 5 k.
Bob Mirenzi
Ballard HS Trck and XC
Seattle WA
July 9th, 2008 at 2:29 am
Latif.
My sprinters do modified cross country and train independantly of the 800m/milers. I also believe that if your athletes do cross country it is important to maintain speedwork around these events. This can be done in various ways. In my experiance this does not affect early season performance if you have the right combination of aerobic and anerobic work outs in winter training.
July 9th, 2008 at 3:39 am
I would say that I agree on 100 & 200, but not 400. While 400 is highly anaerobic, it is speed endurance, The greater areobic power, the more energy they can generate anaerobically and areobically combined. Anearobic power is not enough to run much more than 200 at near max speed. At 400 it is not only about strength and power, but metabolism. good anearobic metabolism alone will not create produce enough energy, aerobic power is important also.
correct me if I am wrong but I beleive that edwin moses, 400m hurdle champion ran a lot of distance in training.
July 9th, 2008 at 9:53 am
Latif,
I soooooooo agree with you!! That was a wonderful idea of a modified XC program. However, at least at my school, that would be a really hard nut to crack!! The XC coach would really have to be a progressive thinker to allow another coach to come in and run basically a separate program geared toward sprinters. In an ideal world, this plan could help ALL the athletes on the team. The majority of “pure” XC runners don’t spend much time (if any) on proper sprinting technique and they could very well benefit from a bit of this “modified” training, as well.
Keep doing what you’re doing, Latif!!
Thanks!!
July 9th, 2008 at 2:26 pm
Latif,
AMEN!
Peace-
Matt Jennings
July 9th, 2008 at 7:01 pm
I believe if you follow a simply approach to determining whether the training is specific enough to create an adaptive response in a positive manner is to ask yourself these three questions. Is the training you are doing have the Mechanical, Neuromuscular and Metabolic similarities to the sport for which you are training for. So cross country in terms of mechanical are similar in the first instance but the bio mechanics of sprinting are somewhat different than that of running cross country so therefore it wouldn’t rate. Then Neuromuscular similarities are somewhat different as think of the speed at which each muscle is firing of so simply run slow to run slow and run fast to be faster. Again it wouldn’t rate that high. Metabolically you are using different energy systems and as we know to enhance the anaerobic system we need to train it and enhance the aerobic system we need to train it. Sprinting is almost purely anaerobic so therefore makes no real logical sense to train aerobically to enhance the anaerobic system. However we do know now there is a mild trade of with training the anaerobic system as it provides a wash of enhancement effect into the aerobic system but not the other way around to any noticeable effect. So to me the cross country training fails in providing a real measurable enhancement to a sprinter. I therefore agree fully with Latif on this one.
July 11th, 2008 at 9:36 am
I there are a myriad of thoughts on this. I am wonderiong if you would do a blanket program or could you assess if the athelete would benefit or not.
The mix of opinions leads me to believe both sides are showing success.
July 17th, 2008 at 2:34 pm
Latif,
So great to hear you reinforce the things I have been fighting for in coaching. It is not popular to be the sprint coach telling kids to go do the explosive sports that enhance their sprinting and keep sports fun! Thanks for sharing your thoughts with those of us who love this sport!
July 17th, 2008 at 4:03 pm
I like to read what people/coaches new and seasoned are thinking about developing their athletes. I’ve read many of the replies to this article and believe that a structured program for sprinters and the best way as many of you have said. I’m still a new coach, but have read and gotten advise from professional coaches as Bob Kerse and reading the autobio of a great coach who doesn’t get the props he deserves and that’s the great Ed Temple (Wilma Ruduolph). Speed Endurance seems to be the way to go. Post season the long runs once to twice a week is great for getting “weight/down time” off from summer, for those who take the summer season off leading into winter and if they don’t do a fall sport. Strengh is key too. Many times athletes are just week unlike when we were kids, just the basic exercise we got from playing outside, running, walking, chasing, friends summer basketball games etc. which many athletes don’t do. Just plain fun outside.
July 20th, 2008 at 6:43 am
Great comments Latif, it’s time coaches realize that sprinters and distance runners are like apples and oranges, different animal and must be trained differently, I’m a world class masters sprinter and have tried x/c running in the past an suffered injuries as a result. Sprinters rely on fast twitch fibers if you don’t use them they become dormant, I’m all for HS sprinters to either compete in another Fall sport or run a modified x/c program as Latif outlined. O2 energy can be derived from doing tempo intervals with short recoveries in sets at less than 75% intensity, do some short hills and short accelerations, stay on the grass as much as possible, get in the weight room, test the 30m fly every 4 weeks, then go to a speed endurance phase before indoor. Never let speed go at any time of the year, increase the volume gradually, remember, you’re training a speed-power athlete, long slow distance will make them run slow longer and a perfect set up for injuries when speed is introduced.
July 22nd, 2008 at 1:46 pm
i think as a sprinter its good to be in cross country. I believe it can help for your endurance in track. and i doubt sprinters will lose speed. my friend is in cross country and he still has speed. in some meets he would do the mile or two mile, but n other meets he would do the 400. i can say all or most cross country runners have speed. just watch a cross country meet and you will see that all the runners start out fast. i think cross country makes them faster because with their long runs their bodies become accustomed to running. than their nervous system and muscles can fire faster because they have been through that same motion many times. its just like weightlifting when your body gets used to a certain weight you can lift heavier weights. and i dont even consider cross country long distance running because its not like your running a marathon. i think it is when you go to the extremes like running 10 miles a day that it is counterproductive. that is when your aerobic enzymes kill your aerobic enzymes.
July 25th, 2008 at 12:55 pm
Esteban, take a tip from Latif and others, x/c without speed will kill a sprinter, sprinters are not milers or two milers, they are SPRINTERS, x/c speed and sprinting speed are different.
July 30th, 2008 at 6:45 am
I gree that sprinters can trian CC. During the winter program I have trained my 13y sprinters with the CC team Both of them run 200m times during the season at constand time of 25sec. Their stentgh and endurance was outsatnding high and my believe is that it was due to a CC winter program. You can combine both during your winter program and halfway through your pre-season program and building to your season program halfway through your pre-season split your middle distance and sprinters program especialy if you work with youth athletes.
August 7th, 2008 at 7:25 pm
im a 100 and 200 sprinter in high school track and i decided to join cross country this fall. normally my training during this period is very light so i belive that cross country will train me harder than i would train by myself. am i right in beliving this? is it going to make me worse come spring time? any help would be appreciated
September 8th, 2008 at 2:33 pm
Your audio was great. I love your XC sprinters approach.