Optimal conditions for sprinting?

[freshgirl]

I took a physical agility test a month or so ago and just barely failed the 500 yd sprint. Well, it turns out that they messed up when they measured the distance and measured 500 meters instead of 500 yds. Since I scored so high on the written test and essay, they invited me to interview and test again.

When I did the run during the first test, I did not feel like I was running at my best. The test was in the mid-morning after sitting taking a test for 3 hours. We were not given an opportunity to warm up, only a little bit of stretching while we waited. This is my weakest component of the test and I am right on the edge of making the cut off time. I am the only person that they are letting re-test, so I can pretty much pick when I want to take it and I can get there early to warm up if I want.

I've heard that stretching before can slow you down and that most people run faster later in the day, but I am not sure if this is true. I am keeping up my work-out routine and have been doing sprinting intervals 3 times a week along with a long run one day a week, plus any running we do at the academy.

Any advice for how to optimize conditions? I'm not looking for an easy way out, just trying to create the best possible scenario.

Thanks for any suggestions!

[drkknght]

I do not believe stretching before a work out will slow you down at all. While I was in the Army we ran everyday and stretched before and after I do not think it slowed me down any if anything it made running a little more comfortable.

The last foot chase I got into I wasn't able to stretch:D and after words I was dying from all of my muscles tightening up. Next time I have to chase someone I am gonna ask for 60 seconds of stretching before he runs:D

In all seriousness though just keep conditioning yourself and you will be fine.

[Ironhead]

I saw the title - Optimal conditions for sprinting?

and I thought ..... "When you are being chased by a dog"

:D

Seriously - I think the above advice was pretty good. I'ver heard all sorts of things about running .... eat a high carb meal (like pasta) the night before - eat a high calorie sports bar about 15 min before the run - make sure you are properly hydrated ----- all these things are probably good advice

or you could ask for a K-9 to chase you ;)

[drkknght]

Thank you Iron head... I forgot about hydration. Hydration is probably the most important thing in any kind of exercise.

[Oscarsjava]

6:14pm, every 3rd Thursday when there's a harvest moon - that's the optimal time to run. And if you only stretch the left side of your body, it will increase your speed by 16%.

.......*crickets*.........

But seriously...it really depends on the person. As was stated by drkknght, when it comes to a foot chase, you may be at the tail end of your shift after having been cruising around all day...not exactly optimal. Being able to perform in all situations would benefit you greatly.

With that said, I've found that, for me at least, the evening is best. I will never be confused with a morning person, which will have to change if I ever want to make it in the academy, but I have more energy in the evening and at night than I do in the first 3 hours of the day. Definitely stay well hydrated, and if it's a matter of you not being sure you'll make it under the time, just go balls out...it's only 1500 feet...slightly over 1/4 mile.

Good luck!

[mcsap]

So what is the min time for the 500 yard sprint and how old are you ?

Recently, I have done a 1/4 mile sprint AFTER running 3 miles and had a time of 1:26. But I am approaching "older than dirt " status as far as being a LEO goes.

[freshgirl]

I'm almost 32 (darn it! that is the first time I've had to say that) and they give you 1:45 to complete the run. I've done it within that time before, but not consistently. It is the only component of the test I have any trouble with.

I may just be having test anxiety

[Taxx]

The best condition to run is on that thingy at the airport that shuttles you along on a belt. You should make it in no time.

[The13ig13adWolf]

I've heard that stretching before can slow you down and that most people run faster later in the day, but I am not sure if this is true. I am keeping up my work-out routine and have been doing sprinting intervals 3 times a week along with a long run one day a week, plus any running we do at the academy.

'stretching can slow you down' = false. i'm not quite sure that people run faster towards the end of the day but i'd venture to say that's hard to prove.

looks like you're in a good place as far as conditioning IMO.

Any advice for how to optimize conditions? I'm not looking for an easy way out, just trying to create the best possible scenario.

honestly, optimal conditions are probably the ones you'll have the hardest time running in. if you've built up endurance enough where you can hack it when it's hot as hell outside in the dead of the afternoon with no breeze (or any example thereof) you'll ROCK when it comes to any conditions that take a lesser toll on the body. ie: stay away from treadmills indoors.

best of luck.