I used to be a sprinter back in high school, a high level one as well. Placed first in state two years in a row. You want to sprint faster, here is the guide to do it:
1_Start lifting. Two days a week of proper lifting is enough. But actually lift, you know the hard and heavy weight, DOnt do that curves light dumbbell crap.
Here is a workout I would have girls do for track sprinting;
Day one:
Squat 5x5 (If you dont know how to do this properly learn. Dont do it with shitty form)
Powerclean 3x5
Step ups 10x3
Good mornings 10x3
Day two:
Snatch grip deadlift 3x5
RDLs 10x3
Walking lunges 10x3
Goblet jump squats 8x3
DO planks 3-4 times a week and sprint 2-3 times a week in offseason.
For diet help:
There is a good way to find out how much you need to eat to maintain bodymass that is better than those online calculators. Record waht you eat every day for a week straight, recording all calories. At the end of seven days, add the numbers of calories you consume everyday and then divide it by 7, getting the average. I found this to be the best way to find out BMR. If you want to gain muscle, simply eat two hundred more calories every day.
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Yes, you should definitely eat more calories especially if you are a runner. You need to hydrate a lot more. I would talk to a Dietician or your medical physician.
I read that drinking water first thing when you wake up, drinking 2 cups of water 30mins before eating, and 2 cups of water 1hour after eating. Since it helps you digest better and help keep you hydrated. Yeah 1,000 would be if your wanting to lose weight but even then. Maybe try eating 1400 to 1600 calories per day.
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