“It’s hard to believe that less than two years ago I was restricted to walking on a treadmill and wearing a back brace,” says the 20-year old sprinter, who discovered his talent for running fast when a dog chased him in the local park. “There were times when I questioned whether I would ever be able to race again.”
His rehabilitation also entailed regular acupuncture. “At one time, I had 50 acupuncture needles in me,” he remembers. “I also do Pilates, and use a foam roller to keep my back mobile.”
How did he manage to stay positive about his running future, during his 11-month spell of injury? “My friends and family were really supportive,” he says. “Their belief in me helped dramatically. It’s easy for people to be there for you when you’re doing well, but the challenge is when you are at a low.” Making the Olympic squad was also a boost – Harry was selected for the 4 x 100m relay team at the Beijing Games, but did not run. He also saw his enforced break from training as an opportunity to be a “normal 18 yearold” for a while. “I slept in a lot – and ate lots of Haribo” he says.
While Harry’s back injury is now behind him, he has another challenge to contend with – asthma. “Tests have shown that I’m only operating at 61% of my lung capacity because of it,” he explains. In the face of so many obstacles and challenges, many budding athletes may have given up, but not Harry. “You learn from each experience and come back stronger,” he believes. “It’s easy to stay motivated when you know how short-lived an athletics career can be. “
Harry’s sprinting tips
• Good sprinting is about power and efficiency. When you’re sprinting, you should be like a duck: on top, it doesn’t appear you’re doing anything; underneath there is frantic movement.
• Keep the upper body relaxed – especially the shoulders.
• Run tall, leading with the hips.
• Engage your core muscles. If your mid-section isn’t solid, you won’t get as much leg range and your stride will be shorter.
• Use your arms symmetrically with your legs. You should be able to see your hand in your peripheral vision as the arm drives forward, and it should pick your pocket as it goes back, brushing past the hips.
A week in the life of Harry Aikines-Aryeetey
Monday
AM: Track warm-up for an hour: six drills such as heel flicks and high knees, each one up and back the track twice, plus some dynamic stretching.
Then speed work: running 60m reps in a harness pulling 30-40kg. We might also include some downhill running, where I can reach speeds of 11.5m per second.
PM: Gym work with weights (basic lifts like barbell cleans and squats), and some core training.
Tuesday
AM: Track again. After the warm-up, I’ll do eight 200m sprints with a two-minute recovery between each.
PM: Conditioning session: a circuit of strength and conditioning exercises followed by some physio on my back and maybe acupuncture.
Wednesday
AM: A nice day today – no track training, but a long weights session during which I might clean up to 140kg.
PM: Pilates session, which really helps my back.
Thursday
AM: Track warm-up, hurdle drills and running with the belt again. Then six 150m sprints with a two-minute recovery between each. This teaches me to run faster under fatigue.
PM: Another conditioning session and a sports massage.
Friday
Today I do my third weekly gym session, and some work on the Pilates Reformer machine. Physio and/or acupuncture.
Saturday
Endurance session at the track. After the usual warm-up, I run four 300m sprints with five to six minute rests in between -a tough session.
Sunday
Day off. I usually have a swim and sauna for recovery.
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