How to start sprinting
There are so many more benefits of running sprints that didn’t make my top 6. Honorable mention benefits of sprinting include: improved bone density, improved cardiovascular health, better glucose control … and probably the most important, sprints are FUN!
So, you are convinced now, where do you go from here?!
Step 1: Start small
If it’s been a while since you have run sprints, don’t go full tilt on day one. Think about gradually increasing intensity over a few weeks. Mark off 100 meters and do 10 sprints at what you feel is about 70% of your max speed. The next week, build to 75%. Once you become acclimated to this style of training, each sprint will be full tilt!
Step 2: ALWAYS Warm-Up
Not warming-up before running sprints is asking for a pulled hamstring. A proper warm-up is all part of the workout and will help to avoid injuries. Before a dynamic workout you don’t want to do static stretching, you want to do dynamic movements to prepare your body. Try something like this:
- ¼ mile (400m) Jog
- Leg Swings
- Then march off 10 meters and do each exercise down and back:
- Butt Kicks, High Knees, High Knee Skip
Followed by 3-4 runs at your given distance for the day, start slow and gradually increase speed each rep.
Step 3: Stay Relaxed
If you tense up when sprinting, that’s when injury is more likely to occur. I was always taught that sprinting had to be “relaxed aggression.” Watch a video of Usain Bolt sprinting. His face is bouncing and expressionless.
Two Examples of Sprint Workouts:
Workout A:
- Warm-Up
- 4x100m “Build-Ups” (four 100m runs gradually increasing speed)
- 10x100m Sprint (sprint 100m as fast as you can with proper form, walk back slowly to start line for rest)
- Cool-Down
Workout B:
- Warm-Up
- 4x40yd “Build-Ups” (four 40yd runs gradually increasing speed)
- 20×40 yd Hill Sprints (sprint uphill 40yds as fast as you can with proper form, walk down slowly to start line for rest)
- Cool-Down
There you have it! You are ready to hit the track and take your fitness to the next level!
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