How to Do Sprint Training
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Remember that balance, posture and core muscles are the foundation for a good sprinter. Your goal should be to run at a faster speed, while exerting less energy.
Short and fast bursts of running have been proven to be more effective than hour-long jogs. You can't help but all those people that try to get in shape, and start doing long jogs, and six months later, there are no changes in their performance or appearance. Sprint training also saves time that would have been wasted doing traditional exercises.
Steps
- Warm up by doing a jog for a minimum of 1 minute.
- Do dynamic stretches (Arm/Leg swings, rotating the torso etc...)
- try finding a hill or stairs, or bleachers to run up and down, it will build the muscles in your legs and stamina endurance.
- Sprint a certain phase of your race (sprint the first 100m, stride 50, then sprint the last 50 of the 200m....but for the 100 m dash, sprint full blown speed the entire time).
- Rest 2-5 minutes in between (depending on the distance you sprinted) so that your body can recover and you can sprint at the same speed multiple times.
- Repeat steps 2-3 as many times as you like. You should focus on sprinting, NOT getting tired. If you cannot sprint full speed after a couple minutes of rest you should try jogging and running up stadiums to build up your stamina.
- Cool down by jogging or walking around the track.
- Stretch properly to avoid injury (10-30sec stretches of your legs and torso).
- Remember that sprinting is an exercise that will use up all of your oxygen in you muscles. You should have adequate rest time in between each sprint to maximize your speed. Sprinting too quickly before resting and letting oxygen get back to your muscles can result in a nauseous feeling and/or lightheadedness.
Tips
- Remember to keep relaxed while running.
- Sprint training is said to improve your overall aerobic capacity and heart, so this should make you better at long-distance runs too.
- Every month or so, run the mile and record your time.
- Eat 2 hours before, drink 1 hour before.
- If you don't have something to time yourself with, count the number of steps you do, and after a certain amount of steps, switch from sprinting to walking or walking to sprinting.
Warnings
- Never exercise without stretching and warming up before and after.
- Never sit down right after running.
Things You'll Need
- Stopwatch
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