A sprinting training program is very beneficial for all types of runners. Proper sprinting technique, and sprinting shoes are necessary to run efficiently and prevent injury. Include a sprint running routine to avoid over training and maximize running time and prevent being sidelined from running. Incorporating a sprinting training program can improve running performance in other types of runs like 5-k or 10-k runs.
Here is something that will get you motivated to run sprints.
Benefits of Sprinting
Sprinting is the best fat burning exercise you can do. Sprinting helps build important muscles, enhances the body’s ability to use fat as fuel, and will increase your running efficiency. A single session can improve fat oxidation by up to 75 percent.
A sprinting training will clear your mind when you get bored or tired from everyday life or if you are simply getting bored with your running routine week after week. It is also good to try new ways to stay in shape if you are still new to running or exercise.
In a research study. Sprinting 3 times per week, 4-6 sprints per session had the same effect on whole body insulin sensitivity, micro vascular density, and arterial elasticity, as cycling for 40-60 minutes, five days a week. What this jargon means is that your blood will be stronger, your muscles will be be bigger and you will breathe better.
Proper sprinting shoes include sprint spikes, racing flats, and light weight training shoes. Pick a shoe that you feel comfortable in and enhances your running performance
Sprinting shoes that are light in weight are ideal for sprinting. The focus of sprinting is to run as fast as you can from point a to point b with the least amount of resistance as possible.
Running flats are not suggested for beginner runners because they are only used specifically for running and not for general training. Racing flats are not as light as running spikes but are still very light minimal running shoes.
Racing flats have qualities of regular neutral cushioning running shoes with minimal mid sole compounds to decrease weight thus making you run faster. They share the same comfort properties, but are lighter than regular neutral cushioned running shoes.The upper part of racing flat shoe are super light weight.
Be sure to gain awareness of how many miles you can run in them. Some racing flats only last one marathon before you have to throw them away. Some flats last only 150 miles. Always know how long your running shoe lasts to prevent injury with a worn out shoe.
Training shoes are running shoes with maximal amount of cushioning compounds. The cushioning is to absorb shock from foot to ground impact. This isn’t the first choice of shoe for sprinters. If you are prone to injury with a minimal cushioned shoe or feel uncomfortable in lighter weight shoes, wear training shoes that have cushion for protection.
The extra cushion of training shoes can protect your foot from injury. This will lead to better running performance even though the shoe is heavier, the extra cushion will absorb foot strike impact.
A sprinting spike has either stiff plastic or a hard rubber plate under the forefoot. This plate forces the sprinter up onto the balls of the feet. Sprinter spikes have sharp metal or sharp ceramic spikes that screws into the forefoot plate.
These spikes are used for aggressive traction. You can only use spikes on special rubber turf. This turn allows your spikes to dig into the rubber and creates a more powerful push off from your foots trike.
Proper Sprinting Technique Drills
Warm up before sprinting. A proper sprinting warm up consists of a light jog for a minimum of 5 minutes, dynamic stretches and sprint drills for 5-10 minutes. Some of the dynamic stretches also help with your sprinting technique for example butt kicks.
Here is a list of Sprinting drills you can do.
In a jogging pace, shoulders relaxed and light on your feet bring one leg high up towards your chest and drive it back down to the ground. Paw your foot back up so your foot is moving back, and brushing across the ground. Also, land on the ball of your foot.
Stand with a tall posterior begin to walk forward and as you become better at it start to jog while doing it with an exaggerated back leg swing make your heel touch your glutes.
Keeping posture upright and driving arms forward the same as you would when running. Remember to skip and keep knees high. While walking forward drive the knee up past your hips and then drive the knee back down fast. Drive your lead foot into the ground. Land and push off of front third of your foot.
The first motion is the same as A skips drive the knee upward as you performed with A skips. Now instead of bringing the leg down, extend the leg and bring it down. Strike the ground below with your forefoot and kick back until you get back under your hips. B skips should make the leg feel like its moving in a circular motion.
After your workout cool down for 5 to 15 minutes of jogging and a combination of dynamic and static stretching. Jog a minimum of 5 minutes. Perform static stretches during your post run. Stretch hamstrings, quadriceps, hip-flexors and calves. Also include upper body stretches shoulders, back, chest, and arms
These are the main muscles being worked while you run. It is very important these muscles get a good cool down and static stretch to avoid a build up of lactic acid that is very painful. Not cooling down properly will hinder your next running training session.
Sprinting Take Off
Start with the lead leg that is opposite of your dominate hand. Push off of your lead leg and pull your body into an up right running position as you begin to sprint forward. Look at a marker past your finishing point this will improve speed by 23 percent.
Do not tense your body or turn your head. Have your torso upright. Keep your shoulders relaxed low and away from your ears, engage your core. Your shoulders might go up while sprinting. The next time you stop running shake your shoulders and arms out to relax them and sprint again.
Keep your arms bent at a 90 degree angle and push them back and forth at hip level in a smooth motion. Drive your hands as high as your chin and backward towards your butt.
Raise your thighs up until they are parallel to the ground, drive your knees up and down. Take short and quick strides. Do not land your foot too far out in front of you this could harm your heel. Land on your forefoot and focus on pushing off from your toes to propel yourself forward.
Keep your feet flexed upward toward your shin while turning your legs over. Do not point toes down during leg turn over. Turn over is when your leg comes up after a foot strike. Bring your knees up high to increase leg turnover. Also bring your knees to a 90 degree angle.
For those barely starting a sprinting program start off with 3-4 days per week and gradually build volume. Make sure that you are increasing your protein as well to maintain performance and appearance. Sprinting has less mileage than long distance running, but its more intense. You will find yourself with more muscles in your legs and core.
These are guides that have worked for me in the past. They are safe and effective. You may not be able to sprint that far. This is fine just run as fast and as far as you go. A mild pain in your legs or abdomen is inevitable. However if moderate too severe pain persists in your muscles, joints or tendons it is smart to stop what you are doing and rest for a week or too. Come back strong the next with enhanced running techniques.
4 x 80 m sprints with 3 minute recovery.
3 x 60 m sprints with 2 minute recovery.
2 x 40 m sprints with 1 minute recovery.
1 x 30 m sprint.
6 x 30 second sprints at 80-90 percent effort with five minute recovery.
2 x 30 m with 3 minutes of recovery.
2 x 200 m with 3 minutes of recovery.
2 x 150 m with 3 minutes of recovery.
1 x 100 m.
2 x 30 m with 3 minute recovery.
2 x 200 m with 3 minute recovery.
2 x 150 m with 3 minute recovery.
1 x 100 m.
Sprinting is just one of the many ways of running. There are many benefits of sprinting. You will be stronger run faster and you will have a sense of well-being rather then feeling tired. Remember to focus on sprinting technique, and warming up and cooling down every time you run. Investing in a pair of properly fitting running shoes is just as important as your running technique.
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