Difference between revisions of "Sprint Faster"
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| − | + | Sprinting, or running at high speeds for short intervals, can be exhilarating and fun. Being a good sprinter, however, is about more than just bursts of energy and trying to move your legs quickly. To truly excel at sprinting, you'll need be disciplined, following a regular workout routine. You'll also need to make sure you're running in a way that uses your energy efficiently, and that your overall body is in good shape. In combination, these three factors can mean achieving speeds you may have never thought yourself capable of. | |
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== Steps == | == Steps == | ||
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#*Long strides: Take long strides with your legs, using high knees to bring your leg up. The idea is to get as far as you can in as few long steps as possible. Don't put much weight on the front leg (especially the balls of the foot). If you do so, you might lose balance and trip.<ref name="rf15356">http://www.ucl.ac.uk/~uczcw11/drills/warmups.htm</ref> | #*Long strides: Take long strides with your legs, using high knees to bring your leg up. The idea is to get as far as you can in as few long steps as possible. Don't put much weight on the front leg (especially the balls of the foot). If you do so, you might lose balance and trip.<ref name="rf15356">http://www.ucl.ac.uk/~uczcw11/drills/warmups.htm</ref> | ||
#*Back pedals: Turn around and run backwards. Use your heels and reach outwards, in a kicking motion. | #*Back pedals: Turn around and run backwards. Use your heels and reach outwards, in a kicking motion. | ||
| − | #*Alternate jogging and sprinting: Jog for {{convert|10|yd|m|1}} and burst into a sprint for {{convert|50|yd|m|1}}. This exercise is great for shifting gears; the sudden changes in tempo improve your "burst-speed," which will be crucial to your sprinting efforts. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance,<ref name="rf4599" /> which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring. | + | #*Alternate jogging and sprinting: Jog for {{convert|10|yd|m|1}} and burst into a sprint for {{convert|50|yd|m|1}}. This exercise is great for shifting gears; the sudden changes in tempo improve your "burst-speed," which will be crucial to your sprinting efforts. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance,<ref name="rf4599">[http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?_r=1&pagewanted=all New York Times on interval training]</ref> which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring. |
#Design a workout routine that suits you. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift.<ref name="rf15357">https://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf</ref> Here's an example schedule: | #Design a workout routine that suits you. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift.<ref name="rf15357">https://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf</ref> Here's an example schedule: | ||
#* ''Monday (Speed Day)'': Run ten 80-meter stretches (i.e. run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch. | #* ''Monday (Speed Day)'': Run ten 80-meter stretches (i.e. run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch. | ||
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#*Odds are you probably want to get going on setting new personal records. However, only try this two or three times a day at most; once you've been at it for a while, you're performance will start to decline. You'll just get more frustrated as you get tired and find yourself unable to match your previous efforts. | #*Odds are you probably want to get going on setting new personal records. However, only try this two or three times a day at most; once you've been at it for a while, you're performance will start to decline. You'll just get more frustrated as you get tired and find yourself unable to match your previous efforts. | ||
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== Warnings == | == Warnings == | ||
