Difference between revisions of "Sprint Faster"

#*To begin with, jog around the track a couple of times at a comfortable pace.<ref name="rf15352">http://www.athleticsweekly.com/performance/sprinting-warm-cool-1538/</ref> Don't use up too much energy at this point, you're just warming your muscles up.

#*It used to be taught to stretch before running. Now experts advise traditional stretches prior to exercising can actually lead to (or even cause) injury.<ref name="rf15353">http://www.dailymail.co.uk/health/article-2303905/Stretching-exercising-actually-CAUSE-injury--make-slower.html</ref>

#*Instead, try dynamic stretches. These are gentle arm and leg swings performed in a smooth, continuous motion, rather than holding a for stretch in a specific position. <ref name="rf15354">http://ehs.virginia.edu/ehs/ehs.ergo/ergo.ds.html</ref>

#*For example, you can stand perpendicular to a wall and swing your outside leg back and forth, increasing the height which each repetition.<ref name="rf15355">http://running.competitor.com/2014/07/injury-prevention/dynamic-stretching-vs-static-stretching_54248</ref> Then, turn around and stretch the other leg.

#*High knees: Walk while bringing your knees all the way up to your chest.<ref name="rf15352" />

#*Arm drills: Make L's with your arms, using the elbows as the corner of the L (i.e. a 90-degree angle). Now, just swing your arms forward and backward, using only your shoulders to swing your arms. Alternate movements, driving the elbow of one arm all the way back while the other arm is all the way up to, but not passing, your face (i.e. up to your chin). When you get comfortable with that, increase the speed. Go as fast as you can for as long as you can.<ref name="rf15352" />

#*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>

#*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.

#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:

#Try running on the balls of your feet. Although the scientific evidence on this remains mixed, many believe running on the balls of your feet may help you move faster. The less time your foot is on the ground the better.<ref name="rf15358">http://well.blogs.nytimes.com/2013/01/23/is-there-one-right-way-to-run/?_r=0</ref>

#*This will be a bit unnatural at first. Try running barefoot, and then emulating that form with shoes on.<ref name="rf15358" />

#Take more steps. You may think taking longer strides will mean a faster pace, but that is not true. After all, you can't move forward with your feet in the air.<ref name="rf15359">http://breakingmuscle.com/running/scientifically-proven-tips-for-faster-sprinting</ref> Taking shorter strides will actually speed you up more (if done correctly).

#Lean forward just a bit. Just two degrees can mean the difference between a decent sprint and a great sprint.<ref name="rf15359" />

#Use your arms. Your arms can help propel you if you move them in the right way. They should pump with your legs, driving you forward.<ref name="rf15360">http://www.projectswole.com/conditioning/21-tips-to-sprint-faster/</ref>

#Push yourself. You should never decelerate during a sprint. If you are moving less than your top speed, you lose valuable time.<ref name="rf15361">http://digitalcommons.sacredheart.edu/cgi/viewcontent.cgi?article=1001&context=pthms_honors</ref> If you feel the need to slow down, concentrate on pushing through it. If this is a problem for you, start out a bit slower. Ideally, you'll finish faster than you started.

#Breathe effectively. At all times, you should be harmonizing your breathing with your strides.<ref name="rf15362">http://www.fitday.com/fitness-articles/fitness/exercises/techniques-for-proper-breathing-while-running.html</ref>

#*There is some disagreement as to whether it is more beneficial to breath through the nose or mouth, or whether it makes any difference at all. The crucial thing is to make sure you are getting enough oxygen, so try both and see what feels comfortable and works best for you.<ref name="rf15363">http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Breathe-Through-My-Nose-or-My-Mouth.html</ref>

#*If you're not tired but your muscles are, try to inhale more deeply.<ref name="rf15364">http://www.active.com/running/articles/running-and-breathing-a-lesson-in-oxygen-intake-and-vo2-max</ref> It's probable that your muscles just need more oxygen.  

#*Carbohydrates are key, as these will release loads of energy and give you strength. Cereal, bread, pasta, and potatoes are all good examples.<ref name="rf15365">http://www.cnn.com/2009/HEALTH/02/25/athlete.diet/</ref>

#*Additional protein is also necessary for muscle-building. Consider lean proteins such as turkey and cottage cheese.<ref name="rf15366">http://www.ridethetrack.com/pdf/ais-nutrition2.pdf</ref>

#*Champion sprinter Usain Bolt lives on a regimen of yams, pasta and rice, chicken and pork, and stays away from fast food.<ref name="rf15367">http://www.details.com/health-fitness/fitness-plans/201303/runner-usain-bolt-training-secrets-and-diet</ref>

#*You will also require more calories over the course of a day than less active people. Make time for yourself to eat a healthy breakfast every day, especially if you are working out that day.<ref name="rf15368">http://www.active.com/running/articles/27-ways-to-run-better-every-day</ref>

#Stay hydrated. All the exercise you'll be getting means you'll lose a lot of fluids through perspiration, so to stay hydrated, you'll need to drink lots of water.<ref name="rf15368" /> If you're training in the sun, it's even more important.<ref name="rf15369">http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp</ref>

#Visit a training gym frequently. Proper weightlifting, or [[Begin Weight Training|strength training]], while breathing correctly, is another important part of increasing your speed, and it should be incorporated into your schedule at least twice a week.<ref name="rf15370">http://www.muscleandfitness.com/workouts/workout-routines/strength-and-speed-workout</ref>

#Work on your leg muscles. The leg muscles are, of course, the key to running fast. Make use of a squat machine to strengthen your quad muscles. Do various exercises on this, such as jumping [[Do a Squat|squats]] and lifts. There are also a number of barbell exercises that can strengthen your legs:<ref name="rf15370" />

#*Do [[Do a Deadlift|deadlifts]]. Find a long bar designed for handling lots of weight. Put some weight on it, squat down and pick it up. Then, stand up straight. Now, just bend over using your back and try to get the bar to touch your feet, while holding onto it. You should feel this in your hamstrings, the most important muscles for running.<ref name="rf15371">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</ref>

#*Try the "power clean," a maneuver that involves squatting down to pick up a long barbell, and then standing up rapidly as you simultaneously life with your arm.<ref name="rf15372">http://www.muscleandfitness.com/workouts/workout-tips/how-power-clean?page=2</ref>

#*Do barbell squats. Rest a long barbell across your shoulders, holding it in place with both hands. Then, in a wide stance, do squats, keeping your chin parallel to the ground.<ref name="rf15373">http://www.muscleandfitness.com/workouts/leg-exercises/videos/wide-stance-barbell-squat</ref>

#[[Do Abdominal Exercises|Work on your abs]]. Working on your abdominal muscles takes a lot of time, but having a strong core will make everything easier, making it worth the effort. it can also help prevent injuries.<ref name="rf15374">http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874</ref>

#*One good exercise for your abs is to take hold of a weight bar (25 to 45 pounds) or hand weights, and then just do some sit-ups.<ref name="rf15375">http://www.fitday.com/fitness-articles/fitness/exercises/5-ways-to-intensify-your-sit-up-routine.html</ref>

#*Work on your lower abs, too. For a good lower-ab workout, find a pole, or something of the sort (for example, a leg support to a bench press machine, the railing of your bed, etc.), grip it very tightly, lie down, and do some leg-lifts. Keep your legs together and bring them up and down very slowly.<ref name="rf15376">http://www.popworkouts.com/leg-lifts-exercise/</ref> You should feel burn in the bottom of your abs, so you know it's working.

#Work on your shoulders. The shoulders are also important for a fast sprint. They give your body the drive it needs to run quickly,<ref name="rf15377">http://www.pponline.co.uk/encyc/0185.htm</ref> increasing both acceleration and control.<ref name="rf15378">http://www.pponline.co.uk/encyc/0185.htm#</ref> If there is a shoulder press or a bench press at your gym, make sure to spend some time using it.

#Run uphill. Not only is running uphill great for your lungs and your leg muscles, but it naturally improves your form too.<ref name="rf15379">http://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/</ref> You'll find yourself automatically going for the balls of your feet and leaning slightly forward.

#*Think of hill sprints as a mix between sprinting and weight-lifting. It burns a lot of calories and is great for building your calf muscles.<ref name="rf15379" />

#*Wear the right clothes. Being comfortable is the key. You want your workout clothes to fit comfortably and keep your body the right temperature. Unless you really like the feel of them, however, you don't need to worry about buying lower-limb compression garments. Research suggests they don't do much to improve performance.<ref name="rf15380">http://www.ncbi.nlm.nih.gov/pubmed/22592172</ref>

#*Get some sprinting blocks. If you're really serious about sprinting, pick up a set of the blocks you've seen Olympic sprinters use to take off from. They help your propel yourself off the starting line.<ref name="rf15381">http://speedendurance.com/2008/12/29/track-and-field-starting-blocks-evolution/</ref> The nearest sporting goods store should have them.

#Run with others. Whether you're on a track team or just racing with your friends, running with others is almost guaranteed to make you run faster. A little friendly competition is likely to help you get motivated.<ref name="rf15368" />