Tips for Faster Sprinting
People often talk about sprinting as an important type of running. However, not many people have a deep understanding of the benefits as well as ways to get faster. Today, we will discuss some tips to improve a runner’s performance with sprinting.
what is sprinting ?
Being one of the most powerful physique shaping exercises, sprinting is the act of running a short distance at top speed. It is used in a lot of sports that require running, such as a way to reach a goal or target, or catching an opponent quickly. In athletics such as track and field, the sprint, one of the oldest running competitions, is a race that is run at short distances.
Top benefits of sprinting
Sprinting can enhance the protein synthesis pathways. With enough nutrition and recovery that will support to muscle building, help your body to become leaner as well as run longer, faster, or more efficiently.
Sprinting is one of the most efficient exercises which can create remarkable fat loss, or in other words, you can burn fat faster but still build muscle without losing water weight like long and steady running or jogging.
Another benefit of sprinting is gaining the ability to increase endurance. Sprinting is considered as one of the most efficient ways to build a runner’s endurance. With maximum speeds, sprinting not only improves your endurance capacity, but also amplifies your oxygen intake. Because sprinting helps your body to burn fat for fuel, as mentioned above, muscle glycogen is reserved for lasting work capacity.
Improve heart health
Sprinting provides runners with cardiovascular benefits. For people with high blood pressure, it can help to decrease blood pressure. The fast-twitch muscles being built by sprinting can also improve your heart function. Running with all of the effort from your muscles requires your heart to pump harder, this will strengthen your heart and provide better circulation. In short, sprinting is the exercise that helps you decrease the chance of developing heart disease.
Build mental toughness
Sprints are not an easy workout for many people. However, if runner can overcome challenging and uncomfortable moments to break previous records, you will build more confidence both physically and mentally
Like other forms of exercise, sprinting also produces endorphins which act as natural painkillers as well as provide a good sensation. Furthermore, endorphins stimulate confidence, especially after having successful sprint workout.
If you don’t have enough time for long run or jog, sprinting is a great option for maintaining your workout with effectiveness in a shorter amount of time.
These are a few of the health benefits that people can get from sprinting. Becoming more aware of its importance, some may be more inclined to practice this type of running. However, some people may wonder about ways to become faster with more effective performance when sprinting. Below are a few tips that may help.
Tips for Faster Sprinting
Warm up: like other forms of running, the more difficult you run, the more important it is to warm up your muscles. Walking or an easy run for 5-10 minutes is the popular way to warm up, besides, you should combine this with other dynamic exercises such as butt kickers, high knees, or skipping to prepare your body for running fast.
Keep your shoulders, jaw, and neck relaxed when you sprint. Do not shrug your shoulders and bob or twist your head because this will lock your hips, breaking proper form.
Land efficiently: Land on your forefoot and pay attention to the force pushed off from your toes in order to propel yourself forward, while remembering to keep your feet flexed up toward your shin.
Adjust your arms: Keep your arms bent at about 65 to 90 degrees, swinging them in the opposite direction to your legs to create the momentum. In sprinting, your arms move with a wider range of motion than in jogging, with your hands, go up as high as your chin, then backward toward the butt. Remember not to swing your arms across your body.
Shorten your stride: Long strides will waste your energy. Focus on speed rather than distance when you sprint. You will run faster and more efficiently by shortening the stride.
Breathe: Correct Breathing plays an important role in improving your performance. Relaxing and syncing breath to the rhythm of your feet will also help you decrease the wasted energy created by muscle tension.
Do Rolling Starts: This drill helps your body clearly feel difference between walking, jogging, running, and sprinting. At first, you just walk, then slowly increase your speed (every 10 seconds or so) until you reach a sprinting speed.
Cool down: This is very important, especially for running. In order to prevent injuries, as well as reduce the chances of being in pain later, after every sprinting workout, you should spend a few minutes doing some light exercises such as jogging, or the last 5-10 minutes to stretch your muscles.
Design a suitable workout routine for yourself: There is no general routine that is perfect for everybody, because everyone has their own needs and schedules. However, you should consider a routine which includes at least three days working on speed and two days for weightlifting. Remember to change between the forms of workout throughout days in the week reasonably.
Eating: It is important to follow dietary guidelines which conform to your body as well as your level of performance.
- Carbohydrates: Cereal, pasta, bread, and potatoes are all good to provide Carbohydrates.
- Protein is necessary for building muscle. Turkey and cottage cheese are a couple foods to note.
- Keep in mind to stay away from fast food. make sure to eat a healthy breakfast, especially on days that you’re working out.
Stay hydrated: You will lose lots of fluids through sweat, therefore you need to drink lots of water to keep hydrated especially when training in the sun.
I hope with these information you will feel useful for your workout. Good luck!