Remember that balance, body position and torso muscles are the most important things for a good sprinter. Your goal should be to run faster and faster while spending less energy. Short, fast runs are more useful than jogging for an hour or more. There are so many people who try to keep fit by jogging for a long time and reluctantly find that after six months their appearance and results have not improved at all! Plus, fast runs save you valuable time that you would have wasted doing traditional training exercises instead.
Steps
Step 1. Stretch properly to avoid injury (10-30 seconds of stretching for the legs and torso)
Step 2. Warm up by doing some jogging - two laps of the track will be enough
Step 3. Do some dynamic stretching (Legs and Arms together, rotate the torso, etc.)
..)
Step 4. Do some sprints (in the first 100m, then decrease the following 50, and then do a final sprint the last 50 of the 200m
.. for the 100 m, however, try to do a single long sprint).
Step 5. Rest 2-5 minutes between races (depending on their length) so that your body can recover
That way, you'll be able to sprint again, over and over again in the same day.
Step 6. Repeat steps 2-3 as many times as you like
You will need to focus on sprinting WITHOUT getting tired. If you are unable to sprint at full speed after a two-minute break, it is best to jog to relieve stamina.
Step 7. Cool down by running slowly or walking around the track
Step 8. Remember that when you sprint you use all the oxygen that is in your muscles
You need to try to rest between sprints to maximize your speed. Sprinting too fast before resting and bringing oxygen back to your muscles can cause you to feel nauseous or faint.
Advice
- Look for stairs, climbs or bleachers to go up and down - this will improve your stamina and strengthen your leg muscles.
- Remember to stay relaxed while running.
- Use your arms - moving them back and forth can increase your speed, helping you overcome the force of inertia.
- Eat 2 hours before running and drink 1 hour before.
- About every month, run a 1.5km run and log your time.
- Sprinting generally improves heart function and aerobic capacity, so it will also improve your performance on longer runs.
- If you have nothing to time yourself, count the steps you take, and after a certain number of steps, change - if you were running walk and if you were walking run.
