Sprinting, Sprinters and Speed Training

sprintersWhile Running is a great activity to aid in fat loss, it has one drawback, it only speeds your up your metabolism while running and for a short period afterwards. If you would like your metabolism to fly at the speed of light 24 hours a day, I have a secret for you. It's called sprinting. Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running and jogging can bring amazing results, especially when combined with a clean and healthy diet!

Benefits to sprinting
Sprinting is an amazing exercise period. It is a great tool to help in fat loss, kill stress as well as increasing your metabolic rate for days. On top of all this, sprinting is a great exercise for your hamstrings and can help sculpt and tone those muscles you would kill to have.

How far should I sprint?
I recommend doing 50m-100m sprints to start out. I recommend finding a 400m track and sprint for 50-100m, then walk at a brisk pace double what you just ran. I suggest doing upwards of 10 sprints per session. Beginners should probably cut that in half and work their way up to doing progressively more sprints.

How many days a week should I be sprinting?
I suggest spreading your sprinting out evenly and doing it two times a week. I typically do mine on Mondays and Thursdays. It is imperative you leave enough time for recovery between each day as your muscles will need time to grow and heal. Not only will spreading it out help you recover faster it will also keep your metabolism peaked more evenly and prolong the effect.

Sprinting Mechanics
No two athletes run exactly the same; however sprinting mechanics should remain the same for all athletes. This article examines how to identify and troubleshoot flaws in mechanics and offers correct technique suggestions for the six major areas of sprinting mechanics.

Arm Action
sprintsIf the athlete runs with tense arms, have them practice loose, swinging movements from a standing position. Remember to have them swing from the shoulder and keep the arms relaxed and at approximately 90° of flexion at all times. Although the arms work in opposite direction to the legs, they must be coordinated with the action of the legs for maximum sprinting efficiency.

Body Lean
The athlete’s body should have a slight forward lean (no more than 4-6°). It is important to note that the angle of lean comes from the ground and not from the waist. The lean is caused by displacing the athlete’s center of gravity in the direction they are running and leaning and bending from the waist will interfere with the correct mechanics of sprinting.

Foot Contact
DO NOT RUN UP ON YOUR TOES!!! The toes offer no power or stability to the runner and if they run on their toes, they will not be able to run fast. Instead, have them stay on the balls of their feet and push against the ground, but don’t reach and pull toward the ground; this strategy will result in injuries and poor sprinting mechanics and slow times.

Overstriding
This is the worst and most often misunderstood element of sprinting. Don’t have them reach and overstride to increase stride length, but rather have them push against the ground and let the foot land underneath the center of gravity. Any placement of the foot in front of the center of gravity will cause "braking forces" that will result in the body slowing down.

Understriding
Try to prevent being too quick because too much turnover will cause the athlete to run fast in one place and not much ground will be covered. Remember that quality sprint speed is a combination of stride length and stride frequency and one does not replace the other.

Tension
Don’t try to power through a race or sprint effort. To run fast, stay relaxed, running tight will result in slower times.

 

 

 

 

 

 



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