Sprint: Increase Running Speed
When planning a workout, two essential factors must be taken into consideration: the number of muscles involved and the time. Sprint exercises are an excellent alternative for achieving optimal intensity and full toning in short intervals of activity.
If you’re wondering what sprinting is, the answer is simple: running at the highest speed sustainable by an individual. It also helps improve stamina, mental well-being, circulation, and most importantly, speed.
It is possible to prepare for the sprint with exercises of varying difficulty to complement the usual training. Don’t miss them!
How to prepare for the sprint
Sprint preparation includes static and dynamic stretching sessions lasting 5 minutes each. The preparatory warm-up should be done 4 – 5 minutes before the sprint; if this time is exceeded, the heating loses its effectiveness.
In addition to this, people over the age of 40 are advised to undergo a general medical examination to evaluate the possibility of sustaining the sprint exercises without problems.
Training for beginners
The first sprint exercise aims to prepare the body for muscle tension that will gradually increase. Follow these steps:
- Warm-up : Dynamic stretching, walking and even light running are suitable for those with moderate athletic experience. The recommended heating time is 5 to 7 minutes.
- Run at controlled intensity : 30 seconds of sprint should be performed with an intensity of approximately 60%.
- Rest : in this phase you have to slow down your run and switch to a 120-second walk. Breathing should be regular with long inhalation and exhalation intervals.
- Second controlled intensity run : 30 seconds of running at 70% intensity.
- Second rest phase : 120 second walk.
- Third Intensity Run : 30 seconds of running at an intensity ranging from 80 to 85%.
- Third rest phase : 60 second light run followed by walking for another 60 seconds.
- Repeat the third run and rest phase, to be completed in about 20 minutes.
Medium difficulty training
When the previous steps are carried out without difficulty, you can move on to the next step. In this case, the sequence is repeated with different running and recovery times. Follow these steps:
- Warm-up : 5 minutes of walking or running at a light pace.
- Intensity controlled run : 40 – 45 second sprint at 80% intensity.
- Rest : 60 seconds of light running and 60 seconds of brisk walking. Alternatively, you can perform 120 seconds of light running.
- Repeat the series for 25 – 30 minutes.
High intensity exercise
The explosiveness of the run, the longer running time and the reduced recovery are the characteristics of this last exercise. To run it, follow these steps:
- Warm-up : 5 minutes of light running.
- Intensity controlled run : 45 or 50 seconds of sprinting at 85% power.
- Rest : 60-second walk.
- Repeat the sequence for 30 – 35 minutes.
The benefits of sprint exercises for the body
In terms of benefits for the body, sprint exercises have a number of benefits that help improve lifestyle and performance in those who practice them regularly. In this sense, among them we have:
- Speed increase : the optimization of the muscle groups used during the short run makes the movements more precise, increasing the speed in the sprint.
- Sum of resistances : the sequence of explosiveness in short times and interspersed rests, allows in the long term, a greater speed of recovery. At the same time, this is reflected in greater endurance in all those sports that require short periods of physical recovery periods.
- Muscle Mass Extension : According to the American Council on Exercise , sprint exercises promote the preservation of type 2 fiber, which tends to get lost over the years. In this sense, the vigor of muscle mass can last until old age.
- Calorie consumption : According to some studies relating to the benefits of high intensity running in short sessions, more calories are burned than running over longer times.
How to include sprint exercises in the training plan?
Sprint exercises can be inserted at the beginning or at the end of the workout, in order to maximize performance.
You can start with 60-meter runs and varying rest periods, or with the 20-minute exercise for beginners, in order to evaluate the increase in intensity.
Finally, we recommend that you exclude sprint exercises in the case of musculoskeletal injuries. Also, in the case of heart disease, it is essential to consult your doctor before undertaking this activity.
To conclude, never perform advanced exercises without first testing the body’s response to low intensities. The increase in intensity requires patience and persistence.
