Sprint Exercises To Improve Your Running Speed
In assembling the exercise routines there are two factors that are analyzed: it is the number of muscles involved and the time it takes to practice them. To this end, sprint exercises stand as an indisputable alternative that can promote a high degree of intensity and comprehensive toning, using short periods of activity.
If you wonder what the sprint is exactly , the answer is brief and concise, since it is a race at the maximum speed that each individual is capable of sustaining. Likewise, its importance lies in the improvement of endurance, mental health, the circulatory system and, above all, speed.
It is time to learn how to prepare for the sprint , the variable exercises in terms of recommended difficulty and the general benefits of its conscientious application in the routine. Do not miss it!
How to prepare before the sprint
The best way to prepare before sprinting is with static and dynamic stretching phases, each lasting 5 minutes. A key aspect is that the start of the subsequent warm-up occurs in a range of 4 or 5 minutes, since when this period is exceeded, the stretching reduces its effectiveness.
In addition to this, and for cases in which they are over 40 years of age, the recommendation is to have a general medical analysis to know if the body is able to regularly enter sprint exercises .
Exercise for beginners
The first of the sprint exercises has the purpose of preparing the body for the sustained tension of the muscles that will gradually increase. In that sense, it begins its execution as follows:
- Warm-up: dynamic stretching, walking and even jogging are acceptable for those with some sporting experience. The recommended warm-up time is between 5 and 7 minutes.
- Running with controlled intensity: 30 seconds of sprint are performed at an intensity of approximately 60%.
- Physical replenishment: requires slowing down your running momentum and taking a 120-second walk. Breathing should be smooth with long inhalation and exhalation ranges.
- Second run with controlled intensity: requires 30 seconds of running and 70% intensity.
- Second physical replacement: walk of 120 seconds.
- Third run with controlled intensity: it takes 30 seconds of running at a variable intensity between 80 and 85%.
- Third physical reset: slow jog for 60 seconds followed by a walk for 60 more seconds.
- Repeat the third phase: the last section must be repeated until about 20 minutes are completed.
Medium difficulty exercise
Feeling that the sprint exercise for beginners is overcome without greater complexity, we will have the necessary indicative to move to the next step of demand. In this case, the sequence is repeated, but the modification is in the race times and in the recovery. Use the following routine:
- Warm up: 5 minutes of walking or jogging at a slow pace.
- Running with controlled intensity: s print for a period of 40 or 45 seconds at an intensity of 80%.
- Physical replenishment: 60 seconds of jogging and 60 seconds of brisk walking. 120 second walk is also allowed.
- Repeat the series: the repetition of the sequence should be applied for 25 or 30 minutes.
High difficulty exercise
The exercise of greater difficulty combines high explosiveness in the race, longer activity time and reduced recovery. Its execution should take this step by step:
- Warm-up: 5 minutes of jogging required.
- Intensity controlled running: 45-50 second sprint at 85% power.
- Physical replenishment: rest with the use of a walk for 60 seconds.
- Repeat the practice: repeat the cycle for about 30 or 35 minutes.
What are the benefits of sprinting exercises for the body?
When it comes to benefits for the body, sprint exercises have an interesting list that can help improve the lifestyle and performance of all regular practitioners. Thus, among its main benefits are the following:
- Increased speed: perfecting the muscle groups used during the sprint makes the movement mechanisms more precise, which increases the speed in the sprint .
- Sum of resistance: the sequence of short explosiveness and interspersed breaks, in the long run allows recovery to be much faster. This, in turn, is reflected in greater endurance in different sports in which there are short periods for physical replacement.
- Extended muscle mass: according to the American Council on Exercise , sprint exercises promote the conservation of type 2 fiber, which is lost over the years. In this way, the validity of muscle mass extends into old age.
- Burning calories: According to studies related to the benefits of high intensity running in short periods, it was concluded that more calories are burned compared to running for moderate periods of time.
How can sprint exercises be included in the routine?
Exercises sprint may be included at the beginning or in the final phase of the routine, so that it serves as an element modifier maximum performance.
You can start with 60-meter runs and variable rest periods or with the 20-minute exercise for beginners, so that you measure whether it is feasible to increase the intensity of the pre-existing conditioning.
As final recommendations, remember to rule out sprinting exercises if you suffer from musculoskeletal injuries. On the other hand, having heart problems makes seeing a doctor before starting an obligation.
To conclude, you should not jump into advanced exercises without first testing your body’s response to low intensities. Increasing requires patience and regularity.
