How to Sprint

Short-distance running is a fun, time-efficient way to exercise regularly while building muscle mass in your legs.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Watches

1. Warm up with a short walk and a brief run or jog, followed by light stretching of the major muscle groups.

2. Find a flat stretch of ground at least 100 meters long, preferably longer.

3. Mark a spot in the distance, either mentally or visually, and begin running as fast as you can toward that spot.

4. Raise your knees as high as you can with each step (think of your legs as two pistons pumping vigorously).

5. Pump your arms hard, but keep them loose; swing them at your sides, not across your body.

6. Cup your hands, but don't make fists.

7. Breathe naturally and deeply into your abdomen as you sprint, and keep your torso erect.

8. Slow down after you've passed your goal post, then stop.

9. Rest, then sprint back to where you started or even further.

10. Repeat for several more sets.

Tips & Warnings

• Start off slower than your top speed and gradually pick up speed with each new acceleration.
• Stop if you feel any discomfort or pain.
• Make sure the surface you're running on is flat and even.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

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[dadav]

on 9/5/2007 Count your strides. Count your right foot strikes, then try increasing them (shorter choppier strides), try decreasing them (longer strides). Find what makes you faster. Don't just do it once and assume it doesn't work. Practice it for at least a week.

on 9/21/2006 Keep your arms at 90 degrees, keep them in at your sides and in motion. This increases speed and helps you relax. If you hold them out away from your side it slows you down, you don't get relaxed and your body moves.

on 8/8/2006 Straight back, very long strides, fast leg movements, deep breaths. Supposedly, your legs will stride half as much as your arms move from front to back. So; fast arm movement.

Also, straight hands, lean forward slightly, and depending on your fitness, this should be a very fast method.

on 8/8/2006 First, when you start you must have the drive. Keep your head down and drive your arms as fast as you can. Use your legs to build momentum at the start of the race, until about 10 meters, then lift your head up. This is called the transition. You gradually lift your whole upper body up, and pump your arms and legs once you have lifted your body. You should be at around 60 m, this is called the fly stage - were you can't really do anything else but quickly touch up on your technique and try to drive even harder. Do not look over your shoulder, or anywhere else apart from the finish line. If you do, I guarantee you will start running slightly off course, this will waste more time and if you run out of your lane you will be disqualified.

on 8/8/2006 The fastest bird in the world is the ostrich. His secret is that he keeps his legs in the same position. When you run, keep your legs at the same angle and run on the balls of your foot. Trust me, it'll help.