How to Do Sprint Training
Whether you're a sprinter or a long-distance runner, sprint training can help you improve your pace and running economy. Although it can be physically demanding, sprint training makes a great addition to anyone's workout routine. And because it doesn't take a long time to do, it's also perfect for time-crunched runners looking for a quick way to give their racing an edge.
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Instructions
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Warm up with light jogging and dynamic stretches. Arm swings, torso rotations and controlled kicks loosen up your muscles and prepare them for the training session.
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Run on the balls of your feet. Running with a heel-to-toe foot strike slows you down and can even lead to acute leg injuries.
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Work on building your maximum speed. The easiest way to do this is by running casually for 20 to 30 yards and then gradually building speed for another 20 to 30 yards until you hit your top speed.
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Improve your explosive power by working on your start. You don't need to get into a full sprinter's crouch to do this. Just accelerate from a standing position and run full-out for the first 20 yards or so.
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View your sprint training as a break from your normal running routine and a way to stay motivated. If you're training for a sprinting event, then have specific drills planned ahead of time.
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Take plenty of breaks during the training session. Instead of running back-to-back sprints, take time to cool down after each one so your muscles don't get fatigued.
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Do a couple of sprints running backwards. It's a bit awkward, but it'll round out the workout for your legs.
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Tips & Warnings
Do your sprint training barefoot on grass or sand. These are great surfaces for sprinting, because they encourage the development of foot strength and an efficient running gait.
