A sprint is an explosive acceleration in the race that you have to know how to do and control to take advantage of its advantages without falling into injury. It requires specific training and may involve scratching a few important seconds in the race that are decisive for victory. If you are runner, discover how to improve the sprint below.
We must start from the idea that each runner has different physical characteristics. The sprint supposes a race of high intensity for which it is necessary to be prepared, training of progressive way to improve the technique, the power and the resistance. There is no point in sprinting in the middle of the race if we can not continue afterwards. To avoid this situation, plan your running training well and put special emphasis on doing a specific warm-up to prepare your whole body for maximum speed. Take care of your joints with the necessary turns and extensions, but also dedicate a few minutes to strength and power exercises: jumps, knees to the chest, stride with jump, ankles to the buttocks… These are essential movements if you want to include sprint intervals in the race.
The secrets to improve the sprint technique
The basis of the movement in the race is always the same because, in reality, it consists only in advancing placing one foot in front of the other, but if you want to work in depth the technique that allows you to do an optimal sprint, some details such as the position of the arms or the way of supporting the foot to produce a certain footprint, influence more than you can imagine if what it is about is to improve the brand in the race. Some of the keys to achieving faster and more powerful sprits are:
1. Work the core thoroughly
Although your legs are the ones that support the impact and move as fast as possible, the good tone of the torso musculature is basic to provide the balance, coordination and strength you need.
2. Your arms, good allies
Adopting a correct posture when running is essential. Use the arms to achieve more momentum. Your career balance is very important to achieve goals. When you go to do a sprint when you run , remember to bend your elbows and move your arms as if you carry walking sticks. Raise your fists and bring your elbow well back in a rhythmic movement as you advance.
3. Change the tread
If you want to improve the sprint technique, when you run at full power, remember that your toes can help you gain momentum in every stride. Normally if you are going to jog or light run, you will support the heel first to reduce the impact. When making a sprint, take advantage of the middle part of your foot. Support it before the heel and “push” with your fingers to get “shot” in the next step. Of course, mastering the ideal footstep for sprinting requires training. If you can control the position of your feet (and their perfect support) when running faster, you have a lot of work done.
4. Raise your knees when running
Another trick to improve the sprint lies in the way to perform the stride. Do not think that raising the knees until reaching the height of the hips is a “waste of time”. Unlike. To run faster, try to elevate them and also to maximize the movement of the heels back (trying to touch the buttocks). You will see how your sprint technique improves progressively.
5. Short steps and interval training
If you are willing to increase efficiency in the sprint, remember that it is about requiring your muscles to give their best and that must always be done in combination with periods of less intensity. Train the sprint in the race taking quick and short steps , that do not suppose muscular elongation. Stretch or moderate speed sections should always be interspersed with sprints. Do not forget that after a maximum effort, you should never stop at once. It reduces speed and intensity in a progressive way to favor an optimal recovery.