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Running Techniques and Training - Sprinting

By Edited Feb 22, 2014 0 0

When athletes are sprinting, they are running as fast as they can within a short distance. With sprinting, they don't have to pace themselves. The 100 meter dash is the most well known distance that is affiliated with sprinting.

A runner is required to be in a starting block in order to start. They are allowed to push themselves off. When they are in a stance, they are bending over using one or both of their hands. Their hands are on the ground and move from that setting when they start running. As the runners take off, they are running beside each other going toward the finish line.

With sprinting, there are distances of 100, 200 and 400 meters (the latter used in Olympic Games). If sprinting is done on an indoor track, then it is usually a 60-meter sprint. With the 60 and 100-meter sprints, the runners use the tracks straightaway. The 200 and 400 use the bends in the oval.

The sprint distances are contested at 100, 200 and 400 meters (at the Olympic Games and other important track events). Indoor track will often feature a 60 meter sprint. The 60 and 100 meter sprints are always run on the track's straightaway, but the 200 and 400 require the runners to go around the bends in the oval. A runner has a 4 foot wide lane in which to run.

Sprinters need to maintain core muscles, balance and posture while they are in training and beyond. The purpose is for them to use less energy and be able to run at a speed that is faster than what they normally run.

If they jog for an hour, it is not as effective as running in short, fast bursts. The jogs do not provide sprinters any justice. As sprinters train, they use less time getting fit than they would if they incorporated regular exercises.

In order for the training to be effective, sprinters must have proper running shoes, a stopwatch and a person that can time them for accuracy.

As with any training, you must do stretches to avoid being injured. The recommended time is no less than 10 seconds and no more than 30 seconds of stretching. You would stretch your legs and your torso area. After that, you would warm up with a one minute jog.

Continue to add more stretches, such as swinging your arms and legs and moving your torso around. When you start sprinting, do only a portion of it. For instance, if you are doing a 200 meter sprint, then only sprint the first half. For the second half, stride half of that and sprint the last half of the second half of the 200 meters.

Allow your body to get back to normal by resting at least five minutes in between sprints. Of course, this will hinge on how far you sprinted. You should be able to sprint again many times over using that same speed.

Keep your eye on sprinting and prevent tiring yourself out. You can do the above as many times as you can muster. If you tire out and cannot complete the sprint, then allow your body to rest. It is important to rest while you're sprinting because it requires the use of all your oxygen from your muscles.

When you do that, you will be able to increase your speed. If you sprint too soon before you rest, the oxygen will go back to your muscles. You can end up begin nauseated and lightheaded. In the interim, you can jog and run up a flight of stairs to get your body back to normal. To cool your body down, you can either walk or jog on the track.

Here are a few suggestions that you should implement that can help your sprinting be more effective:

  • Do not sit down immediately after you have stopped running.
  • Always stretch and warm up your body before and after you exercise to prevent injuries.
  • Eat at least two hours prior to sprinting and one hour before drink fluids that are non-alcoholic.
  • When you sprint for a mile or more, make sure to have your time recorded.
  • As you run, stay relaxed. That way you will have a better finish.
  • You should run up and down a flight of stairs, a hill or a set of bleachers in between sprints. This can help your leg muscles to get firm and be able to endure.



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