Sprint Drills To Improve Your Running Speed

When preparing the exercise routines, two factors are analyzed: the first is the amount of muscles involved and the second is the time it takes to practice them. Therefore, sprint exercises are an alternative that can promote a high degree of intensity and comprehensive toning, using short periods of activity.

If you ask yourself what exactly a sprint is , the answer is brief and concise: a run at the maximum speed that each individual is capable of sustaining. Its importance is to improve endurance, mental health, the circulatory system and, above all, speed.

It’s time to learn how to prepare for the sprint , the variable exercises in terms of recommended difficulty, and the general benefits of consciously applying them to the routine. Don’t miss it!

How to prepare for sprint exercises

The best way to prepare before the sprint is with static and dynamic stretching phases, each lasting 5 minutes. A key aspect is that the beginning of the subsequent warm-up takes place in an interval of 4 to 5 minutes, because when this period is exceeded, the stretching decreases its effectiveness.

In addition, for those over 40, the recommendation is to have a general medical examination to see if the body is able to perform sprint exercises regularly.

Beginners Exercise

The first of the sprint exercises aims to prepare the body for sustained muscle tension, which gradually builds up. In this sense, its execution begins as follows:

• Warming Up : Those who already have some sporting experience can warm up with dynamic stretching, walking and even running. Recommended warm-up time is 5-7 minutes.
• Running with controlled intensity : 30 seconds of sprint are performed at an intensity of approximately 60%.
• Physical Recovery : Requires slowing down your running momentum and taking a 120-second walk. Breathing should be light with long intervals of inspiration and expiration.
• Second run with controlled intensity : requires 30 seconds of run and 70% intensity.
• Second physical recovery : 120-second walk.
• Third run with controlled intensity : 30 seconds of running with variable intensity between 80 and 85%.
• Third physical recovery : slow running for 60 seconds followed by walking for another 60 seconds.

• Repeat the third phase : the last step must be repeated until completing 20 minutes of exercises.

Medium difficulty exercise

If you feel that you can make it through the beginner sprint exercise without any major difficulties, you will have the necessary callsigns to advance to the next demanding step. In this case, the sequence repeats, but the modification is in the race and recovery times:

• Warm-up : 5 minutes of walking or running at a slow pace.
• Running with controlled intensity : sprint for a period of 40 or 45 seconds at an intensity of 80%.
• Physical recovery : 60 seconds of running and 60 seconds of brisk walking. A 120-second walk is also allowed.
• Repeat the series : you must repeat the sequence for 25 or 30 minutes.

high difficulty exercise

The most difficult exercise combines high intensity running, longer activity and shorter recovery time. This would be the step by step for its implementation:

• Warming up : 5 minutes of running.
• Running with controlled intensity : 45 or 50 seconds of sprint at 85% power.
• Physical recovery : rest through a 60-second walk.
• Repeat the practice : repeat the cycle for about 30 or 35 minutes.

What are the benefits of sprint 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 sprinters. Among its main advantages are the following:

• Increased speed : the improvement of the muscle groups used during running makes the movement mechanisms more precise, which increases the speed in the sprint .
• Sum of endurance : in the long run, the interspersed short burst and rest sequence allows for much faster recovery. This, in turn, is reflected in greater resistance in different sports in which there are short periods of 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. Thus, the validity of muscle mass extends into old age.
• Calorie Burning : According to studies related to the benefits of high-intensity running for short periods, it has been found that more calories are burned compared to moderate running.

How can we include sprint exercises in the routine?

We can include sprint drills at the beginning or end of sprint training so that they serve as a maximum performance modifier.

You can start with 60-meter sprints and variable rest periods, or with the 20-minute beginner exercise, to see if it’s feasible to increase the intensity of pre-existing conditioning.

As a final recommendation, remember to discard sprint exercises if you suffer from musculoskeletal injuries. On the other hand, having heart problems requires consulting a doctor before starting physical activity.

In conclusion, you shouldn’t start doing advanced exercises without first testing your body’s response to low intensities. Evolution requires patience and regularity.