Training for Sprinters for a Speedy Run

One of the popular and cheapest sports is running because just about anybody can do it. There are, however, people who are born sprinters because they have the capacity to run very fast. If they combine that skill with a healthy nutrition and proper training, their running speed will increase over time. Training for sprinters happens every year and it is done on and off the track.

In order for sprinters to run faster, they must first do some stretching. This will make them avoid injury during training and will strengthen their muscles and be resistant to both exhaustion and pain. All of these will help them gain maximum speed.

In order to sprint fast, one must have good running ability and form. During practice, one should consistently run with the right form so that come race time, this shall become automatic. The shoulders must be relaxed while the torso and head are a bit tilted forward. The hips must be aligned with the torso for a balanced body. The arms must be tucked close to the body at a 90-degree angle and these must be moved straight, quick motions. The arms should not cross the body as this shall ruin the balance and slow down the run. For the body to move forward, the right arm movement must be practiced.


For a runner to enhance sprint time and to propel himself quickly on the track, he must have a quick start. He should practice his fast twitch muscles so as to enhance his reaction time. For the latter to be shortened, he must perform start drills under the guidance of his coach. As he trains his body to pay attention to the signal, his reaction time will be improved.

Training for sprinters should include constant strengthening and weight lifting exercises so that their muscles will be developed and their overall strength will be enhanced. As a rule, sprinters must never lift weights during their teenage years. Endurance workouts and strength training will increase their lung capacity and muscle mass. They should also consume a healthy and proper diet so that their bodies become stronger and their sprinting will be improved.

Sprinters should also perform polymetric exercises as they enhance stamina in the muscles when training them to function at full intensity for longer durations. To avoid hurting their joints, they must perform the said exercises on a proper surface. Such workouts include leaping lunges which involve lunging forward on a leg and then jumping and switching legs for the other leg to move forward when the sprinter comes down. Knee tuck jumps are also included where the sprinter jumps up and lifts his knees very high. For starters, these workouts can be done in sets of ten. The sprinter can do more as he builds up stamina till he cannot anymore control his breathing and he starts to pant heavily.

Training for sprinters also stresses the importance of hydration. Sprinters should always drink plenty of water because their bodies and muscles tend to become dehydrated due to the powerful training techniques and bursts of speed. When they are hydrated, this will make them gain endurance and stamina.

Ways in Maximizing Track and Field Workouts

 Track and field workouts comprise a big chunk of the training of a runner. Athletes like runners utilize specificity, a strategy which states that to improve at something, one has to continuously practice it. If a runner wishes to run a lot faster, he has to practice running speedily. He should do running speed exercises while on the track so that he can perform fast running and have a method to measure his progress easily. It is not enough for him to go to the track and exercise because he has to be prepared with a workout plan before doing anything else.

In order for a runner to maximize his workouts on the track, he has to have a plan. Before he performs any exercise, he first needs to know the kind of exercise he wishes to finish prior to going to the track. If he just goes to the track without a plan, he will not feel motivated or he will feel tired.  Either way, he may easily change his mind about his exercise regimen.


It is important for a runner to be hydrated when he begins his workout. He must drink a lot of water within the day. He has to consume three hundred to five hundred of calories an hour and a half prior to running.

Before and after exercising, a runner must stretch so as to build his strength and stay away from injuries. Stretching shall make him avoid muscle pains and pulls. Prior to working out, he must lightly run some laps around the track as a warm-up and then do some stretching prior to performing the main part of the exercise. This shall prepare his body for intense training. Afterwards, he must lightly and moderately run a couple of laps to cool down before he starts stretching once more so as to stay away from the accumulation of lactic-acid in the muscles. He must also remember to clear his head for a few minutes for him to be able to focus on his exercise regimen.

The runner must then perform his track and field workouts. The actual exercise must be brief and rigorous. If he runs a speed work above three miles, this may prove counterproductive to his objective of building rapidity.

A runner should also concentrate on interval training. This involves running smaller distances speedily that have breaks in between. He must maintain interval training so as to sustain his speed and strength.

Runners must not over train by avoiding hard speed exercises. If they experience loss of appetite, disinterest in exercising, rapid heartbeat in the morning, or constant muscle soreness, this means they are overtrained. They must cease their track and field workouts for about a week. Once they go back to training, they should gradually increase their frequency.

Runners should wear comfy and supportive running shoes so as to avoid injuries. These can be bought at specialty stores for runners and athletes. The shoes should fit the frame, feet, and stride of the user.

Amateurs’ Sprinting Workouts

Sprinting workouts are very effective methods of burning fat and calories and at the same time working out the entire body and toning the leg muscles. These workouts can also be safe for amateurs and beginners even if they can be pretty intensive as long as they gradually work it up. The program should start with brisk walking followed by jogging and then eventually to running and sprinting.

Amateurs are advised to start with a progressive program that has both walking and jogging so that their bodies will easily get into such an activity. The program should be seven weeks long and must start with a half-a-minute period of walking and finish with a five kilometer jog. While the program advances, the amateurs should exchange walking intervals with that of running intervals. If for instance the workout lasts for half an hour, at the mid-point of such a workout, they must walk for half a minute and run for another half a minute. Once they have finished the program, they must do it again by exchanging walking intervals with that of jogging and running intervals with that of sprinting.

Sprinting workouts place more stress on the knees and bring a bigger risk of injuries compared to moderate cardiovascular exercises. Beginners must be careful and consider their safety when sprinting. If they feel pain, they should halt and lessen the intensity of their sprint if they feel any discomfort. In order to stay away from injury, they must stretch, warm up, cool down, drink lots of water, and move at a comfortable pace.


Beginners should go slowly when in a program even if they are tempted to push their bodies to exercise vigorously. Progression is always the safest. They should also save additional energy bursts for future workouts. The principle behind sprinting is to slowly enhance one’s fitness level over time. They should interchange sprinting bursts with walks or jogs. This is called interval training and it enhances aerobic capability and at the same time burns more calories compared to traditional exercises.

Experts advise beginners in sprinting to do a whole workout regimen which has aerobics, stretching, and strength training. Although resistance and strength may not seem vital to sprinters, they are successful in body toning and muscle mass building and these permit sprinting periods very effectively. Professionals also advise that amateurs must perform no less than a couple of strength workouts every week and two hours and thirty minutes of light cardiovascular exercises along with sprinting. They must perform a total of one hour of sprinting every week.

For amateurs to be good in sprinting workouts, they should exercise with experienced runners and sprinters so that they will get sound advice on progression and pacing. These people can give tips on decreasing muscle cramps and making judgments regarding pursuing and ending an exercise. Sprinters should also be hydrated prior to working out and must always have water with them during their programs. They should also stretch regularly and allow their bodies to dictate the time and speed of their workouts.

Advantages of Doing Sprinting Drills

Research has confirmed that sprinting drills included in a workout routine have positive effects. Sprinting is a brief full-speed run that lasts for a minute or less and it is said to offer many health benefits when compared to slow and prolonged aerobic workouts. It is said to increase the aerobic and anaerobic capacities of a person.

One of the advantages of sprinting is an increased cardio capacity because it pushes one’s anaerobic threshold. It provides a more difficult workout as compared to a steady and slow cardiovascular exercise. When a distance runner includes sprinting in his workout, he can increase his speed. Athletes can also enhance their quickness when playing sports such as soccer and baseball.


Another advantage of sprinting is weight loss and enhanced strength. It lessens body fat and toughens a person more as compared to the usual aerobic exercise. This is because sprinting utilizes the muscles’ optimum degree. When one sprints for ten seconds or less, he activates the fibers of his fast-twitch muscles. Such fibers actually become bigger when they are activated thus giving a person a very muscular appearance like those of sprinters in track-and-field. Sprinting also naturally enhances human growth hormone (HGH) that is vital for both sexes. When HGH is increased, it builds muscle mass, promotes weight loss, and improves the immune system.

When sprinting drills are included in one’s workout routine, he achieves good cardiovascular health. This is because the heart is strengthened when there is an immediate surge of intense running prior to periods of recovery.  The latter does not stress the heart the way slow and lengthy cardiovascular workouts do. In addition, sprinting takes up only a brief period and is very enjoyable as compared to the usual cardiovascular workout. According to research, speed and endurance are both increased when sprints are included in a workout regimen. A study was done wherein recreational exercisers included in their usual exercise regimen sprinting while riding a stationary bike. When these cyclists performed 6 sessions of half-a-minute flat-out sprints which were broken up into recovery periods for a half-a-month workout period, their endurance time doubled. This signified that the strength of their lungs and hearts increased.

In order to sprint properly and achieve its health benefits, one must do sprinting of fifty to one hundred yards. This should be broken up by 1 to 2-minute rest periods of walking and not jogging. This should be repeated five to ten times. The amount of sprint distance one should achieve should be from four hundred to eight hundred yards. If he reaches a time where he cannot sprint flat-out, he must end his exercise regimen.

Sprinting drills may be performed twice or thrice weekly but this depends on one’s exercise regimen on other days. If he is older or is just beginning to exercise again, he should begin slowly and then achieve gradually a full sprint exercise for weeks or months. He must also get the approval of his physician prior to starting a new workout routine.

The Various Benefits of Speed Workouts

Performing speed workouts is vital in enhancing one’s running performance. Experts say that regimens which involve both short and long distance routines can be advantageous for speed running.  Those who wish to achieve weight loss and good fitness levels should perform speed training along with their other usual exercises.

Speed exercises increase muscle power via both speed in beginning and halting function. Every workout becomes less difficult with a fiery force per repetition thus making speed training effective for agile athletes, runners, and power lifters. The exercises enhance speed and agility in every movement and technique. Over time, the fast twitch muscles and their strength increase. There are exercises that add speed enhancers or weighted resistance so that the fast twitch muscles will be forced into overdrive and way past the regular exertion point which usual exercises cause.

When an athlete performs speed training, his ability to do more exercises increases. Workouts such as agility drills, hopping motions, jumping, skipping, and sprinting will make his muscles more powerful.

One of the benefits of speed workouts is burning of calories. The amount of calories in a workout relies on certain factors such as the speed of the athlete. In a one-hour workout session, a person who weighs 160 pounds will burn 580 calories if he jogs at five miles per hour. In order for him to burn almost 1,000 calories, he should jog at eight miles per hour in the exact quantity of time. If he is not able to maintain this pace for the whole exercise, he can do speed training with very fast 1 to 5 minute bouts of running to increase the amount of calories to be burned.

During an exercise, the quantity of oxygen a person produces is referred to as VO2 max. This determines his ability to maintain prolonged exercises at a rigorous pace. To optimally enhance VO2 max, he can do speed training via tempo runs. All he has to do is identify a speed ten seconds faster than his usual five-kilometer pace. In a half-hour exercise, he can slowly go to the identified pace, stay at it for 5 to 10 minutes, and go back down. Trained athletes can actually hold such a pace longer.


According to a study published last 2007, when a person includes speed exercises in his running workouts, this heightens the ability of his body to oxidize fat. It was identified that seven training sessions of high intensity intervals done more than two weeks amplified the ability of fairly active females to burn fat.

Athletes such as runners who wish to take away seconds to minutes off from their own records must add speed workouts to their training routines. According to a study published back in 2006, runners in training who performed close to or at their highest VO2 max levels improved overall times in running one thousand five hundred to five thousand meters.  When they performed a couple of speed training exercises every week, they saw positive results in just a month.

Speed Training Drills for All Types of Sports

Speed is one of the most important parts of being an athlete. One’s agility can define and distinguish a good from a bad player. Aside from one’s ‘natural’ skills, proper training including regular and appropriate speed training drills must be done to ensure an athlete is physically fit for his or her next match.


Regardless if you are preparing for a competition, or whether you just wanted to maintain a healthy lifestyle and exercise regularly, while maintaining or increasing your speed, performing the right routines play a significant role. Boxing, martial arts, tennis, badminton, soccer, hockey and basketball are just some examples of sports where agility plays a very crucial role. It can make or break the game, while being able to reach the finals, and even winning it greatly depends on how fast an athlete is.

Considering the fact that there are different speed training drills for one to utilize, listed below are some of the most effective routines that you can follow. You are not just limited to just following the drills which will be discussed to you, but these exercises can be a great start, especially for beginners:

v Forward Bounding – in this drill, the player aims to stride on both sides of legs. This exercise strengthens the muscles at the back of the leg, allowing one to be able to stretch his or her feet further. If this routine is done on a regular basis, an athlete may be able to easily stride from one side to another without having difficulties. Of all the speed training drills available, this is the simplest, easiest to follow.

v Quick Feet to High Knee Drill – the drill usually starts off with short strides, picking up your pace as long as possible. Afterwards, the player has to take smaller and faster steps. Remember, as you do this, you must bounce and land on the balls of your feet. As you go along, start incorporating high knee exercises. The important thing about this drill is that you start slow, and gradually increase the number of exercises and power exerted. The purpose of this drill is for your body to get used to moving at longer periods of time, improving your cardio while increasing your leg’s muscle strength.

v Acceleration Drill – in this routine, you will need a medicine ball. Speed training drills like these will help you test your agility and strength as you throw your ball; you have to run at least 30 yards towards the ball. Throw the ball as far as you can and make sure that you run farther than the ball. Repeat this process until you are satisfied with the distance you ran.

v Interval Sprints – No other training drill will help you become faster than practicing sprinting. Runners are fully aware that practice and concentration makes perfect. If you concentrate on reaching the finish line, you’ll eventually find yourself sprinting faster than before. The same thing with this routine – as you perform the drill, make sure that you increase your goal and make sure that you try and reach it on your next speed training.

Aside from all these 4 speed training drills, there are many other exercises you can go for. As mentioned earlier, these are the simplest, most-used and still considered to be the most effective amongst other exercises.


Discussing the Benefits of Speed Training Workouts

Majority of sports many people participate in require speed. This is an important aspect to become competitive in the area, and to also have bigger chances of winning. If an athlete is slow, chances are, he or she may be ran over by another player, left behind or will not be able to perform as good as other players. For someone who doesn’t have the speed, the possibilities of winning the race, or being a great player in the sport is far from possible. Even though you’re not a sprinter or a runner, you have to work on your speed, with speed training workouts.


 There are numerous speed training workouts that have gained popularity over the years. Some of these drills were meant for a specific sport, while some others can be generally used. Don’t concentrate on finding out which ones aren’t ideal, which ones are simple and not. As you go along and as you conduct these training workouts, you’ll easily find out which ones perfectly work for your needs, which ones are working and which drills are of no help to you. You may perform some training exercises that do not even help you gain speed – and that’s perfectly fine. This is a learning process, and you’ll be able to get there and learn which drills are perfect for the kind of sport you are engaged in.

 Speed training workouts, can obviously help an individual gain speed. One may not be able to excel without agility and these drills can help you out. Other than that, you can also expect your cardiovascular system to become stronger. These exercises are perfect for strengthening your heart, allowing you to perform more exercises and increasing your endurance levels as you go along.

 As an athlete, your cardiovascular system plays an important role, as it determines how fast or slow you can pick up, and how long you can stay in the game. Increasing your heart rate doesn’t necessarily mean you have to undergo strenuous activities, but there are a lot of drills that you can always go for that trains your speed and improves your cardiovascular system that are easy to follow. A 15-minute jog can help you improve your cardio while it also helps you improve your agility and strength.

 For beginners, it is best that you locate a personal trainer or speed training workouts that usually come in DVD’s or books. They’re not difficult to find. It is essential though that you are familiar with different stretching routines, warm-up and cool-down exercises that avoid muscle and body pains. You have to prepare your body before every routine, as there is a tendency for your muscle to feel sore after the routine. To prevent extreme body pain, proper stretching techniques must be learnt, along with breathing exercises at the same time.

 To be able to excel in your sport and be the best among other plays is always within your reach. If you feel being left out all the time, perhaps this is the perfect time for you to concentrate on doing these speed training workouts. In the long run, you’ll be pleased with the results.


Reasons Why Your Sprint Training Program Doesn’t Work

Being physically fit and healthy is an essential part of being an athlete. Many athletes are more concerned on their speed rather than their body’s ability to cope up with other activities, which is why many others fail to reach their optimum goal, no matter what kind of sprint training program they do.

 Failing to understand the importance of being physically fit and healthy is the most common mistake athletes make. One of the possible reasons why most of the routines that they perform do not work, including their sprint training program. Remember, it’s not the routine that is not working, but their body fails to perform properly, which is why they cannot do some of the drills and exercises that these programs do.


 On the other hand, for some ‘fit’ athletes who are wondering why some of their programs still fail, one has to understand that if a program isn’t working, it’s either the athlete is not determined to reach his or her goals, or the program isn’t fit for the sport the athlete is playing. Not all training programs are meant for everybody, especially if some of the routines are meant for a specific type of sport. This then brings you to the second key point to consider: use training programs created for your sports. There are different exercise routines for runners, and there are other drills meant for tennis or basketball players. Understand your sport, find out the aspects which you must improve on, and start working from there.

 If you are using a sprint training program on your own, or if you have formulated one, if you’re a beginner, chances are, these won’t work. Why? There are experienced individuals in this field, and some took years before they have formulated the perfect exercise routine. This means that as a beginner, you need to have someone to professionally train you, or at least gather resources created by individuals with extensive experience in the field.

 Utilize the internet and research some books, DVD’s and other sources that can help you during your training. You may even ask references from fellow athletes or your coach, to help you figure out which training program is suited for your needs. Remember, sprint training is a crucial part of training for most sports, and it must be handled properly and performed the right way. Doing it the right way can help you excel in your sport, while on the other hand failing to do the exercises or drills properly can result to an injury, or even worse.

 Aside from the fact that a good sprint training program is important, you also have to understand that pushing your body too far will not do any good. Rest is important, and you don’t have to always force your body to do things it cannot do. As you move along and perform a good sprint training program, take time to slow down and rest, and you’ll see that your goals are nearer than you have imagined it to be.


Workouts For Sprinters

Sprinters require agility and strength. It is more than just running fast and reaching the finish line faster than others, but sprinting is more on a sport that requires you to finish a distance at a short period of time. If you’re new in this activity, you might notice that you’re slower than others, which is completely fine. Some people are faster due to the strength of their legs, their agility and how their body copes with these activities. But, this doesn’t mean that you can’t improve. As a matter of fact, there are simple workouts for sprinters that you can always perform to improve your performance and to ensure that you’ll be better and faster the next time that you’re on the track.


 Strengthening Drills

Part of the simple workouts for sprinters include different drills that will make your heart stronger, and lungs more stable. You can’t pace yourself – you have to be agile and run a specific distance fastest than the rest, or else, you’ll reach the finish line behind them. If you are pretty competitive in this sport, you don’t have to be in the last in line all the time. Instead, you can go for different types of strengthening drills that will allow you to feel stronger and to stay in your best athletic shape. Bounding drills are part of the strengthening routines where sprinters are expected to jog, but starting off slow then gradually lifts their knees higher as they pick up the pace.

Conditioning Sprints

There are numerous conditioning sprints which target the major muscles being used for sprinting. The important thing that you have to know when it comes to workouts for sprinters is that there are different variations for each workout routine, and you can mix and match these routines during your training. The important thing is, these exercises must be done consistently until you reach your goal – or even exceed it.