I usually get this very perplexed look after i tell people I do sprinting for fun. Every Tuesday, I do a series of simple sprinting workouts at the local high school track. Simple doesn't necessarily mean easy. The sprinting workouts I've come up with are definitely not easy.
Sprinting may come in handy in your everyday life - it's a really functional exercise. Remember that bus you've been trying to catch? If you want an intense and efficient form of exercise to add to your training, don't neglect sprinting. It requires no equipment and you can always come across an open field if you do not have access to a track. You don't need more than 50 meters of unobstructed space. It also requires very little time. I often get through my workouts in less than 40 minutes.
What Muscles am I Targeting?
Sprint training targets a huge number of muscle groups.
A sprint consists of a series of short but very intense concentric contractions by several muscle groups. This consists of flexion and extension in your calves, quadriceps, hamstrings, glutes (maximus and medius), hip abductors, pecs (chest muscles), lats, biceps and triceps. There is further horizontal rotation and flexion of the abdominal obliques as well as contraction of your deltoids (shoulders). Each muscle contraction during a sprint consists of explosive accelerations and decelerations that leave your body sore from head to toe.
Benefits of Sprint Training
To get a better understanding of how this works, read my article on epoc training.
What You Need to Know About Sprint Training
Before you start
Sprinting is probably more intense than anything you've put yourself through. It's important to start slow and increase the intensity a bit each week.
Warm-up
A dynamic warm-up is CRITICAL before sprinting. Your muscles need to be loose and you need to prepare your tendons and ligaments for the stress they're about to be put under. I perform the following dynamic warm-up prior to sprinting. You can modify it to suit your needs.
-Jog 2 easy laps around the track (roughly 800m at an easy pace)
-Leg swings forwards and sideways (10 each)
-High knees - run with high knees (as high as you can) for 20m
-Butt kicks - run and kick your butt with your heals for 20m
-Lunges - perform bodyweight lunges for 20m
Hydration
Water is absolutely critical during any form of exercise. Make sure you are drinking it before, during and after all your workouts.
Sprinting Technique
Make sure your sprinting technique is proper so you minimize your chances of getting injured. Here's a great video on sprinting properly.
Three Sprinting Workouts
For those who have never stepped on a track and don't understand the distances on the track, here's an overview:
1 Lap = 400 m; 1 Straight Part 1 Bend = 200m; 1 Straight Part = 100m
Sprinting Workout 1 - It's About DISTANCE
-Perform warm-up and dynamic stretches
-Sprint 400 m, Rest (2-3 min)
-Sprint 200 m, Rest (2-3 min)
-Sprint 100 m, Rest (2-3 min)
-Cool-down
I usually do this routine 2 times in one session. It's important to maintain the same pace for the whole sprint. Always remember that the workout will be as effective as the effort you put in - you'll get best results from full-out sprinting. This means that you need to consistently push yourself to run your fastest pace for the full distance.
Sprinting Workout 2 - It's about TIME
-Perform warm-up and dynamic stretches
-Sprint for 1:30 min, Walk for 1:30 min
-Sprint for 1 min, Walk for 1 min
-Sprint for 30 s, Walk for 30 s
-Cool-down
Repeat this session two times in a sprinting session. It's understandable if you can't sprint for a minute and a half. Just go at a fast, consistent pace and each week try to improve the distance you cover in the minute-thirty.
Sprinting Workout 3 - It's About PLACEMENT
For this workout, you need to set up cones at the corners. Don't worry if you don't have your own cones. Just use the connecting points (where straightaway meets bend) as a visual aid.
Session 1:
-Perform warm-up and dynamic stretches
-Start at cone 4 and sprint to cone 1
-Light jog from cone 1 to cone 2
-Sprint from cone 2 to cone 3
-Light jog from cone 3 to cone 4
-Repeat for 3 laps (no stopping)
Rest 5 min before next session.
Session 2:
-Start at cone 4 and light jog to cone 1
-Sprint from cone 1 to cone 2
-Light jog from cone 2 to cone 3
-Sprint from cone 3 to cone 4
-Repeat for 3 laps (no stopping)
Finish the workout with a proper cool-down period.
A proper cool-down looks like this:
-Jog 2 laps VERY lightly
-Statically stretch all major lower-body muscle groups: hamstrings, quads, glutes, calves, abductors, abdominals
Remember to always go at your own pace. It takes time and practice to become a good sprinter. The benefits of sprint training FAR outweigh any excuse you have for not trying it. Drink lots of water, warm-up and cool-down properly and listen to your body-if it doesn't feel right, stop!
I hope you enjoyed reading about sprint training. Now get out there and do some sprinting workouts!
