Sprinting, also known as sprinting, is a skill that is widely used in the sports community. When done right, sprinting can have benefits on on-court performance, personal fitness, and overall physical health. You can also slip short distance runs in between your workout routines to increase your speed and stamina.
Step
Method 1 of 3: Choosing Shoes and Clothes
Step 1. Choose the right shoes before you start running
There are many options when it comes to sports shoes. For race-specific short distances, the most widely used type of shoe is the so-called spike. It looks like a regular running shoe with spikes under the toe, which help grip the surface and increase speed. These shoes are also lightweight, so you can run short distances faster. If you don't plan on running short distances in a race, you can wear other sprint-specific shoes, such as:
- Another type of spike running shoe. There are spikes for long-distance running, middle-distance running, field events (jumping and throwing numbers), and even cross-country running. If you already have one of these shoes, you can wear it for recreational short distance runs.
- Lightweight training or running shoes. Sometimes these shoes are advertised as “no spike” short distance running shoes. The most important thing is that these shoes are slim, with a not-so-fat build that can slow down your sprint times.
- Ordinary running shoes. Shoes of this type tend to be a bit fat. There's nothing wrong with wearing these shoes, but they can slow down your sprint time. If you are just starting out, this type of shoe is enough.
Step 2. Wear clothes that are easy to move around
If you're aiming for the best possible sprint time, wear clothes that stretch but fit your body, such as running pants. Otherwise, choose clothes that are loose and comfortable.
Method 2 of 3: Heating
Step 1. Do dynamic stretches
Dynamic stretching are exercises that relax the muscles while increasing the heart rate. You've probably heard that stretching before a workout can be bad; That advice applies to static stretching, which involves stretching a muscle for a long period of time. By choosing dynamic stretching, you reduce the risk of accidentally injuring yourself or looking down on your appearance. Some examples of dynamic stretching are:
- Twist the waist (hip circles). Stand with your hands on your hips and your feet shoulder-width apart, turning your waist clockwise. After a few repetitions, rotate the waist counterclockwise.
- Swing legs (leg swing). Stand next to a wall or fence for balance. With your right hand against the wall, swing your right leg back and forth for a few repetitions. Turn around and repeat with left leg.
- Half squat (half-squat). Stand up straight, then slowly bend your knees until your thighs are parallel to the floor. It's a good idea to stretch your arms out in front of you for balance. When your thighs are parallel to the floor (about "half" of the way down), slowly push them back up, keeping your back straight.
Step 2. Go for a jog or light jog before sprinting
Many runners find sprinting easier to do after this kind of exercise. Since sprinting is usually used as a last-minute speed boost at the end of a long race, it's a good idea to practice sprinting when your muscles have warmed up enough.
Method 3 of 3: Doing a Short Distance Run
Step 1. Select the position to start (“willing”)
In general, you start your sprint by crouching behind the line with your toes on the ground and one foot positioned behind the other. There are three types of squat start positions: short start (bullet/bunch start), medium start (medium start), and long start (elongated start). The type of start you choose depends on how far you want to keep your feet apart when starting a sprint. The best way to determine which starting position is the best is to try each start a few times. Regardless of the position of your feet, your arms should be shoulder-width apart.
- In a short start, the toe of the back foot is almost parallel to the heel of the front foot. The legs will be so close together that you look like a bunch – that's where the name bunch start comes from.
- In an intermediate start, the knee of the back foot is in line with the heel of the forefoot, keeping the feet apart.
- In a long start, the back foot is far behind the heel of the front foot.
Step 2. Find your balance (“ready”)
Before running, lift your waist slightly in preparation for moving forward.
Step 3. Run ("yes
"). In a sprint race, reaction time is crucial in producing the best sprint time. Aim to start running from a "ready" position as quickly as possible. It would be helpful to have a timer or friend shout the cue. start; this is why the start gun is used in sprint races.
Step 4. For the first 10 meters or so, aim to keep your body low on the ground
You want your upper body to slowly rise from the starting position as your legs begin to build speed. Try to look down and concentrate on pushing both legs as fast as you can.
Step 5. Between 10-20 meters, lift your torso
Try to do this gradually, creating a smooth motion that aids your acceleration.
Step 6. When you cross the 30 meter mark, you will run at full speed
Maintain this speed until you reach the finish line.
Tips
- Drink water while practicing. Dehydration of 2% equals 10% decrease in appearance.
- Remember that sprinting, like any other athletic activity, is a skill that must be practiced and improved. Don't worry if you don't run superfast right away! Concentrate on practicing good poses and you'll run faster over time.
- Static stretching is safe to do after a hard workout, and can help cool the body.
