there is a risk of muscle and tendon stretching
after training, you will feel muscle pain.
In order to alleviate the symptoms described above, first of all, you need a good workout. If you do not prepare the muscles for such intense work, then you can easily get injured. Also remember that this kind of exercise is recommended for people who already have a certain level of physical fitness.
How to put this into practice?
In the first 2 weeks, you need to conduct 6 workouts (training should be carried out three times a week). As a result, after such a short period of training, your body will achieve maximum progress. After this time, you can reduce the frequency and use this method 1-2 times a week. Excessive training can lead to overwork, so it is important to exercise restraint and common sense in the dosage of such exercises.
A standard workout is as follows:
8-10 minutes - warm up
actually running. And you need to work at 60% of the maximum possible speed
rest - 2 minutes walk
running at 80% of maximum speed
rest - 2 minutes walk
running at 100% of maximum speed, walking for 2 minutes in between
The training ends with 5 minutes of stretching exercises.
If you have any health problems, then before you begin training, consult your doctor.
What are ultra-fast workouts and how to do them correctly
Ultra-fast training involves the presence of external forces that help the runner develop and maintain a sprint pace. Such training provides neuromuscular development, helps leg muscles contract faster, thus increasing the speed of the runner.
There are different types of super speed training. Here are three main ones:
- Sprint on the treadmill, which forces the athlete to adapt and constantly maintain a given pace.
- Sprints down hills or slides. Due to inertia, the runner accelerates naturally, which forces him to move faster with his feet.
- Sprints with special bungee ropes.
Greg Moore, Specialist from St. Sports Center Vincent Sports Performance in Indianapolis advises athletes to be careful during such training: the explosive nature of the movements increases the risk of injury.
To reduce the risk of injury and feel all the advantages of ultra-fast training, you need to gradually introduce it into the familiar program. Due to the sequence and systematicity, more muscle fibers are connected to the work, which, in turn, increases the step width and its frequency (cadence).
Ultra-fast training is recommended to be performed only in the absence of any injuries or health problems.
How to enter such workouts in your standard schedule
1. Complete your ultra-fast workouts with fast, free running. Studies have shown that immediately after the end of such training, the speed of free running increases. You have about 10 minutes to run a free sprint and get the most benefits.
2. Make sure that the pace of super-speed running does not exceed the pace of free sprint by more than 10%. Everyone at least once experienced this: rushing with incredible speed down the hill and you can not stop. This can cause serious injury, so it’s important not to overdo it.
3. Work on sprinting techniques to achieve maximum speed.
Super Speed Training Example
If you are preparing for a competition with a hilly track or just want to increase your speed, running down the hill will help you achieve your goals. This training should be performed only after a good rest and no more than once a week. Greg Moore suggests using a gentle slope (somewhere between 1–2%).
- 10 minutes of running at a slow pace (jogging),
- sprints: 5–8 reps of 20–30 meters down the slope (start at five, then gradually add extra reps),
- climb up on foot after each descent,
- 2 minutes rest
- sprints: 5–8 reps of 20–30 meters on a flat surface,
- return to the starting place on foot or by jog,
- completing 10 minutes of jogging,
It is best to introduce ultra-fast workouts into your program under the guidance of a trainer. If you do not have such an opportunity, be especially careful and carefully monitor your inner feelings.
Short distance running
At first it seems that running the sprint rules is simple, but in reality it is not. In this sport, good preparation is necessary. Any professional athlete must give one hundred percent while running, so that his body works at the limit of opportunities. The maximum pace alone is not enough, you need to be able to keep it until the end of the race.
At competitions, athletes run short distances from 60 m and medium ones to 400 m. A specific number of meters is set, those who organize the race. If we talk about the Olympics, then they include: one hundred, two hundred and four hundred meter distances.
For people engaged in long-distance running - sprinting can be useful for working out the correct finish, and also helps to distribute energy correctly while overcoming long distances. Long races require the ability to use intervals, that is, change the usual run with accelerated.
Sprinting is also popular for losing weight, but only if you follow a proper diet, because any mistake in nutrition leads to depletion of the body.
Sprint is divided into 4 stages, and for any of them it is necessary to follow the sprinting technique.
Low start. You should always start running from this, as this position groups you. The strong leg should be put forward, and the arms should be shoulder width apart. Before starting - the main weight must be moved forward, and the pelvis should be raised to shoulder level. Starting you need to make a jerk as much as possible, and immediately use your hands.
Hand work is directly in contact with the movement of the legs, so correctly using acceleration with the go-ahead, you can gain speed in a shorter time. In addition, bending the elbows is very important.
The desired position of the lower extremities reduces the chance of injury. And during the jerk of the athlete, recoil in the feet should be felt.
The second stage involves increase in pace, which should remain until the end of the race. This can be achieved with the help of longer and more frequent steps. It is best to gain speed if you tilt the body forward. Sprinting exercises suggest that as the pace of the run increases, he should straighten. For this stage, it is very important how well developed the speed of the sprinter, which is acquired at the very beginning of the start.
In sprint training, athletes gain the fastest pace after the 6th second, and already on the eighth its gradual decline begins.
Training in sprinting implies running on toes so that the heels do not touch the surface. This allows you to maintain maximum speed for as long as possible and makes it possible to make more powerful pushes from the track.
To overcome the final stage of the race you need to have a fair amount of composure. End of distance It should be run with maximum acceleration in order for the results to be as good as possible. Also, do not jump to the finish line as many beginners do, considering that this will reduce the time gap. This is because, in preparation for this jump, the runner spends extra time, which may be associated with risk and most often is not justified. Often, professionals cross the finish line with exposed chest or shoulders, but it will be difficult for a beginner to complete such a technique.
An important component of sprinting technique are safety compliance during training or competition:
- do warm-up before running, otherwise you can get stretching,
- warm-up, including, should include regular running, stretching and general exercises,
- you can not cross the line that separates the stripes on the track, otherwise you can collide with a neighboring runner and get injured. At high running speeds, orientation can be complicated, so it’s included in sprint training,
- Do not forget check laces on sneakers, because shoes with poor fixation can cost you a few seconds, which could lead you to victory. Also, because of this, you can quickly get tired, as forces will be spent on aligning the position of the legs.
How to increase running speed?
Increase the speed little by little, you need the body to get used to the load. If you have earned an injury or sprain, you must wait until the body recovers normally. If you do not heal the injury, after a while it may surface at an uncomfortable time.
In sprint training, try to do better and better so that improve your results.
You do not need to read an essay on the technique of sprinting to understand that each athlete perceives it individually, so it is quite appropriate to use experiments. Note that a technique that is ideal for anyone has not yet been invented. Many trainers make a mistakewhen they prepare athletes solely by the rules. As a result, such a runner will be technical, but still will not be able to open up as an outstanding athlete. If the results do not improve over a long time, narrow glances on the running technique are probably to blame.
Also do not forget about the psychological mood. It is important not only to train, but also to believe in yourself.