Sprint Training for Starters

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Training for Starters

Sprint training has been so popular these days among fitness enthusiasts and mostly among celebrities. Instagram feeds, from the athletes to the entertainers, are flooded by #fitnessgoals and followers get amazed with picture perfect physique and some instantly develop the interest to try exactly the same routine.

Sprinting can help in building your legs and abs, which is palpable among sprinters competing on the track. Depending on the amount of time allocated to do the routine/s, it can match your usual fat and calories burning activities, like chest workout routines, while raising your metabolic rate.

While it may look exhausting and tiring at first to do the actual routine, it is actually an effective addition on your fitness plan to achieve overall endurance.

Here the three basic factors to consider in sprinting.

Warm Up and Cool Down

A warm up prepares your body for any upcoming rigorous activities at the same time it improves the movement of your blood and the delivery of oxygen. You can warm up through jogging for 5 minutes on a flat surface or anywhere comfortable for you. You can also do some stretching routines such as the runner’s stretch, standing side stretch and low lunge arch.

At the end of the sprinting activity, you may try to walk slowly for five minutes to let your breathing and heart rate settle. If you still have enough energy, you may jog slowly as well and grab a protein shake to help rebuild your muscles.  The cool down activity also targets the prevention of any cramping after the build-up of lactic acid in your muscles.

Repetitions and Distance

Basically, you need to consider how many times you want to do the routine and the distance of your track. You can run faster on shorter distances and slower on farther distances. Others recommend trying shorter distances at faster speeds if you want to build muscles. However, don’t forget about your endurance. On one hand, if you are a type of person who easily gets exhausted, try slower and farther distance. On the other hand, if you can endure running faster, do the shorter distance. You can switch strategy once you’ve felt stronger and your body will signal you how much you can endure.

Location

Sprinting can be done on a tracking field or on any flat and grassy area. In case you want to have stronger muscles and test your muscle power, take this activity downhill. Fitness coaches suggest that there could be eccentric muscle contractions, if there is more tension while you run. You can start with 6 to 8 downhill sprints in the first week and then 8 to 10 in the second week. For the third week, you can do 10 to 12 downhill sprints. Don’t forget to control your body and stay balanced as you increase your pace down the hill.

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