Sprint Training To Improve Your Running Pace

Sprint training is an undeniable opportunity for extensive training of high intensity through short periods of activity. This is because there are two crucial factors to keep in mind when developing a workout routine: the number of muscles involved and the time it takes to perform it.

First, do you know what sprint is? It is a kind of mini-race at the maximum speed that a person can achieve. Likewise, the importance of it lies in improving the person’s performance, mental health, blood circulation and most of all pace.

It’s time to learn how to prepare for the sprint. The recommended exercises vary in severity and the overall benefits of incorporating them into one’s routine are innumerable. Do not miss it!

Get ready for sprint training

The best way to prepare is to do static and dynamic stretching exercises of five minutes each. It is important to limit yourself to between four or five minutes at the beginning of the warm-up, because stretching will lose its effectiveness if one exceeds this time.

In addition, you should have a general health check done to find out if your body is in the right shape to perform regular sprint training if you are over 40 years old.

Sprint training for beginners

The first part of sprint training is to prepare the body for the tension of the muscles, which one will gradually increase.

• The warm-up consists of dynamic range (it is acceptable to walk or jog for those who have some experience), where the recommended time is between five and seven minutes.
• Run at controlled intensity, 30 second sprint at about 60% intensity.

• Physical recovery is about slowing down and walking for 120 seconds.
• Breathing should be fluid with long inhalations and exhalations.
• Run again at controlled intensity, 30 seconds run at 70% intensity.
• Perform another physical recovery consisting of 120 seconds of walking.
• The third controlled intensity run requires 30 seconds of running at an intensity ranging between 80 and 85%.
• The third recovery then consists of slow jogging for 60 seconds followed by 60 seconds of walking.
• Finally, repeat the third round for about 20 minutes.

Medium difficulty

You may want to move on to the next level when the above sprint training becomes too easy. Repeat the sequence, but change the running and recovery times as follows:

• Warm up for five minutes either by walking or jogging at a slow pace.

• Then run at a controlled intensity by sprinting for 40 to 45 seconds at an intensity of 80%.
• Then jog for 60 seconds to recover and then walk fast for 60 seconds (you can do it for 120 seconds).
• Repeat the sequence for 25 to 30 minutes.

High degree of difficulty

This level combines high intensity running, longer activity time and reduced recovery. You need to do it step by step:

• Jog to warm up for five minutes.
• Sprint at controlled intensity for 45 to 50 seconds at an intensity of 85%.
• Rest by walking for 60 seconds.
• Repeat the sequence for about 30 to 35 minutes.

What are the benefits of sprint training for the body?

These exercises can help improve your lifestyle and performance when you stick to a regular routine. The main benefits are thus:

• Increased pace: The  activation of the muscle groups during the sprint makes the movement mechanisms more precise and increases the pace.
• Improved performance:  The sequence of short sprints and rest ultimately allows for quick recovery. This leads to higher performance in other activity where there are short periods of physical recovery.
• Greater Muscle Mass:  According to the American Council on Exercise  , sprint training promotes the preservation of type 2 muscle tissue that people lose as they age. As you can see, muscle mass is preserved into old age.
• Calorie Burning:  According to studies on the benefits of high intensity sprints in short periods, one burns more calories with these compared to doing so in moderate time periods.

Ways to include sprint training in the routine

You can include them at the beginning or end of a workout routine to suit the highest performance.

In addition, you can start with a sprint of 50 meters and vary the times with rest or with a 20-minute beginner training. This is done to see if it would make sense to increase the intensity.

As a final recommendation, one should skip sprint training if one has any injuries to muscles or skeleton. Also, talk to a doctor before beginning this type of routine if you have any heart problems.

In conclusion  , one must not increase the intensity without first testing one’s body’s response to the lower intensities. It all requires patience and perseverance.