Sprint Exercises To Improve Your Running Speed

Today we will discuss some sprint exercises to improve your running speed. Sprint exercises are an excellent option for high levels of intensity and extensive toning during short periods of activity.

This is because there are two factors to consider when designing a workout routine: the number of muscles involved and the time it takes to do it.

First, do you know what sprinting is? It is a kind of mini race with the maximum speed that a given individual can sustain. Likewise, its importance lies in improving stamina, mental health, circulation, and most importantly, speed.

It’s time to learn how to prepare for sprinting. The recommended exercises vary in difficulty and the overall benefits of their careful application into your routine are many. So don’t miss it!

Get ready for sprint exercises to improve your running speed

The best way to prepare is to do static and dynamic stretches of five minutes each. It’s important to limit yourself to four or five minutes at the beginning of the warm-up, as stretching will reduce its effectiveness if you exceed that time.

In addition, if you are over 40, have a general medical check-up to find out if your body is in the right condition to do regular sprint exercises to improve your running speed.

Sprint exercises for beginners

The first of these sprint exercises is to prepare the body for the sustained tension of the muscles that you will gradually increase to improve your running speed.

• The warm-up consists of dynamic stretching (walking and even jogging is acceptable for those who have some sports experience), the recommended warm-up time is between five and seven minutes.
• Run at controlled intensity, sprint for 30 seconds at about 60% intensity.

• Physical recovery is about slowing down running momentum and a 120 second walk.
• Breathing should be smooth, long and deep.
• Perform a second controlled-intensity run, running at 70% intensity for 30 seconds.
• Then do the second physical recovery, a 120 second walk.
• The third controlled-intensity run requires 30 seconds of running at an intensity ranging between 80 and 85%.
• Then the third physical recovery consists of a slow jog for 60 seconds, followed by a 60-second walk.
• Finally, repeat the last stretch and continue for about 20 minutes.

Medium difficulty

You may want to move on to the next level if your beginner sprint exercises are getting too easy. Repeat the sequence, but change the run 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 at 80% intensity for 40 to 45 seconds.
• Then jog for 60 seconds to recover and then do 60 seconds of brisk walking (you can do 120 seconds).
• Repeat the sequence for 25 to 30 minutes.

High difficulty

This level of difficulty combines high running intensity, longer duration and reduced recovery. So you have to do it step by step:

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

What are the benefits of sprint exercises for the body?

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

• Increased speed. The refinement of the muscle groups used during sprinting makes the movement mechanisms more precise and increases the speed.
• Extra stamina. The succession of short bursts and alternating rest breaks ultimately allows for a faster recovery. This, in turn, reflects greater endurance in other activities in which there are short periods of physical recovery.

• More muscle mass. According to the American Council on Exercise , sprinting exercises promote the preservation of type 2 muscle tissue, which people lose as they age. As you can see, the ability of muscle mass extends into old age.
• Calorie burning. According to studies on the benefits of high-intensity sprinting in short periods, it burns more calories compared to moderate periods.

Ways to Incorporate Sprint Exercises into Your Routine

You can include them at the beginning or end of an exercise routine so that they serve as a factor for peak performance. You can also start with 60-meter sprints and alternate rest breaks or with a 20-minute beginner’s workout. This is to see if it would be feasible to increase the intensity of pre-existing conditioning.

As a final recommendation, skip sprinting exercises if you have musculoskeletal injuries. If you have heart problems, also consult your doctor before starting this type of routine. Finally, don’t increase the intensity without first testing your body’s response to lower intensities. It all requires patience and consistency.