amzn_assoc_region = "US"; Dr. Bailey is also an Anatomy and Physiology professor. Rest for 30 seconds between each. Begin with a warm-up. Next, while keeping your back straight and engaging your core, squat down and grab the barbell with an overhand grip a bit wider than shoulder-width. In order to prepare your heart, muscles and joints for sprinting, it's important to warm up the body gradually first. Want to make your sprints more challenging? amzn_assoc_region = "US"; 5 Sprint HIIT workouts * These workouts are not for beginners. Start Treadmill Running? Sprint training consists of high-intensity, short bursts of running, performed at top speed. amzn_assoc_ad_mode = "manual"; I can go on and on about the importance of HIIT for runners, but that’s another topic for another day. Next, slowly lower the bar straight down in a controlled and slow motion until it touches the middle of your chest. Here are a few pointers to help you develop and keep proper sprinting form: For more, watch the following Youtube Tutorial: No matter how tired you are, don’t skip the cool-down. Rest for two to three minutes then perform four to five sets, pushing your body as hard you can. Perform your first hill sprints at 80 percent of max power for 30 seconds. Repeat the cycle for 15 to 20 minutes. The material appearing on LIVESTRONG.COM is for educational use only. Before you know it, you'll be lacing up your shoes and taking off toward better fitness. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Sprint: Sprint for 30 seconds at 80 percent maximum effort. During the first 2 weeks you will be using only 2 sessions. Next, while keeping the torso straight and core engaged, jump up as high as possible, and switch your leg position in midair, landing with your left leg in a forward lunge. Perform sprint workout routines three times a week. Walking following a run helps transition blood from the working muscle to normal flow function, which may prevent dizziness and reduce post-workout soreness. Allow at least one to two days of rest or another easy exercisebetween sprint workouts. Injuries are more likely if your body isn't properly prepared. amzn_assoc_linkid = "4730c866979ae8330628c497d6b6cf15"; Three 200m at 90 percent of maximum speed. Keep it straight, don’t let it curved too much. amzn_assoc_placement = "adunit0"; Finish with a 10-minute slow jog cool down. amzn_assoc_marketplace = "amazon"; Try jogging or brisk walking for a few minutes or doing some basic warm-up drills like jumping jacks and lunges. ​Read more:​ 3 HIIT Running Workouts to Build Speed and Endurance. It should not be You need stamina to complete an effective sprint workout. 2. Perform 10 to 12 reps to complete one set. Try a ratio of 1:3 or 1:5, sprinting for 30 seconds, then resting for at least 90 seconds. amzn_assoc_design = "in_content"; To avoid injury and ensure optimal performance during your sprinting training, pay attention to your warm-up. Each week, do a single sprint workout, six days per week. Before any sprinting or running session, take some time to warm up your muscles. If you choose to sprint more often, you have to understand that the physiological demands of sprinting can break you down if you’re sprinting too often and not resting enough between workouts. Begin by assuming an athletic position, then lunge forward with your right leg. However, you may need to time each rep AND rest period. Don’t challenge yourself before your body approved. But there's more to it than that. sprint followed by 90-sec. . Start by jogging for at least 5 minutes, and then incorporate some dynamic stretching drills, including high knees, butt kicks, walking lunges, and skips. 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