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Secrets to Sprint Training

Updated on February 19, 2013

All About Sprint Training

The majority of people give me a funky look after i tell them I do sprint training for fun. Every Tuesday, I do a number of simple sprinting workouts at the local high school track. Do not mistake the word simple for easy. The sprinting workouts I do are nowhere near easy.

Sprint training will get you a lean physique very quickly.

Sprinting may come in handy in your everyday routine - it's a very functional exercise. Remember that bus you've been trying to catch? But more so, sprinting might be just about the most efficient and intense exercises you can add to your training repertoire. You don't need any gear. 50 meters of onobstructed space is all you will need. Lastly, sprint training takes little time. I rarely go longer than 30 minutes for my sprinting workouts.

How to Sprint

Anatomy of Sprinting

A sprint consists of a series of short but very intense concentric contractions by several muscle groups. This consists of flexion and extension in your calves, quadriceps, hamstrings, glutes (maximus and medius), hip abductors, pecs (chest muscles), lats, biceps and triceps. There is further horizontal rotation and flexion of the abdominal obliques as well as contraction of your deltoids (shoulders). Each muscle contraction during a sprint consists of explosive accelerations and decelerations that leave your body sore from head to toe.

More about Sprint Training and why it Works.

Among the list of incredible benefits of sprint training is its effect on weight/fat loss. Sprinting doesn't only improve your athletic capacity - it's been proven to elevate your metabolism and ensure that it stays elevated for hour-long periods. Regular jogging elevates your metabolism during the run as well as for a really short period afterward (small oxygen deficit). Incorporating a set of sprint training into your regimen once per week can have a positive effect of enhancing your metabolism for optimal fat loss.

Before you get started, you always need to warm up.


A proper dynamic warm-up is absolutely crucial prior to sprinting. It's important to prepare your muscles, tendons, ligaments and joints for maximal range of motion. This is the warm-up I perform before I begin sprint training. You can modify it to suit your needs.

-Jog 2 easy laps around the track (roughly 800m at an easy pace)
-Wall swings - find something you can hold on to and perform wall swings forwards and wall swings sideways (10 each)
-High knees - run with high knees (as high as you can) for 20m
-Butt kicks - run and kick your butt with your heals for 20m
-Lunges - perform bodyweight lunges for 20m

Proper Running Form

Sprinting Workouts

It's important to go at your own pace. It takes time and practice to become a good sprinter. The benefits of sprint training FAR outweigh any excuse you have for not trying it. Drink lots of water, warm-up and cool-down properly and listen to your body-if it doesn't feel right, stop!

Find out more about sprinting workouts.


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