Sprints are intense bursts of activity over short distances. In running, the distance covered is usually less than a quarter of a mile long. Sprinting can be done in structured workouts or in playful games, while increasing strength and power, improving cardiovascular fitness and facilitating agility, rhythm and foot speed. They also burn fat at a higher rate than less vigorous activities. Even though high-intensity exercise is challenging, you can have fun getting in a hard workout by running sprints.
Relay races can be done on a track with each runner passing a baton to the next runner after completing a segment of a predetermined distance. The 400-meter relay is a common distance with four runners completing 100 meters each. The idea is for the entire team to complete the distance as fast as possible. Relays can also be done by marking two lines about 50 to 100 meters apart on the grass or a flat surface. Runners must pick a partner with one person standing on one line facing her partner and the other standing on the opposite line. When ready, one runner sprints to her partner, and only after that runner has crossed the line can the other runner sprint across the distance to finish the relay.
Having a focus while engaging in high-intensity activity makes the time go by more quickly. Sprinting intervals are usually 30 seconds to three minutes in duration. The idea behind intervals is to run the interval at a pace that's about 80 to 90 percent of you maximum effort; it should take at least half of the duration of the interval to recover. For example, run one minute hard and take a minimum of 30 seconds of easy jogging after. Keeping your tempo upbeat during the interval is both challenging and exciting. Keep moving at an easy and controlled pace during the rest phase of the cycle. Repeat the interval and rest set six to eight times. These types of workouts not only improve leg speed but improve your endurance as well.
Races let you have fun and connect with other runners while working on improving your sprinting technique. Look for local track clubs that offer weekly or monthly races and structured workouts that mimic racing. Having other people around will motivate you to work hard and stay consistent in your training. Be sure to limit your races to no more than two or three events, so that you don't to too much. It's easy to get carried away with the excitement of spectators and the competition itself.
Ease into sprinting gradually. If you have never sprinted before, start by doing four or five easy strides one day. The following week, add a few more strides, and when these start to feel comfortable, increase your speed while doing them. When you are ready to try sprints, warm up with some easy strides before doing any kind of all out effort. Regular running to build an aerobic base and rest will also help you run your sprints more efficiently and successfully. You will find that, when your body feels strong, running is more enjoyable.
- Fundamentals of Track and Field; Gary Carr
- Men's Fitness: Running Intervals the Right Way
- Run Workouts for Runners and Triathletes; Bobby McGee
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