Start with smaller distances, such as 100-meters, and work your way up. You might also start at 200 or 400 meters, depending on your experience. [1] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Practice sprinting only after you’ve sufficiently warmed up by jogging or running first. [2] X Research source Practice sprinting drills to supplement your practice sprints. Try walking on your toes for 20 to 30 meters, followed by walking on your heels for another 20 to 30 meters. Exercises that stretch the legs and develop range of movement are also effective for helping build endurance. [3] X Research source
Rather than working your legs at the gym, perform some physical activities that improve your muscles while working other parts of your body as well. Tuck jumps are performed by squatting low to the ground, and suddenly jumping into the air as high as you can, while bringing your knees to your chest while airborne. Performing skips and focusing on either going as high or as far as possible also builds muscle and cardio strength. [4] X Research source
Record a baseline. Record your initial speed for a typical run so you can measure your progress. You can record your base speed on a variety of race/track types.
Start simple with simple “green hill” runs. Run only fast enough to work your cardio so that you can hear your breathing. Run easy on the way up the hill, and fast on the way down. Repeat for 10-15 minutes. Move on to “red hill” runs when you are feeling ready. This run focuses on building strength – instead of easy on the way up and fast on the way down the hill, you want to run hard up the hill, and regain your strength on the way down. Take care, and repeat for 10-15 minutes. [5] X Research source
Stay out of the outermost left lane unless you are running for speed; this is where the faster athletes do their runs. For the purposes of training, know that on a standard track, 800 meters is about 2 laps around the track. [6] X Research source
As your performance improves, don’t be afraid to update your goals with something more difficult. Keep more than just your running times in your journal, such as your heart rate, stretches performed that day, and type of running. This helps track your overall health, as well as the evolution of your training regiment. [8] X Research source
During training, focus on getting between 1. 2 and 1. 5 grams of protein per kilogram of body weight. Similarly, aim for 5 grams of carbohydrates per kilogram of body weight. During the day of the race, eat a balance of carbs and proteins three to four hours prior to the race. Chicken, turkey, yogurt and baked potatoes are a few examples of food items great for supplementing muscle growth. [9] X Research source
Keep your head still and in line with your spine, while keeping your jaw and neck muscles relaxed. Shoulders should also be relaxed. [10] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Your shoulders should help guide your upper-body movement. Keep arm movements smooth and lock your elbows at a 65 degree angle. Record your runs or have a friend observe your technique to understand where your posture may be lacking. [11] X Research source
Walking high knees work out the gluteal muscles. Perform them by walking in a straight line, while picking up your knees as high as you can during each step. ”Toy Soldiers” or “Frankensteins” work out the hamstrings. Perform them by standing straight and holding your arms above your head. Lift one leg out in front of you horizontally, and bring the opposite hand to meet it, touching your toe. Alternate for each side. [13] X Research source Lower back, hamstrings, quadriceps, calves, Achilles, and rotator cuffs are all important areas to focus on when building flexibility for sprinting.
”The Hamstring Stretch” does just that – slowly stretches the hamstring muscles in your leg. Place one leg on a low stool with your hips and feet facing forward. Lean forward from your hips while keeping your back flat and knee straight, until you feel a stretch in the back of the thigh. ”The Quadriceps Stretch” stretches the quad muscles in your leg. Simply bend your leg at the knee toward the back of your thigh and grab your ankle. Keep your back straight and your bent knee in line with your hip. Gently pull your ankle toward your buttocks until you feel a stretch in the front of your thigh. [15] X Research source
Bring a friend along to observe your performance. They can give you a heads up on where you slowed down, where you did well, and how your posture looked. Make sure you time your efforts using a stop watch and record them in your journal. Practice 3 to 4 weeks before the actual day of the race to give you a good idea of how you can expect to perform on race day. [16] X Research source
Try to reach the middle of the racing pack from the start to avoid getting caught up in the slower runners. Push hard early to take advantage of your lactic energy system. This energy system provides between 7 and 8 seconds of energy at the start of a race, and if you don’t push hard within that time, that energy is lost. [18] X Research source
Check your times at the 200 and 400-meter marks. Your 200-meter timing should be a few seconds faster than the 400-meter timing. Successful 800-meter runs involve running the first 400 meters at around 90 to 93 percent of your best 400 time.
Be social. Talk to the other runners and compare goals, experiences, and disappointments. By making friends, you will find people who will push you to do your best. Keep your goals reasonable. If your current goal seems too difficult to achieve, focus on getting halfway there. This keeps your goals achievable and gives you a sense of progression that you might have lacked before. [20] X Research source
