Remember that balance, posture and core muscles are the foundation
for a good sprinter. Your goal should be to run at a faster speed, while
exerting less energy. Short and fast bursts of running have been proven
to be more effective than hour-long jogs. You can't help but all those
people that try to get in shape, and start doing long jogs, and six
months later, there are no changes in their performance or appearance.
Sprint training also saves time that would have been wasted doing
traditional exercises.
Steps
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1
Stretch properly to avoid injury (10-30sec stretches of your legs and torso).
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Warm up by jogging one lap around the track, then running one lap around the track.
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Do dynamic stretches (Arm/Leg swings, rotating the torso etc...)
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Sprint a certain phase of your race (sprint the first 100m, stride 50, then sprint the last 50 of the 200m....but for the 100 m dash, sprint full blown speed the entire time).
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5
Rest 2-5 minutes in between
(depending on the distance you sprinted) so that your body can recover
and you can sprint at the same speed multiple times.
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6
Repeat steps 2-3 as many times as you like.
You should focus on sprinting, NOT getting tired. If you cannot sprint
full speed after a couple minutes of rest you should try jogging and
running up stadiums to build up your stamina.
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7
Cool down by jogging or walking around the track.
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8
Remember that sprinting is an exercise that will use up all of your oxygen in your muscles.
You should have adequate rest time in between each sprint to maximize
your speed. Sprinting too quickly before resting and letting oxygen get
back to your muscles can result in a nauseous feeling and/or
lightheadedness.
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