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Sprint Training – A Guide To Running Fast

Sprint Training – A Guide To Running Fast

Would you like to improve your running abilities and fully transform your health and body through sprint training?

Sprint training or sprinting happens to be a great way to exercise and keep your body in shape, regardless of whether you’re playing competitive sports or actively training for a competition, or merely doing it to improve your cardiovascular health.

It is crucial to stay healthy and fit, especially when there is a constant trend of people posting their athletic, muscular, and healthy images on social media. It is known as Fitspiration. Due to this, there is an increase in the number of people searching for helpful information that can assist them in staying healthy and fit.

Among the various fitness trends that are experiencing immense growth as a result of their ability to provide substantial benefits in a short period, sprinting and HIIT lead the pack. Sprint training comes with many benefits that enhance your physical and mental well-being.

Let’s Take It From The Beginning – What is Sprinting?

What Is Sprint Training

Sprinting can be defined to be a highly competitive running race, which lasts for 400 meters or less. Sprinting events require participants to sprint 400, 200, or even 100 meters. These run are for less than a minute since sprinters run at peak capacity throughout the race.

A few sprinting competitions may also include a relay-style run, which involves four runners each, who sprint a fixed segment of the distance. When done for training purposes, sprints require cardio training along with an intensive anaerobic effort, which takes place for a short amount of time, followed by complete rest.

Running Versus Sprinting

While running and sprinting utilize the very same muscles in the body and can look similar to outsiders, there are several vital variations between the two.



In sprinting, athletes will move at their fastest speeds throughout the event, which requires anaerobic fitness. This is a more intensive exercise when compared to running.

Both of them affect the body’s metabolism differently.

In sprinting, you use glycogen instead of oxygen to power your muscles. This tends to wipe your energy out at a fast rate compared to well-paced runs.


running/jogging vs. sprint training

However, running happens to be less intensive and slower than sprinting. Therefore, it requires aerobic fitness. The events tend to be longer, as well.

Running competitions may require people to run 5K (or 3.1 miles), 10K (or 6.2 miles), a half-marathon (13.1 miles), or a full-marathon (26.2 miles).

Running utilizes oxygen for powering you throughout the event. Therefore, you can keep going for a more extended period.

Hence, you must run for around ten minutes at the minimum before you can consider it to be an exercise. Anything less than that isn’t taxing enough to provide physical advantages.

Advantages of Sprinting

Sprinting comes with a multitude of benefits:

It can enhance the maximum heart rate & your capacity for exercise.

Sprinting can also burn more calories with a short period & boost metabolism rates.

It’s an excellent way of losing weight and transforming your body’s composition without having to waste hours running on treadmills.

Some people integrate sprinting into their weight-training programs since it utilizes many muscles simultaneously and can help enhance their strength.

That was a brief introduction into the world of sprint training and the points that will be covered by this guide.

As you go read along, you will discover various aspects of sprint training and ways of developing a smart plan to help you derive maximum value out of your sprint sessions.

Why Is It That Some People Are Faster and Better Than Others?

Genetics and physical built in sprint training

Usain Bolt is probably the first person that pops in your head when you think of the world’s outstanding sprinters. But why is he so fast compared to an average person?

There must be something more to his success apart from a great training routine. This article will discuss and analyze the role played by a person’s physical build and genetics in increasing their sprinting speed.

Muscle Fibers

The quality of the muscle fibers in your body will determine whether you are better off as a sprinter, as a long-distance athlete or as someone in between.

Most marathon runners have a more significant proportion of individual slow-twitch muscle fibers that helps them in going the distances.

On the other hand, sprinters have fast-twitch muscle fibers, which provides them with the ability to run faster for a short period. Most people are born with a balanced mixture of both these muscle fibers.

However, new evidence shows that it is possible to get around 10% of these muscle fibers to switch if proper exercise routines are followed.

This way, even people who aren’t gifted sprinters will be able to train their muscle fibers to transform into the fast-twitch variety and derive the benefits that come with them.

Lactate Threshold

Lactate Threshold in sprint training

Lactate threshold refers to the amount of lactate that you can tolerate before having to lower your speed. Lactate happens to be a waste product released by muscles when they are subject to intense stress, especially if they have to work in anaerobic conditions like sprinting.

Having a higher lactate threshold can help your run at faster rates and maintain higher speeds for a more extended time.

This is an essential factor, especially when you’re sprinting at your maximum speed. Sprint training can help you increase the lactate threshold of your body.

Physical Shape

Your physical shape may not be connected to your genetics. However, some studies show athletic performance being connected to gene makeup. Your physical state has an important role to play in your sprinting journey, as well.

If you’ve got some extra pounds in your tummy, you won’t be able to sprint as fast as a person without any excess fat. That’s the same when it comes to muscle weight too.

This is why the majority of sprinters are lean and have minimal muscle mass – It ensures they don’t slow down unnecessarily.

Running Form

Running Form in sprint training

This is an essential aspect of your sprint as well. Factors like how clean the motion is, how lengthy your strides can be, and the way your feet hit the pavement is crucial for your success.

Once you’ve perfected your form via repeated exercise routines, you’ll become a more efficient, faster, and better sprinter.

Although a few are naturally gifted with a better physical shape, regular practice can also help improve your form.

VO2 Max

VO2 Max happens to be a factor that many long- and middle-distance runners pay special attention to. It is a measurement of the maximum volume of oxygen that can be processed by your body during an exercise regimen.

However, since sprinting does not utilize oxygen for powering your muscles, sprinters don’t have to be concerned about it that much.

It is only mentioned here since VO2 Max is a highly discussed topic among runners, although it’s not applicable for sprinters. While you might not be able to become the next Usain Bolt immediately, it is still possible to enhance all these factors that will strengthen your sprinting ability significantly.

Things To Do Before an Intensive Sprint Training Routine

You shouldn’t ever jump into an exercise program right away, especially when it’s an intensive routine like sprint training.

Here are some things you think of doing before commencing your sprint training routine, which will help you minimize injury risks and improve your results when beginning your program.

Consult Your Doctor

Medical Check Up Before Sprint Training

You must first consult your regular physician and tell him or her about your sprint training plans. Your physician will then examine your body and ensure that you’re healthy enough to do this kind of training.

Your physical fitness levels and your age may also require you to have a checkup done for your lungs and heart. In case your doctor’s opinion is that you are not healthy enough for starting a sprint training routine, listen to his/her advice.

Other exercises can be done to get back in shape. Before starting your sprint training program, you might have to improve your body shape, lose weight, and build your muscle tone as well. Therefore, be patient and follow the instructions to the letter.

Set Goals

Sprint training programs are hard. Therefore, ensure you have a clear-cut goal in mind before you begin. This can come in handy during the program and help you remain focused during your training period.

Some of you may be looking to boost weight loss efforts by integrating taxing cardio exercises into your exercise routine.

Some may be looking to compete in sprinting events. Whatever that may be, keep these goals in mind during your training program.

Do Your Research

You can start your research by going through this sprint training course since it can provide you with a ton of information for starting your sprint training journey.

However, do not end your research efforts there. You can also go through videos of accomplished Olympic sprinters to gain an understanding regarding their body movements while running. If you are acquainted with people who sprint, you can also consult them and request feedback regarding your plans.

Create A Well-Planned Training Program

Create A Well-Planned Sprint Training Program

Establishing a well-planned sprint training schedule can help you stay on track and smoothly conduct your training. Ensure that you have ample time during a session for:

  • Warm-ups
  • Training
  • Cool-downs

These three aspects are crucial to an exercise program’s success, especially when it is a highly intensive one, like sprint training.

It is essential to schedule a particular time of the day, which will provide you with the maximum benefits. You don’t have to sprint every day. Therefore, plan out your schedule keeping this in mind.

On some days, you will only be carrying out less-intensive training exercises for improving your form. On other days, you will have to focus on specific muscles and carry out strength training routines for building them up.

These exercises must be spread throughout the entire week. This way, the chances of injury are minimized. If these steps have been followed, you will be prepared to commence your intensive sprint training program.

Introducing Sprinting into Fitness Programs

In case you have a pre-existing fitness program already in place, integrating a sprinting routine can provide many positive benefits.

It can help:

  • Give you more lean muscle mass
  • Improve your endurance
  • Better your body metabolism
  • Assist you in losing body fat

In this segment, you’ll learn to integrate sprinting routines into your current fitness program.

Where Should I Sprint?

Track For Sprint Training

It is crucial to have a proper place or ground for sprinting. Unlike jogging, you won’t have much time to react to obstacles in your way while you sprint, which can be a significant problem if your chosen path isn’t clear enough.

Ensure that your sprinting location has a sound footing. This way, you don’t need to worry about interruptions or distractions. Since sprinting is an intensive activity, sudden turns or stops can cause significant injuries easily.

Some experts recommend sprinting on uphill surfaces. However, if you’re a beginner, you should stick to flat surfaces only. As you progress, you can start sprinting on sloped surfaces gradually.

Treadmills are a definite no-no since they can get quite hard to control one’s movements at such high speeds. Also, the risks of injury on a treadmill are more significant compared to a flat surface.

How Often Should I Sprint?

Since sprinting can be quite hard on your physical health, don’t engage in sprinting routines more than two or three times a week.

Physically fit, healthy, and young people can sprint three times a week. However, if your physical health tends to take more time to recover, don’t sprint more than two times a week.

This way, you won’t overexert yourself. To get better at sprinting, it is also vital to engage in other exercises simultaneously.


A workout session has to start with a well-planned warmup. Warm-ups are essential for enhancing your sprinting abilities.

Sprinting utilizes many muscle groups at peak capacity. If you do not take enough time for a proper warm-up, you are likely to strain or tear a vital muscle, which can have adverse consequences.

Based on the kind of exercises that you usually do, you might need to include a few additional warm-ups before starting a sprinting routine.

Warm-Ups Before Sprint Training

Some great warmup exercises that can work wonders before you start sprinting include:

Your warm-ups need to be intensive for preparing your muscles and body for a sprint without suffering from an injury. Ensure you practice your warm-up session for at least 5-10 minutes before you sprint.

Cool Down

Once you complete your sprint, it is important to cool down. This means you have to stretch out various muscles and allow them to relax properly. You should also ensure that your body has ample time to recover from the workout’s effects.

While sprinting is intended to push your muscles and body to its limits, don’t be too hasty in your exercises. This sprint training guide will provide you with detailed information regarding sprint training routines that will accelerate your efforts. Keep reading to know more!

How To Improve Your Sprinting Techniques 

Work On Your Form

That’s the simplest and easiest way to enhance your sprinting, especially when you’re just a beginner. If you do not achieve a proper physical form in the beginning, you’ll wind up wasting your time trying to improve your form.

The chances of injury only increase when you lack in your form. This is why this segment is so important – It will teach you how you can focus and achieve a perfect sprinting form that will improve your sprinting.

Getting Ready

The Get Ready For Sprint
  1. Start by ensuring that all parts of your body are facing forward. This includes the feet, hips, and shoulders, as well. Your eyes must be facing frontward as well, viewing the track around ten meters ahead of you.
  2. Get ready to start engaging your core muscle groups for additional power by pulling the belly button inward and tightening the abdominal muscles.
  3. Your entire upper body, which includes the shoulders, neck, and jaw, has to be fully relaxed. Therefore, take a full, deep breath and relax these crucial muscles.
  4. If you clench these muscles during your run, your body will have to work harder in all these areas, diverting energy from other important muscles and tiring you out earlier than usual.
  5. Ensure you’re in the correct standing starting position. This involves standing with the dominant leg held back while simultaneously placing your weight on the non-dominant leg that is at the starting point.
  6. Then, proceed to bend the knee and the waist slightly. Your arms must be in the proper position as well – The dominant arm must be forward, and the non-dominant arm has to be placed back.

The Right Sprint Form

  1. Start by pushing ahead using the front leg, and utilize your toes for launching forward. From that point on, all strides should remain the same.
  2. The dominant leg has to extend outward till the knees, and the hips are at the same level. Your knee and ankle have to be at a 90˚ angle. The opposite arm has to be placed back and bent at a 90˚angle too.
  3. Once that’s done, utilize the dominant leg for propelling yourself forward & get the non-dominant or supporting leg right into the same position as well. Continue with this till the final finish line is reached.
  4. During your run, your legs and arms must remain in sync if your speed is to be improved. Ensure your elbows remain bent at 90˚ angles, your shoulders and hands relaxed, and keep your knees in sync with your hands, from the hip right up to the chin.
  5. When your feet hit the ground, land first using the heel, then roll the foot forward to launch the body from the toe, similar to the first stride. Having sturdy, strong foot-falls is extremely important for improving and enhancing your peak sprinting speed.

How to Practice Your Form

Your warmup is the best time for practicing your form since it is much easier to repeat your moves when you are moving slower.

In case you aren’t working with seasoned sprinters or trainers, you can record yourself & review such videos, which can help you understand how good you were and the areas where you’ve got to improve. You can also use tools for improving your performance (These will be explained later)

Basic Sprint Training Routines for Beginners

Sprint Training Routine

Most beginners are only capable of sprinting twice a week since the activity requires a great deal of energy and power to be spent.

However, once your body has improved and is capable of handling more intensive sessions, you can sprint three times per week. On such days, you may follow this helpful sprint training routine that is incredibly useful for people who are just starting.


Firstly, you have to get your muscles ready by starting with a simple warm-up. There are many warm-ups you may do for preparing for your sprint routine. You may also swap out a few of these warm-ups for other similar activities that suit your preferences and needs.

After all, the important thing is to take enough time for a proper warm-up before a sprint.

  1. Walk or jog briskly for ten minutes. If you’re on the track, move around it twice. Ensure you practice your sprinting during these few minutes.
  2. Find vertical surfaces for doing sideways and forward leg swings. You will need to do around ten of them with each leg.
  3. Practice butt kicks. Run in the same place for one minute while simultaneously kicking the butt using your heels.
  4. Practice high knees. Run in the same place for one minute while simultaneously forcing your knees to go high as well.
  5. Finish the warm-up by doing bodyweight lunges. Take around one minute per leg.

Interval Training

You have to use interval training for your sprint training routine, which means that you must change the pace and start working out in steady intervals instead of merely working hard throughout the entire session.

It is crucial to recover and rest your body in the time between sprints. Here are two ways you can use for breaking your training sessions into intervals. One is based on distance, and the second one is based on time.

Method One


  • Sprint for around 400 m (One complete lap)
  • Walk for another 400 m.
  • Sprint for another 200 m. (1 straight side & 1 curve around the track)
  • Walk for another 200 m.
  • Sprint for 100 m. (either one straight side or one curve)
  • Walk for another 100 m.

Note: This technique works best for those of you using standard 400-meter tracks for their training.

Method Two


  • Sprint for around 1:30 min.
  • Walk for another 1:30 min.
  • Sprint for one min.
  • Walk for one min.
  • Sprint for another 30s
  • Walk for another 30s

Cool Down

Cool-downs are as important as warming up. It will aid your core muscles in relaxing back to their normal state without turning tense or knotted.

There are multiple stretches that you can use for each muscle group. Therefore, pick 2 for every muscle group, which you find to be easy, and perform those exercises to cool down.

During the next segment of this course, we’ll focus more on various recovery methods you can use during sprint training.

Sprint Training Recovery

We will now discuss a few recovery techniques in greater detail, using which you can utilize post-sprint sessions for improving your body’s capacity to recover appropriately from intense workouts.

Proper muscle recovery is essential for avoiding excessive soreness. It will help your body build up crucial muscle groups that can improve your sprinting abilities. There are 3 important recovery aspects, which we will be covering in this segment.


Water For Sprint Training Recovery

Hydration is crucial for your body to carry out all functions properly. Its importance is only magnified when you start losing water via sweat due to intensive activity.

Try not to drink much water before commencing the workout since it won’t do you any favors to have water sloshing around in your stomach during your sprint.

However, once the workout is done, consume at least 24 ounces or three glasses of water within 60 minutes. Drink enough water throughout the day and to stay hydrated.


Unless you give your body all the nutrition that it needs for building up muscles and recovering from intense workouts, you will only wind up struggling with each passing day.

If you’d like to keep your body as fit as possible, it cannot be done with regular exercise alone. You must start making substantial modifications to your daily diet to improve your health. After the workout, it is important to give the body a good dose of high-quality protein along with some simple sugars.

Your muscles will utilize this protein for repairing the damage that you incurred during the exercise and build your muscles. Simple sugars also happen to be vital since you are likely to have burned through your body’s existing stock during your workouts.

You can also have a protein-rich shake along with fruit, which makes for an ideal post-workout body snack. Around an hour post-workout, you can also consume a meal, which includes lean protein, lots of veggies, and healthy fats.

Consuming plenty of veggies will provide you with good carbs. It will also provide a steady supply of rich antioxidants that can remove various waste products generated by your muscles during a workout.


You must have plenty of uninterrupted sleep when you are pushing your physical body to its limits during sprint training. If at all possible, nap for around two hours post-workout.

Timing is a big deal since the body starts to repair muscle damage around two hours after exercise. Therefore, resting during this critical phase can help the body focus its efforts on proper recovery.

It is also crucial that you get ample sleep during the night. Experts recommend between seven to eight hours of uninterrupted sleep at night.

Sleeping For Sprint Training Recovery

Exercising and sprint training, in general, tend to make you feel tired towards the day’s end. However, if you aren’t getting the sleep that you require, there are multiple techniques you can use for getting a decent night’s worth of rest.

Bottom line: If you recover better, you can run and sprint better during the next day of training.

What Should I Look for While Purchasing Sprinting Gear and Apparel?

You can avoid injury and run faster if you have the right kind of gear during sprint training. However, picking the wrong type of gear can slow you significantly and cause unnecessary injuries.

That is why it is important to take your time and select the right kind of gear when you start. This is also why we are focusing on this aspect in this segment of the course.

Running Spikes

Running Spikes For Sprint Training

Running spikes are integral to any kind of sprinting gear. Therefore, we’ll be spending quite a bit of time talking about them.

Spikes happen to be special shoes, which are designed specifically for various track and field events. Therefore, it is important to select one based on the distance that you expect to run.

These shoes can be found at any running specialty or sports stores. Spikes can offer traction between the ground and you exactly where it is required.

During a sprint, all spikes happen to be present on your foot’s front part, which allows you to properly grip the race track & launch yourself ahead with each stride.

The shoes come with more spikes than any other running shoe and don’t have any on your foot’s heel portion since there aren’t needed there. You can try out a few shoe pairs before you settle on what shoe you would like to purchase.

Sprinters usually prefer snug spikes more than other kinds of running shoes & other events. A few even purchase shoes with spikes that are an entire size small compared to different types of running shoes.

While it is entirely your decision, remember that when you’re moving fast, they should have no kind of looseness, which could cause you to trip.

Shoes are usually your most significant investment in the sprinting gear department. Although top-notch spikes can set you back by $100 or so, decent pairs can be purchased for $50.

It is important to note that these shoes can last for many years on end, which is why they are well worth it. You might need to replace the spikes at some point, though. However, by and large, it is a wise investment worth making.

Running Shorts

Your running shorts must be made using materials that are flexible, comfortable, and breathable. For training, these factors are the only things that matter.

For racing, you’ll usually need something, which is form-fitting, to limit wind resistance. In case you’re planning to sprint in a competition, it is a great idea to practice in racing clothes to foster familiarity.

Running Shirts

Copy and paste everything you read about running shorts before and use the same criteria for shirts as well. The only significant factor worth considering is that your shoulders must be capable of moving freely. That’s why many Olympians use sleeveless uniforms or vests in their competitions.

Cooldown and Warmup Clothes

Cool-Down And Warm Up Clothes For Sprint Training

Since spikes are specifically designed for sprinting, you should not be wearing them during cooldown or warmup sessions since these sessions can then become even harder. Your spikes will also be subject to increased wear & tear.

Ensure that you bring regular shoes for such times and sweats or such comfortable clothes, which you can don both after and before your training sessions.

Plyometric Training

Although sprint training is primarily meant to focus on sprinting to enhance one’s form and speed, there are other exercises, that can be performed for building the muscles that one can utilize for moving fast.

Plyometric training can help you with this. During this segment of our course, we’ll explain more about plyometric training & offer three exercises that can aid you in increasing your speed.

What is Plyometric Training?

Jump training or plyometric training focuses on multiple highly intense jumping exercises that boost your strength and speed.

Multiple exercises come under plyometric training. However, you must be careful regarding the exercises that you do since specific exercises are meant to increase your strength, whereas other exercises are meant to boost your speed.

While integrating plyometric exercises in your sprinting training program, ensure that you only perform them on the days you aren’t sprinting.

That’s because such exercises are incredibly intense, and performing them along with your sprint program can be too much for your muscles to bear.

Limit your plyometric training activities to two times a week, which will be sufficient. Here are 3 plyometric exercises, which can aid you in increasing your speed:

Forward Bounds

Forward bounds are comparable to sprinting one stride at a time. Your goal here is to use the maximum possible force for moving forward into long bounds.

Ensure you utilize the correct sprint form to derive maximum advantage out of this exercise. You have to drive yourself forwards using the heels on your foot, 1 stride at a time.

This can help you enhance the power output per stride and aid you in lengthening your strides. Perform three sets of powerful forward bounds measuring twenty yards each. Allow yourself two to three minutes of complete rest between each set, as well.

Repetitive Long Jumps

Repetitive Long Jumps For Sprint Training

Repetitive long jumps can coordinate your lower and upper body regions properly and minimize the amount of time you have to spend standing. This can aid you in moving at a faster pace.

For performing repetitive standing long jumps, begin with your shoulders and feet in line. Proceed to jump forward and cover as much distance as you can.

Once you’ve touched the ground surface again with the heels of your legs, jump again in the manner described above. Do three repetitive standing long jump sets of twenty yards each. Rest for two to three minutes between each set.

Depth Jumps to Standing Long Jumps

This unique plyometric exercise focuses on training your body to explode forward instinctively whenever the heels of your legs touch the ground.

For performing a depth jump to standing long jump, stand on a highly stable surface, which is at least one-foot high. Then step off & land with your feet fixed firmly.

Immediately do a single standing long jump. Carry out three sets of five depth jumps to standing long jumps with two to three minutes of proper rest between each set.

The Importance of Muscle-Building & Strength Training for Sprinting

This segment of our course will discuss several reasons why muscle building and strength training exercises must be incorporated into your regular exercise program for sprint training.

This can be distilled down into an ordinary physics equation: Acceleration equals force divided by the mass. Or a=f/m. Here are some ways how strength training is capable of helping you run at faster speeds.

Increases Force

As per the laws of physics, the force exerted on objects is directly proportional to the speed at which they move. That holds for sprinting as well.

When your body creates more force inside the muscles of your legs, you’ll be capable of accelerating forward at a higher speed. Once you build up your leg muscles, you’ll be capable of enhancing the force produced by them in a single stride.

Reduces Weight

Again, physics tells us that the effect of any force put on an object increases in an inversely proportional manner to the size of the object.

Strength training can also help you reduce your body weight by burning useless body fat that can help you move faster using the same force. If you’re light on your legs while sprinting, that can help you not get tired so quickly.

Decreases the Chances of Getting Injured

During a sprinting session, your tendons, ligaments, joints, and muscles have to function together at peak capacity. If they’re not strong enough, then sprinting can cause injury.

If you practice strength training, it is possible to build important body parts in a slow-paced, more focused environment, which ensures that they will be ready to function at peak efficiency when you’re on the track.

Improves Balance

There’s a chance that you have a leg that is stronger compared to the other. Although this won’t have any negative effects during the ordinary course of life, your sprinting abilities may be affected by this.

You are also likely to get hurt due to the force disparity. Strength training can help you develop muscles in your weaker leg until both legs have an equal amount of strength.

Develop Fast-Twitch Muscle Fibers

Develop Fast-Twitch Muscle Fibers for Sprinting

These muscle fibers are crucial for athletes looking to run at higher speeds.

Although fast-twitch fibers are a lot more complicated than that, there are several exercises that you can use for shifting your muscle fiber ratio for increasing the number of fast-twitch fibers.

Strength training involves targeted exercises, which can ultimately boost your peak running speed and capacity.

How to Integrate Strength Training into Your Sprinting Program

Ensure that your strength training program is only scheduled for days on which you aren’t planning to sprint. Ensure that all muscle groups are worked upon reasonably every day.

While maximum attention has to be paid to your core and leg muscles, your arms have to be included as well.

If you’re a beginner in strength training, ensure that you learn all relevant exercises as soon as you can and practice them thoroughly before you increase the sets, reps, or weight.

It’s crucial to perform each movement in a precise manner to avoid injuries and derive maximum benefits.

Advanced Sprint Workout

Once you have advanced well enough, you can use this routine for training effectively on race tracks. It is especially useful if you prefer to sprint in a straight line since it can teach you about sprinting properly along the curves of a track.

You can improve your workout by placing four cones or such easily visible visual markers along the race track at each point. If not, you may also utilize the race track itself, provided it has already been marked.

  • Begin with a warmup.
  • Place cones at every track corner (the beginning of each straight or curved section).
  • Sprint ahead from the first cone to the second cone.
  • Jog from the second cone to the third cone.
  • Sprint from the third cone to the fourth cone.
  • Jog from the fourth cone to the first cone.
  • Walk 1¼ laps around the entire track to rest yourself.
  • Sprint from the second cone to the third cone.
  • Jog from the third cone to the fourth cone.
  • Sprint from the fourth cone to the first cone.
  • Finally, jog from the first cone to the second one.
  • Repeat this set.
  • Cool down.

During this routine, in case you start on the straight side, you’ll first jog the curves and sprint the side during the 1st half. You’ll then jog the side and sprint the track’s curves during the 2nd half.

To mix things up even further, if you’re all by yourself on the race track, you may perform another set in a different direction.


It is important to take your time and move at a pace that is comfortable for you. There’s no hurry in sprint training. Once you’ve understood everything there is to know about sprinting and have set realistic goals to shoot for, you will be able to succeed better.

Those of you who do not want to lose at any cost must make every move after considering all long-term consequences. The changes that you make aren’t supposed to be just a temporary measure. These new changes are supposed to herald and welcome a new, better lifestyle into your life.

You shouldn’t consider sprint training to be just another activity that you indulge in on an occasional basis. Sprint training aims to transform your body entirely and increase your speed. You must make it the primary focus on your life at all times. It is only then that you’ll be capable of experiencing all of its advantages.

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