Sprint Training: How to Kick it into High Gear

Increases metabolism (helps loose weight)

For years, amateur athletes were sold aerobic training as a miracle weapon for burning fat. However, research is now certain (Source: British Journal of Sports Medicine), that anaerobic training and therefore sprint training is more effective at burning fat. Without oxygen, the body doesn't burn fat during speed training, but training in a higher heart rate range increases energy consumption. This increases the absolute amount of calories burned. Sprint training also increases the afterburning effect on metabolism. This means that more calories than usual are burned in the hours following exercise.

You improve your endurance performance

If you incorporate sprints into your training again and again, you will benefit from better endurance in the long term. If you always run at the same level of intensity, your performance will stagnate as your body gets used to the strain. Anaerobic training, such as sprint training, on the other hand, creates new stimuli: every time you put your muscles under maximum strain when sprinting, they learn to process the lactate (lactic acid) that is produced better and faster. Your muscles tire more slowly and you become more efficient. So push your body with a few sprints from time to time. You will be rewarded with an improvement in your endurance performance after a few weeks. Interval training is great for runners!

You strengthen your mental fortitude

Sprint training will push you to your limits, not only athletically but also mentally. There will be times when you just want to stop and give up. But it's precisely in these moments that it's important to keep going and push yourself. You can be proud of yourself afterwards. Push through the pain. Afterwards, you'll be happy with your progress.

Sprint training is versatile

You want to try out sprint training, but running isn't your cup of tea? No problem. You can also do sprint training on your bike. Or you can incorporate sprints when training on the rowing machine or doing laps in the swimming pool.

Don't forget strength training

The body or musculoskeletal system is not designed for one-sided strain, as is the case when running. It needs stability from muscles and tendons. Strength training should therefore be part of your training routine.

In the following video, you will be shown a few strength training exercises that will get you running faster.

The best place for your speed training

You can do sprint training anywhere. However, it is best to run on level ground. This is because the risk of injury is rather high on uneven ground. At high speeds, the ankle joints are often put under a lot of strain and the risk of twisting your ankle is high. What's more, you don't have to concentrate on the path and watch out for roots, stones or uneven ground.

Do you have a track near you? Excellent. Because tracks are non-slip and you can complete your sprint training even when the surface is wet. The track allows you to push off explosively with every step. You can also use the marking lines to guide you during your run.

The right shoes for the right job

If you want to do your sprint training on a track in an athletics stadium or school sports field, it's worth buying cleats. Cleats have spikes that are attached to the soles of the shoes. With these shoes you have very good traction and avoid slipping. However, if you are planning to incorporate your sprint training into your regular jogging route, all you need are good running shoes. Learn how to find the right running shoes for your training in our magazine article.

Running school - train your technique

In addition to well-trained muscles, a good running technique is important for sprint training. To improve your running technique, you can use exercises from the sprint ABC and incline runs. We will explain both here.

Sprinting Drills

Athletes train individual aspects of movement with the sprint ABC exercises. These include hip, knee and ankle extension as well as knee lift - i.e. the accentuated lifting of the knee during the run -, arm use and an economical leg swing. The most important exercises are

Incremental runs

Not only runners, but also other athletes, such as soccerers, basketball players and handball players, benefit from improved sprinting technique. Incremental runs are used to pay particular attention to the correct technical execution, such as arm use, knee lift and extension of the knee joint and hips, at a controlled speed.

Increase your speed evenly over a distance of around one hundred meters until you have reached around 80 to 90 percent of your maximum running speed after 60 to 80 meters. It is important that you only run fast enough to ensure that you are technically sound and don't cramp up. You can repeat the run after a short breather.

The right running posture

It's all about the right posture - even during sprint training. Make sure you straighten your body during the sprint. Bend forward only slightly and look straight ahead. Your head should form a direct extension of your spine. Your arms should be bent approximately at right angles in the direction you are running. The movement of the arms comes from the shoulder joint and they swing alternately as you run. Keep your pelvis and hips stable while sprinting.

Recharge your batteries before and after every workout

You munched on a chocolate bar before your workout because your stomach was growling and then regret it during training? We all know the feeling? We recommend that you eat foods that are easy to digest, especially before a sprint or running session. Also avoid large amounts of fiber, as this is difficult to digest. Your body is busy digesting and cannot put enough energy into your training.

How do you protect yourself from injury?

When sprinting, the body is exposed to high stress. It has to intuitively compensate for and stabilize many fast movements. It is therefore important to have a well-trained body. This allows you to optimally protect your muscles, tendons and ligaments. However, muscles and joints can only work well if they are trained. Therefore, be sure to incorporate flexibility training into your warm-up program.

Interval training

In interval training, phases of exertion and recovery alternate. The recovery intervals are designed in such a way that the body does not fully regenerate. The incomplete recovery sets a new training stimulus.

Whether you are a beginner or a sports professional, interval training is suitable for everyone. You can start after the run-in. This is how it works:

Incremental runs

With incline runs, you can kill two birds with one stone. This is because you not only train your technique, but also your speed.

Do what feels right

As the name suggests: Do what feels right by changing up the rules. Vary the speed and length of this exercise to suit your mood. Run fast or slow at any duration you want. You can do short sprints of 50 to 100 meters or run at a quick pace for up to three minutes. It's helpful if you set goals for yourself. For example, run to the next bench, to the next lamp post or from the next intersection.

Stairs

Running up stairs trains the same muscles that you use to sprint. These include the thigh, glutes, calves and the core. Stair running also trains your coordination skills. So look for a large staircase near you! You'll usually find stairs with many steps in public buildings, theaters or monuments.

If you're new to running up and down stairs, just focus on sprinting up the stairs but not back down. Instead, walk down the stairs and use the break to catch your breath.