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5 speed hacks to make your morning running workout more explosive (and burn calories!)



It works. And then we sprint. And no, that's not the same thing.

When you think of "running," you most likely think about driving a 5K or 10K or a few miles at the beginning of your morning. It's about putting one foot in front of the other for several kilometers, a workout that will make you sweat and beat your lower body.

The Sprint is all about reaching the top speed in the purest sense, something you can only hold for a few seconds. It's about really accelerating your body and having every step of your step. It's not easy either, and only a few seconds of sprint will make you gassed.

But learning this art can make your distance training even faster and better. You'll see how you set new personal records in these 5Ks and 1

0Ks, and you also have a new option for a fast calorie burning session.

Sprinting causes your body to light various muscle fibers and quickly activates twitch fibers in addition to the traditional slow-twitch fibers that promote endurance activity. In a study of March 2018 it was found that only six sprint training sessions can improve your mileage, even if you have been running for several years.

I trained regularly to work on my sprinting technique, most recently last January, when I coached Nike coach Jess Woods weekly and focused on getting faster. It's a kind of workout that affects all of my running training, equips me for a better sprint, and also makes my legs more explosive and well-conditioned for blasting work.

You understand it now: Learning to sprint can make you a better all-rounder. Unlike the basics of running, sprinting is not a given, especially not if you've done a desk job all your life. To be active fast, you have to do more than walk; You have to think about perfecting your running mechanics.

Sharpening the Stride of a Sprinter

A sprint step is not just one foot in front of the other, as in a normal running step. It's a much more nuanced movement than this, one designed to get your swing going in one direction as quickly as possible, with as little movement as possible. To accomplish this step, you need to adjust the random way you can take a normal five-mile morning run. These exercises, which I've learned over the years and strengthened with Woods in January, can help you do that.

Bind Your Arms

Ranged runners do not move their arms much when they run. There's a reason for that: Maintaining a calm upper body can help save energy.

But a sprint is not about energy savings. It's about getting there as fast as possible. If you include your arms, you can grow faster. So learn to pump your arms hard and aggressive if you want to reach speed by sprinting.

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This also promotes a more aggressive legstep, as the upper and lower bodies are more interconnected than you may be Do not run with the arms crossing your body, do anything so your arm pumps straight in the direction you want to go and try to pump it quickly.

One way to work on it (and yes, it takes work): Sit down on the floor, legs straight in front of you, tight the core without moving your legs, pump your arms as fast and powerful as possible, so that your butt begins. Come off the floor and you're almost starting to move forward. Do this for 30 seconds, 30 seconds off, every 5 days for 5 minutes to boost the efficiency of the arm sprint.

Attack on the ground

If you're a calmer Runners are tending to float off the ground You want to change this to really create speed. When sprinting you have to attack the ground with every step.

First, make sure every step counts. If you travel a long distance, you can waste a step here or there. But if you sprint, you want to hit the ground with your foot every moment. As Woods would tell me, you want to be "loud and loud". Try to hit the ground hard with every step.

This not only has dramatic effects. Your calf works like a spring when sprinting, then absorbs and explodes with the same energy in a so-called "stretch-shortening cycle". If you do not hit the ground, the spring will not burden you so much. So run loud, if you want to sprint and really attack the ground. You can work on it during your basic sprint exercises. If you've ever had high knees, remember to make those high knees, but leave an impression every step of the way.

Rise your knees Knee drive is critical in sprinting. The higher you can move the knee relative to your hips without fully rolling the pelvis forward, the longer you can go each step. And 10 quick, long steps beat 10 quick steps that just can not handle so much ground.

To train the work of the knee pusher on high knee ears. Try to do three 30-second kneecaps with high knees before each sprint or run.

Learn Dorsiflex

When working on your knee, think of a dorsiflexion of the foot you are lifting. What does Dorsal Flex mean? It means you use your shin muscles to bend your foot up. If this is the case, it will bring the calf face forward more aggressively (and you can also attack the ground.)

Focus on the Core

Your Core Is Critical to Your Sprinting Capacity Arms drive your legs more naturally and bring you closer In a better physical position for the sprint, you want to build a straight line from head to toe of your extended leg every step of the way, creating a strong position to move in. Drive is best done with a strong core.

There are a variety of exercises that you can do to do this, but start with movements like the plank, where you can learn how to plank.

Master the plank and you can do so with advanced core movements

2 Quick Sprint Workouts

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Improve your sprinting technique and prepare your body for a different running workout: sprint training. For sprint workouts, you only have to run for a few seconds and then dial back to recover. They are also among the most potent high-intensity interval trainings available, which means they burn a lot of calories while building muscle, cardiac capacity and stamina.

Try these two example sprint workouts:

The Football Field Frenzy

Warm up with a short 10-minute jog. Then set up on one side of the football field. Run 10 meters as hard as you can and concentrate on maintaining your swing. Go back to the starting line and repeat the process. Then walk 20 meters. Go back to the starting line and repeat the process. Repeat this process up to a distance of 50 meters and then rest for 4 minutes. Do that twice.

Timed Road Race

You can run this race anywhere. Jog for 10 minutes on your favorite track to warm up. Immediately start as hard as possible for 20 seconds, then continue with a 1-minute jog. Repeat this process four times and then move for 5 minutes. Repeat the 20-second, 1-minute jogging pattern again. Ebenezer Samuel, CSCS
Ebenzer Samuel, CSCS, is the fitness director of Men's Health and a certified trainer with more than 10 years of work experience.


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