How do you run sprints properly?

Sprinting

Sprinting is a high-intensity fitness activity that requires participants to exert their maximum effort in running. It is a form of fitness that pursues speed and pushes beyond physical limits. Sprinting can be performed in various forms, such as interval sprints and repeat sprints.

I. Fitness Value

Sprinting is a high-intensity anaerobic exercise that increases heart rate and rapidly contracts muscles. It has a positive impact on improving speed, promoting microcirculation in the body, and developing muscle strength and explosive power.

First, sprinting enhances muscle strength and explosive power, improves the body's ability to tolerate oxygen deprivation, and increases the speed of muscle contractions, thereby improving speed-related qualities.

Second, sprinting greatly accelerates blood circulation in the body, leading to increased blood flow during and after exercise, which effectively promotes microcirculation.

Third, sprinting disrupts the body's internal equilibrium and enhances adaptability to changes in the internal environment. It also stimulates the central nervous system to maintain vitality.

II. Suitable Population

Sprinting is suitable for youth and school-aged individuals. Middle-aged individuals with a solid running foundation can also incorporate sprinting into their fitness routine (Figure 3-4).

III. Site and Environmental Requirements

Sprinting can be performed on rubberized tracks, primarily for ease of controlling running distances. It can also be done on roads with relatively low vehicular traffic.

IV. Key Precautions

First, it is recommended to wear running shoes and breathable, sweat-absorbing sportswear during sprinting. It is also advisable to carry a water bottle and replenish fluids during and after exercise.

Second, proper warm-up activities, particularly for the lower limb joints, should be performed before sprinting to warm up the entire body and allow the heart rate and breathing to adjust to the demands of the exercise. After completing the sprint, it is not advisable to abruptly stop but rather engage in stretching and relaxation activities to gradually restore calmness to the body and mind.

Third, alternating between sprints and slower running or minimizing the rest period between sprints maximizes the effectiveness of sprinting as an exercise.