The Best Sprint Workouts to Get Faster, Build Muscle, and Drop Fat

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Most people do not run at their own pace unless someone chases them. But here’s a new idea: “Practicing to run faster will make you faster,” said Matt Nolan, certified running coach and master instructor at Barry’s Boat Camp in New York, New York. Say Spiritual exercises, or easy maintenance periods after short, hard work, help you become a better runner at every speed and distance.

The reason for this is that “they train the body to build fast-growing muscle fibers, build muscle, improve heart rate, and overall heat performance.” Plus, the more comfortable you get at these high-intensity speeds, the more they will start to feel. After just a few weeks, you will be surprised how easy it is to keep wall spirits moving from wall to wall longer than when you started.

When doing this sprint exercise – only once or twice a week – make sure to leave plenty of time to warm up and cool down before and after. Solid warmups include dynamic exercises such as hamstring sweeps, camel knees, quad stretches, and butt kicks, followed by an easy 1 mile walk or 3 minute strider (15 seconds. After 30 seconds of increasing intensity). Walking or jogging)). You can do the following routine on the treadmill or outdoors either on the track or on the road.

Sprinkle on the road
Panomas Yanthai / Shutterstock

1. Initial sprint exercise

Nolan explains, “This exercise is so easy for anyone to follow and teach you to pace yourself.” “Try to match the same pace you do in the first step, but a lot of the repetition you do causes this kind of repetition to slow the body down and get faster.”

  • 1 min walk
  • 30 second sprint
    Repeat 6-8 times

2. High speed sprint workouts

“Alan Saint-Duc explains,” by working at a very fast pace for short-range efforts – with full recovery across data. You are training the nervous system to improve speed, speed, strength and mobility of the limbs, “said a coach at Mile High Run Club, New York.

  • 3x 10–12 seconds @ 85 inc effort (or faster but not all) at 8 inc mile
    90 seconds retrieve walk or walk
  • 5x 10–12 seconds @ 95% effort (as fast as you can) 1 ٪ mile
    90 seconds recovery walk or walk

3. Hill sprint exercise

You will need a steep hill that is about a third of a mile long (or, if you are on a treadmill, set it at 3.5–4.5 percent of the miles). “This workout will permanently push you outside of your comfort zone when you increase the mountain climb,” says Amanda Nurse, an Elite Marathoner and running coach based in MA, Boston. Amanda Nurse, a Boston-based, elite marathoner and running coach, says. “Even on the way, try to keep up the effort and use the down hills as your recovery.” And lastly, don’t miss short sprints: “Improve your running shape, help lengthen all leg muscles, and improve your performance and business.”

  • Run one of the hill at high speed, then go down at an easy pace
  • Run up the hill on a steep hill, then roll down at an easy pace
  • Run along a steep hill, then climb down at an easy pace
    Rest for 2 minutes.
  • Spread the hill for 4 x 20 seconds, followed by a simple stroll down

4. Get off the sprint workout

Nolan says, “In terms of your cardiovascular fitness and mental growth, the amount of fast-paying efforts that get you closer and faster closer to you is physical.” Your brain will see and know. Is that as you progress towards smaller spirits, this will help you move faster and faster. “

  • 80 attempts with 3 x 600 meters or 90 seconds @ 2 min minutes (or 2 MPH at higher sprint speeds). Walking between maintenance walks or sets
  • 3 x 400 meters or 60 seconds 90 seconds with 90 attempts (or 1 MPH below the sprint brace above). Walking between maintenance walks or sets
  • 3 x 200 meters or 30 seconds @ 100 spr sprint speed with 1 minute. Walking between maintenance walks or sets

Spraying on the track
Mario Dow / Shutterstock

5. Endurance Sprint Exercise

Saint-Duc explains, “This time, instead of printing the most, you’re focusing on maintaining your expansion speed. It’s going to help your body run at a much faster pace for longer. Wellness training is an important factor if you want to run a half marathon or marathon.

  • 4 x 18-22 sec 8 line on 85 effort attempts
    90 seconds recovery walk or walk
  • 4 x 18-22 sec 1 inc incl
    90 seconds recovery walk or walk

6. Power Sprint Exercise

Two hundred meters is an eighth mile, or half of a track lap, which is a very easy distance to wrap your head around. The nurse says, “This is a great distance to improve endurance.” With such a long recovery, when you reach the next 200 meters, you should feel good again. “

  • In a strenuous effort, 15 x 200 meters (or 5 miles).
    Take a 200m recovery speed walk or stroll between sets

7. Pyramid Style Sprint Exercise

Pyramid-style exercises are faster, then gradually get you back to your starting point. Nolan says, “They are good at estimating the body. There is no direct recurrence.” “And the length of the recovery work effort is, so you always feel ready for the next break.” You should feel like you are flying at the end of each round.

  • Recover a walk or walk 1 minute after the 30 second sprint
    Receive a 90 second walk or walk after 45 seconds of spirits
  • 1 minute sprint followed by 2 minutes. Recovery walk or walk
    Repeat 4 times


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