Sprinting: good posture and set of exercises

Maybe you are familiar with sprinting, aka sprintin English. Still not familiar with this athletic running category? What about Usain Bolt? Yes, Usain Bolt is a (veteran) famous sprint runner who holds the title of fastest man in the world. Usain Bolt's 100-meter sprint record only takes 9.58 seconds.

As the name suggests, the track distance used to run is really short, which is 100 to 200 meters long. With such a short distance, it looks easy to do, right? But in fact this is not always the case. You have to be completely fit to get to the finish line. So, if you want to run as fast as a Bolt, take a look at these short distance running tips.

Ensure that your posture is perfect for the best sprinting

Good posture while running can increase your running speed on the track. The wrong posture or the wrong position can increase the time you run. Not only that, perfect posture can reduce the risk of injury. Check out the thin short distance run by coach Nick Anderson, quoted from the following Runners World.

Shoulders and Head

Keep your shoulders down and relaxed. The head is in a straight line with the limbs below it. Keep the shoulders straight and avoid rotation of the shoulders.

Waist

Try to imagine that your body is being pulled up by a rope around your head. This is to make the weight on the waist feel just right. Tighten your abdominal muscles to get the right posture.

Knee

Push your knees forward and raise them high. This will generate more power and push the range a step further.

Feet

As soon as the soles of your feet touch the track, lift your toes toward your shins, until the soles of your feet are in a horizontal position. Make sure you land the soles of your feet with your feet centered and under your body, not in front of you.

Heel

After touching the floor, make sure that your heels are in a full circular motion all the way back to your butt, but not touching. Don't move your heels straight forward before they almost touch your butt. This will make the repulsion even stronger.

Forms of training to support short distance running performance

There are several types of exercise that can improve your short distance running performance. The following are some of those suggested by Jenny Hadfield, a sports trainer from Chicago.

First, warm up properly. This is important because the harder you force your body to run fast, the greater the risk of injury to your muscles. Walk and jog for five to 10 minutes before you do a short sprint.

To warm up, you can practice by doing high knees exercises, or the motion of lifting your knees high alternately, or what you usually hear by walking in place. Additionally, you can do butt kickers. Similar to a spot walk, except that only the knees move down and the heels touch the buttocks. Skipping or jumping rope can also be done.

Then you can do a joint exercise between walking, jogging, running to sprinting. Start walking and speed up every 10 seconds until you reach your full sprint speed.