By writing realistic and attainable goals on a calendar, you are more likely to stay on track with your training plan. Make sure that your training plan can be accommodated by your existing schedule. You are more likely to continue making progress toward your goals when training doesn’t become a chore, but is something that you enjoy.
Being accountable to a group rather than just to yourself also makes it much more likely that you will achieve your goals.
Try doing some bench presses (3 sets of 6 reps), barbell squats (3 sets of 6 reps), and some chin-ups (10 reps). [2] X Research source Yoga is another great option for building strength and improving balance.
Stretch out your legs and hips. Standing with your hands on your hips, try swinging each leg back and forth 25 times. [3] X Research source After 10 minutes of stretching, you should be warmed up enough to start working out.
If you are still fatigued, wait for 2 minutes before beginning the next dash.
Keep your spine straight, and your head up and looking forward. It may help to imagine a string attached to the top of your head being pulled upward. [6] X Research source
With each stride, lift your front knee, and straighten your back leg. Keep your strides short and quick at first, and gradually lengthen your strides as you get closer to the finish line. [8] X Research source
Top runners generally have a cadence over 180 steps per minute. Try increasing your cadence by using a metronome to train your body to recognize a rhythm that beats at a particular tempo. Keep in mind that it can take 6-8 weeks to improve your cadence. [9] X Research source
Get your arms in the proper position by pretending that you are lightly holding a small bird in each hand. [10] X Research source Proper arm motion will help you move your legs more quickly as well.
Try taking in around 1 gram of protein such as chicken, fish, or lean ground beef per pound of body weight per day. Eat plenty of dark fruits and vegetables such as kale, blueberries, and raspberries. They should make up about 30% of your diet. Satisfy your snacking cravings with healthy fats such as natural peanut butter, almond butter, and avocados. Avoid sweets and heavy meals.
Avoid drinking coffee or alcohol in the days leading up to the race, as too much of either can dehydrate your body. To make sure you are hydrating properly after a run, consider weighing yourself before and after the run to see how much fluid you are losing while sprinting. For each pound lost while running, you should drink as many as 24 ounces of water or a sports drink to replenish your fluids. [13] X Research source
Sprinting shoes, known as track spikes, are built for speed and have built-in spikes that grip the track as you tear toward the finish line. They should be lightweight and fit snugly.
