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Sprinting

At first glance, sprinting and running don’t seem like the most complicated forms of exercise. However, the mechanics behind effective technique and form, as well as the best training drills, strength-building exercises, and proper approaches to recovery can make all the difference to your success.

ForeverFitScience is here to help you learn how to treat common running injuries, train to become a master sprinter, develop correct sprinting and running form, improve hip mobility, strengthen your core effectively, and more. To learn more, explore our Sprinting articles below.

Sprint Training Workouts & Exercise: The Secret To Younger Muscles

It has long been accepted that as we age we will all face an inevitable loss in muscle function and size. But it may be possible to slow down this process through an exercise that targets specific muscle fibers – fast twitch fibers.

Our muscles are composed of both “fast twitch” and “slow twitch” muscle fibers. Fast twitch muscle fibers tend to be bigger, produce more force, contract more rapidly and fatigue much more quickly. Slow twitch muscles, on the other hand, are smaller, but they can work at a lower force for a much longer amount of time without fatigue. Everyone has a combination of both slow and fast twitch muscles and as we age the ratio of the space they occupy in our muscles changes. This process begins as early as age 30 in some people (Lexell et al., 1988 ;Ortel, 1986).

Fast Twitch Muscle Training

In 2006, Korhonen and colleagues, in their study entitled “Aging, muscle fiber type, and contractile function in sprint-trained athletes”, examined the muscles of highly trained male sprinters between the ages of 18 and 84 to determine the influence of age and long-term sprint training on their musculature. Their findings may change the way you choose to exercise!

The aging process in humans is characterized by a loss of muscle mass, loss of force generating capabilities and decreased speed of muscle contractions. There also appears to be a decrease in the ratio of fast twitch to slow twitch fibers as a person ages. Could consistent sprint training delay these age-associated declines in our muscles? What this study found may surprise you. Korhonen and colleagues found that as a sprinter ages, the size of their fast twitch fibers appears to decrease but the area of slow twitch fibers stays very much the same.

Younger sprinters have fast twitch fibers that are bigger than their slow ones, but as a person ages, their individual fast twitch fibers become smaller than their slow twitch. This creates a decrease in the overall ratio of an area occupied by fast twitch to slow twitch muscle. Interestingly, in sprint-trained people across all ages, the authors found that 53-60% of their individual muscle fibers were fast twitch fibers, meaning there was no difference in the number of fast twitch fibers! So although the fast twitch fibers get smaller, the actual number of fast twitch fibers seemed to be maintained.

5 Best Gym Exercises to Improve Acceleration

Hunter Bennett As many of you would already know, a sprint event can be broken down into four distinct phases – the start phase, the acceleration phase, the maximal velocity phase, and a phase of deceleration. Although each of these key phases holds specific importance within the realm of sprinting success, coaches and athletes

Top 5 Drills to Improve Your Acceleration

Hunter Bennett If you took a close look at any track-based sprint event, you can begin to break it down into four key phases – the start phase, the acceleration phase, the maximal velocity phase, and a phase of deceleration. Now, while each of these phases holds specific importance within the realm of successful

How to Achieve a Near Perfect Sprinting Technique

Alyssa Bialowas The proper sprinting technique requires the combination of understanding the biomechanical variables of sprinting as well as external factors such as your running equipment (proper footwear, adequate running stopwatch for training), and environmental factors such as the temperature, air resistance, and the conditions of the ground you’re running on. High speed sprinting

The Biomechanics of Sprinting

Alyssa Biawolas Understanding the biomechanics of sprint running form is essential to successful sprint performance. Biomechanical variables influencing sprinting include reaction time, technique, force production, neural factors, muscle structure and the electrical activity produced by skeletal muscles. Thomas (2017) found that maximal running speeds in sprint events are achieved by creating a high force output,

Boost Your Metabolism with Sprint Intervals

Alyssa Bialowas Whether training for races or team sports, sprint interval training is used by athletes to reach peak personal fitness. Similar to high intensity interval training (HIIT) more broadly, sprint interval training boosts your metabolism for several hours after you’ve competed your workout. This contributes to weight loss and fat loss efforts in your

Training Factors to Improve Sprint Performance & Speed

Ryan Cross, Physiotherapist One of the most exciting events in the Summer Olympics has to be the 100 m sprint.  The winner of this race is considered the fastest on earth.  To get to this level of speed, proper training is required.  In fact, speed is an important aspect for most sports. Coaches and

Agility & Weightlifting for Sprinters | ForeverFitScience Sprinting Tips & Tricks

In sprinting, one must be able to have an explosive start by exploding from the hips, foot strength along with stable movement, core control, and the ability to extend and contract muscles quickly. As a sprinter, weightlifting has been my go-to in achieving the attributes of a competitive runner. Exercises: 1. Single Leg Hops

Standing Start & Initial Acceleration Can Determine Sprint Speed

A Review by Alyssa Bialowas The ability to accelerate in short sprint distances benefits the performance of athletes in team sports such as hockey, football, rugby, soccer, and in all athletics and sprint distance running. Sprinting requires an individual to cover a set distance at maximum peak strength and cardiovascular output. The ability to

Upper Body Exercises For Sprinters | FastTwitchGrandma Sprinting Tips & Tricks

Enhance the intensity of your workout with HyperWear Gear and save space with their SandBell Weights. Upper Body Strength is just as important as lower body strength when it comes to the biomechanics of running. There is a saying that goes “your legs will follow your arms”. Therefore, in order to finish strong we

Hurdle Mobility Circuit | FastTwitchGrandma Sprinting Tips & Tricks

Hurdle Mobility - Strengthen those flexors to open up the hips for greater performance and increase in athleticism. A great way to do so will be incorporating hurdle mobility drills to your warmups. Hurdle Circuit: Lateral Bent Leg Skip Overs Same Leg Step Overs Double Leg Hops High Knees over short hurdles into a

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