Home » Archive by category "Sprinting" (Page 2)


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.

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

Perfect Your Sprint Start | FastTwitchGrandma Tips & Tricks

The start to a race is the most important phase. The start can determine win or lose in a close race. This video demonstrates a drill to improve your block start mechanics using the VertiMax. Key Factors: 1. Alignment 2. Set Position -90 degrees at the front knee -120 degrees on the rear knee

4 Warm Up Exercises for Treadmill Sprinting

Virginia Davies, founder of Forever Fit Science, and John Trautmann, coach for the Mile High Run Club of NYC, demonstrate the functional drills you can use to warm up effectively and safely for treadmill sprinting. High-Knee Run Bounce off balls of feet and bring your knees high Perform for 30 seconds, then rest and repeat Power

Improve Your Sprinting Technique & Form

John Trautmann is a 1992 US Olympian and 1- mile run World Record holder for men aged 45-49. Learn the key principles of sprinting form and technique as John demonstrates the mechanics involved: Sprinting Posture Relax your face, neck, and shoulders Run tall Keep your head up Arm Action Keep elbows bent at 90 degrees Drive

Push or Pull? Sprinting Mechanics and You

Evan Stevens One of the comments that I received after last weekend’s UWO Health and Wellness Symposium was what it meant to be a “push or pull sprinter.” This comes from a comment that Mr. Andy O’Brien made during his Developing a Body for Sport and Life about how every athlete is different – that

The Masters Sprinting Community – Friendly And Competitive

Meet 41 year old Antwon Dussett, Masters sprinter, from Peoria, Illinois. Dussett who is a Gulf War veteran started sprinting in 1994.  He is a 400m 2000 Olympic trials qualifier, 400m 2017 World Indoors Masters Champion and a US record holder (ages 35-39) in the 200m. Dussett says the masters running community along with the

Meet Masters Sprinter Steven Sashen

Meet one of the fastest Masters sprinters in the United States, Steven Sashen. At 55 he proves speed does not decline with age. Sashen, founder of Xero Shoes, shares his passion for sprinting and tips for staying fast and motivated. Watch his video presented by Forever Fit Science for a dose of inspiration. You

So You Want To Be A Sprinter? – Ebook Edition

Evan Stevens So you want to be a sprinter; be prepared to work at it. While all humans are born with innate ability to “sprint” (due to biological fight or flight responses), the ranges of ability vary greatly. Some people are destined for Olympic and world championship greatness. Some will never achieve more than the

So You Want To Be A Sprinter? – Part 5

Evan Stevens So You Want To Be A Sprinter? - Part 1 So You Want To Be A Sprinter? - Part 2 So You Want To Be A Sprinter? - Part 3 So You Want To Be A Sprinter? - Part 4 Part 5: Basic/Sample Training Program Now we come to the training itself.

Show Buttons
Hide Buttons