Sprinting is nothing but running at the maximum speed of your body and covering a specific distance in a limited period. It is used in many different kinds of sports, especially those involving running, it is used to reach the target at the fastest speed possible. The word sprint comes from the athlete world where races over a short distance say 100m,200m, and 400m are referred to as sprints. The average sprinting speed of athletes is usually found to be 24 km h. Studies have shown that there is a lot of genetics involved in our sprinting speed, so this is also one reason why some athletes have difficulty increasing their sprinting speed.
Experts always persuade athletes to train their bodies to increase their sprinting speed to defeat these limitations but how much so we train our muscles and brain genes have some different plans so it is a task to increase your sprinting speed.
Experts say that our gene- structure may instruct our mind & body to run at a specific speed to preserve our calories, this is the reason why it is so difficult for some athletes to improve their timings.
It is a general belief that people run faster when it is to cover a short distance and later slow down their speed if the distance is long. But research conducted at Queen University London by professors studying running mechanics for 15 years showed that most athletes run at the same speed irrespective of the distance.
Ways To Overcome These Natural Barrier In Speed
It is found that humans and animals tend to run at a speed that utilizes the least amount of their energy. But nowadays when the objective of running is speed humans have tried finding out ways to overcome this tendency to save energy. Trainers claim that we can alter the neuromuscular adaptations that happen within the body by training the muscles to work efficiently even when the running speed is high.
For instance, let’s imagine 100 muscles are working while you are running at a particular speed but in reality, only 50 muscles are required to work to move your body at that particular speed. Those extra 50 are working but do not have their neuromuscular pathways defined so the body compensates as the efficient pathways are not established every time which can be achieved by proper training.
It is exactly like finding your way out through a maze. The first attempt will end up in a lot of dead ends and wrong turns but after several attempts, you will be able to find the fastest the most efficient exit. The neuromuscular tracts in our body are exactly like a complicated maze. So, the more you train the more efficient you become as you are teaching your body which muscles to use and which do not to use.
Get Your Trainer & Plan
Every human body is different. Every person has a limit to their muscular abilities which sets a mark for their performance. Every athlete running or sprinting efficiency depends on their body mass, weight, height, and a lot of other factors. So athletes can improve or alter their speed through good nutrition, better weight management, better hydration, resting properly, and setting goals for both time and distance.
When It is to hydration, drinking electrolytes with high sugar is not recommended as a routine. It is advised to drink electrolytes only after a lot of sweating or continuous running. Having a comfortable weight is great but weight loss can help immensely in increasing the speed.
Setting More Realistic Goals
While trying to improve the speed it is advised to be patient and set more achievable and practical goals rather than setting unrealistic expectations from oneself and be patient.
It is best to set weekly goals for both increases in speed and distance. Once comfortable with a particular distance and speed then proceed to the next target.
For example, First, try to complete the 5km rep in a particular time and speed and get comfortable with it then move ahead to the 10 km rep.
Stretch More Often
Do not ignore stretching the muscles before and after races or even during heat practice. Stretching the muscles outpost running helps prevent any injuries and sprains.
Music – Let The Base Raise High
Research has shown that listening to high beat music helps in boosting up the speed subconsciously. Listening to high-paced music speeds up the stride frequency which can then improve the running speed.
Lastly, it is difficult to suddenly increase the sprinting speed for any human but it can be done if muscles are trained well while focusing on the body weight, mass, height, diet, overall health, and fitness