By taking it sluggish, I imply that you simply shouldn’t exceed 90% of your maximal dash pace for the primary four weeks.
Whereas this may increasingly appear considerably extreme, it’s crucial. Sprinting at speeds between 90-100% of your most dash pace is extraordinarily demanding on the physique, which vastly will increase damage threat.
In the event you haven’t sprinted for a few years, your threat of damage is a complete lot greater.
And now that I’ve mentioned that, I’ll additionally say this: there are nonetheless HUGE advantages from working throughout the 75-90% vary.
In all honesty, I wish to preserve most of my purchasers working inside this vary, with occasional will increase to 95% and 100% maximal pace, as this limits gathered fatigue and related damage threat whereas nonetheless offering all of the fats loss advantages of dash coaching.
Use Hill Sprints First
In an identical line of thought, hill sprints must be carried out early in this system, earlier than flat floor sprints.
If we take a second to consider the mechanics of working, most individuals who get injured sprinting, get injured as they over-stride: that is when the entrance leg extends too far in entrance of the physique, resulting in a possible hamstring damage.
Fairly merely, by working uphill, we keep away from this over stride, because the foot can’t truly get past the physique with out touching the bottom.
As an added bonus, the bottom response forces are a lot decrease when sprinting uphill. This, in flip, reduces the quantity of stress positioned on each the knee and ankle joints, which might result in a decreased threat of joint damage.
As a lot as potential, the majority of your dash work must be on grass or turf. Concrete and pavement create a excessive load by way of the joints, which results in an elevated threat of damage to these joints.
Deal with Dash High quality
Sustaining a excessive stage of motion high quality throughout sprinting is necessary because it reduces the danger of sustaining each mushy tissue and overuse accidents.
Hold your chest up tall, shoulders again and head in a impartial place: this ensures that you’re not flexing excessively on the hips (which locations pointless stress on the hamstrings).
The motion must be fluid: easy arm actions and a easy rotation of the ribcage. Your elbows must be bent to 90 levels and the arms shouldn’t cross the mid-line of the physique (they need to transfer ahead and backward alongside the aspect of your physique).