Features and rules of sprinting: tips for beginners

A sedentary lifestyle has now become a problem for many people. Hurrying from home to work and back, most people are used to rules of sprinting using personal or public transport, trying to save an hour or two, in time to spend them in the family circle or devote to some other business.

Particularly acute is the lack of movement among office workers. Spending the days around the computers, people are disappointed to see a decline in their strength, rapid fatigue, apathy and a deterioration in overall well-being. The problem of excess weight also makes itself known more and more often.

And that’s surprising: the less physical exertion is present in a person’s life, the more he gets tired, needs rest, the more often he becomes depressed. And the way out, meanwhile, is, and quite simple! Nature has created a human body with the expectation of a constant movement, it is in it lies the secret of vivacity and the reserve of vitality.
Energy can be scooped from sports, and one of the great options is sprinting.

Features of this sport

Running is one of the most natural and useful sports. Judge for yourself. The child begins to run at once, it is necessary for him to learn to walk. During such an action, all muscle groups get heavy load, blood is saturated with oxygen, the heart muscle becomes more hardy, the respiratory system strengthens, and the brain exercises for the buttocks produces a good dose of endorphin, the “happiness hormone”. That’s why after training so raise the mood and tone. However, it should be borne in mind that running can be different.

The most sparing for the cardiovascular system is jogging. It does not provide for sharp loads and gives a long and moderate pacemaker.

Sprinting, on the other hand, requires maximum stress on a short distance of all body systems, because the race is run for a while, and each new training is aimed at improving the rules of sprinting speed indicators. This sport is not suitable for everyone. Beginners need a thorough preparation for this type of workload. Jogging, by the way, is fine for this!


rules of sprinting


Sprinting technique

What is the difference between the sprinting technique and its other variety? We’ll figure it out.

So, the race itself can be divided into four phases.

  • Start

At these moments, the athlete takes the starting stand, putting forward the leading (strong) leg, tilts the body and shoulders to the level of the pelvis and prepares to make a jerk that follows the whistle. As soon as it repels from the pads, the upper part of the body enters the work: the arms bent at the elbows move with the legs in the same rhythm.

  • Overclocking

During the first 6 seconds of the movement, the maximum speed is achieved by the athlete. During this time he manages to overcome the distance of about 30 meters long.

  • Running in the distance

Starting, the runner accelerates, increasing the length of the step. Having developed the speed, the athlete must perform the main task: to cross the finish line first. It is established that at the eighth second of the race the speed starts to decrease invariably both among rules of sprinting amateurs and professionals. The bottom line is not to lose all the forces just before the end of the match.

  • Completion, finish

Crossing the treasured line, some athletes make a jerk, trying to cover the rest of the distance with a jump. This trick rarely works. The forced stop to prepare for this jump, as a rule, simply “eats” those precious fractions of a second that could ensure victory in the competition.

Experienced athletes try to pass the last segment at the highest possible speed, slightly pushing forward the shoulder or chest.

To master all the subtleties of a sport such as sprinting, you must be patient and make a lot of effort, and also make sure that there are no contraindications by visiting a doctor and going through a medical examination.


sprinting technique


Warm up

Run sprinter without a preliminary warm-up will not bring the desired results, and a novice can also hurt. Muscles need to be warmed up to give their best. The warm-up includes stretching exercises, for example, tilting in different directions and forward, when the palms touch the ground before the toe of each leg in turn. Squats, corners of the body will also help prepare the body for an intense load. A small jog will set up the respiratory system and work the heart for a quick run.


During maximum loads the body always experiences a certain stress, so it also needs a smooth end to the workout, as well as in the warm-up. After overcoming the distance, do not immediately relax, it can disrupt the work of the heart. It is better to go to a slow run, then – to walk. It is necessary to move until the pulse does not return to normal, and breathing does not equalize.


Sprinting is not the most traumatic sport. However, the risk of tucking a leg, pulling a muscle or a tendon is great. Injuries caused by falls can be very serious – from severe bruises to fractures. The most important element of athletic outfits for runners is proper footwear. Sneakers should have the following characteristics:

  • Lacing that ensures tight fitting of shoes to the foot; Velcro is not the most reliable option;
  • the heel must be firmly fixed;
  • The shock-absorbing outsole provides softness when pushing away from the ground and prevents foot injuries.

Shoes should strictly correspond to the size of the athlete’s foot and be in good condition, as it is not only about the brilliant results of the race, but also about safety for health.


Injuries can be triggered by a clash between competing runners, so each athlete needs to work on coordinating movements and strictly adhere to his route, without getting out of the track.

Clothing for competitions is usually selected in advance. As a rule, it fits the body, not interfering with free movement.

For individual training, if they are held in the fresh air, dress should be according to the weather. The material must be moisture-releasing and quick-drying. In cold weather, two layers of clothing should be worn: a sports thermal underwear and a suit protecting the body from wind and hypothermia.

During training, the body actively consumes moisture reserves, from which it follows that they must be replenished. There is not any drink that suits you, except for pure still rules of sprinting water, which you need to drink in small portions.


features and rules of sprinting


Eating directly before the load is not only unprofitable, but even harmful. Running with a full stomach can lead to very unpleasant sensations and cause health problems. It is also not recommended to eat immediately after classes.

Sports nutrition

Each professional athlete has his own diet, designed specifically for him. If we talk about sports nutrition in principle, then, first of all, it means healthy food. From the menu it is excluded:

  • fatty;
  • sweet;
  • flour;
  • snacks;
  • alcohol;
  • salted and smoked.

Eating natural products and preferring fresh vegetables, fruits, cereals and other useful food, any person can not only achieve success in sports, but also rules of sprinting bring your body in an excellent shape.

To get maximum benefit to the health of the body and spirit, the main condition is to run with pleasure! Then the victories will not be far off.

Author: admin