Simple Speed Secrets

Hello and welcome to our short, beginners guide on increasing your running speed and also transforming your body with sprint training

Sprinting is an excellent form of exercise, whether you are actively training for competitions, playing competitive or social sports or simply using it as part of your cardiovascular routine.

Table of Contents
Introduction…………………………………………………………….. 6
What is Sprinting? …………………………………………………………………………… 6
Sprinting Verses Running ………………………………………………………………….. 7
Origin of Sprinting…………………………………………………………………………… 8
Modern Olympics…………………………………………………………………………….. 8
Benefits of Sprinting ………………………………………………………………………… 9
Chapter 1 – Why Are Some People Faster Than Others?………..10
Muscle Fibers……………………………………………………………………………….. 10
Lactate Threshold………………………………………………………………………….. 11
Physical Form ………………………………………………………………………………. 11
Running Form………………………………………………………………………………. 12
VO2 Max …………………………………………………………………………………….. 12
Chapter 2 – Things to do Before Beginning a Sprint Training
Program …………………………………………………………………14
1. See Your Doctor ………………………………………………………………………… 14
2. Decide Why You’re Doing It ………………………………………………………….. 15
3. Do Your Research………………………………………………………………………. 15
4. Make a Training Schedule…………………………………………………………….. 16
Chapter 3 – Introducing Sprinting into a Fitness Program………18
Where to Sprint ……………………………………………………………………………. 18
How Often to Sprint……………………………………………………………………….. 19
Warm Up…………………………………………………………………………………….. 19
Cool Down…………………………………………………………………………………… 20
Chapter 4 – Simple Ways to Improve Sprinting Technique for a
Beginner ………………………………………………………………..22
Getting Ready………………………………………………………………………………. 22
Proper Sprint Form………………………………………………………………………… 23
How to Practice Form……………………………………………………………………… 24
Chapter 5 – Basic Sprint Training Routine for Beginners………..26
1. Warm Up…………………………………………………………………………………. 26
2. Interval Training………………………………………………………………………… 27
Method 1: Distance ……………………………………………………………………….. 28
Method 2: Time ……………………………………………………………………………. 28
3. Cool Down……………………………………………………………………………….. 29
Chapter 6 – Sprint Training Recovery………………………………31
Water ………………………………………………………………………………………… 31
Nutrition …………………………………………………………………………………….. 32
Sleep…………………………………………………………………………………………. 33
Chapter 7 – What To Look For When Buying Sprinting Gear &
Apparel ………………………………………………………………….35
Running Spikes …………………………………………………………………………….. 35
Running Shorts …………………………………………………………………………….. 37
Running Shirts ……………………………………………………………………………… 37
Warmup and Cooldown Clothes…………………………………………………………. 37
Chapter 8 – Plyometric Training …………………………………….39
What is Plyometric Training ……………………………………………………………… 39
Forward Bounds ……………………………………………………………………………. 40
Repetitive Standing Long Jumps………………………………………………………… 41
Depth Jumps to Standing Long Jumps…………………………………………………. 41
Chapter 9 – The Importance of Strength Training & MuscleBuilding for Sprinting………………………………………………….43
1. Increase Force ………………………………………………………………………….. 43
2. Decrease Mass ………………………………………………………………………….. 44
3. Reduce Risk of Injury………………………………………………………………….. 44
4. Improve Balance ……………………………………………………………………….. 45
5. Gain More Fast-Twitch Muscle Fibers……………………………………………….. 45
How to Add Strength Training for Sprinting ………………………………………….. 46
Chapter 10 – Advanced Sprint Workouts for Teams & Individuals
……………………………………………………………………………47
Team Sprinting Routine…………………………………………………………………… 47
Advanced Individual Routine…………………………………………………………….. 48
Conclusion – Tracking Sprint Progress……………………………..51
Fitness Trackers……………………………………………………………………………. 52
Slow-Motion Camera………………………………………………………………………. 53
Smart Shoes………………………………………………………………………………… 54
Community …………………………………………………………………………………. 55