Sprinting Fitness Training

Sprinting Description

Sprinting is a demanding physical activity which involves high-speed running over short distances. It can help improve speed, flexibility and cardiorespiratory conditioning. Flexibility and cardiorespiratory conditioning are two of the most important fitness requirements for sprinting. It is very important to properly warm-up and stretch before sprinting.

Sprinting Warnings

  • Those with chronic knee, ankle or lower back problems should seek medical clearance before engaging in sprinting.
  • Asthmatics and other bronchial or pulmonary disorder sufferers should seek medical advice before starting this activity.

Sprinting Risks

  • Ankle or toe sprains
  • Knee injuries such as chondromalacia, tendinitis, swelling (synovitis), or iliotibial band injury
  • Shin splints
  • Stress fractures in pelvic and hip bones, tibial bones (leg) or toes
  • Cuts or bruises from falls
  • Hazardous weather, poor track conditions, extreme heat or cold

Sprinting Sport-specific applications

  • Competition on local, high school, collegiate, national, international, and Olympic levels
  • Track and field sprinting events include distances from 40 to 400 yards

Sprinting Equipment required

  • Proper footwear (see equipment section)
  • Clothing: should be comfortable and non-restrictive; dress for weather

Sprinting Applicable substitutions

  • Speed skating (ice and roller)
  • Swimming sprints

Sprinting Reference sources, organizations and publications

  • American Running and Fitness Association (AR&FA): (301) 897-0197
  • The Athletics Congress (TAC): PO Box 120, Indianapolis, IN 46206, (317) 261­0500
  • U.S. Olympic Committee: 1750 East Boulder St., Colorado Springs, CO 80909­5760, (719) 632­5551
  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
  • Improving Your Running, Bill Squires, The Stephen Greene Press
  • The New Competitive Runner's Handbook, Bob Glover and Pete Schuder, Penguin Books
  • Women's Runner: Free to Be the Complete Athlete, Gloria Averbuch, Cornerstone Library, Simon and Schuster, New York
  • Track and Field News: Box 296, Los Altos, CA 94022
  • Running Stats: 1085 14th Street, Suite 1260, Boulder, CO 80302
  • Running Times Magazine: (703) 491­2044, Subscribe: (800) 872­5402
  • Runner's World Magazine: (215) 967­5171


Cardiorespiratory: Anaerobic

Fitness Benefits

  • Cardiorespiratory 4
  • Flexibility 1
  • Muscular Strength 4
  • Muscular Endurance 2
  • Body Fat Recution 2

Fitness Requirements

  • Cardiorespiratory 3
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 1
  • Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, hamstrings and calves Assistance muscles: hip flexors, lower back (erector spinae), abdominals, obliques, chest, shoulders and upper back

Energy expenditure

Approximately 0.134 Calories per minute per pound of body weight

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