World class runner

     Nuts and bolts of running

Talking about sprinting everything matters from for start till your end,your diets,training,post training,relaxation gaps everything.

The first and formost thing is your POSTURE.That is kind of foundation stone for you running.

It must not be very fixed of tight,the more flxible the more good.

If we divide the body in parts then it depends on the integrity level.For example, you must be trained in different ways for different body parts. The thighs, all muscle groups,  lungs fatigue rate etc.

I have searched internet, for various videos this video gives complete information about how to do sprints in detail. check it out.

 

also the continued version.

Now once you gain stability on all these foot works you can try for polymeterics. it is a kind of combination of jumping technology with running which give you grace steps and efficient results.

The combination of all these can produce a world class runner without any specific training.

How to Start Your Race!

Starting your race in correct way.!

         

Remember if you are a short runner then every second counts.Your starting technique really matters a lot. The very first step is key part.For example for 100mts you commenly complete in around 50 steps. If you observe sprinters they nearly jump up their first step. As you know the 3 rd law of newton -Every action has equal and opposite reaction, so the more forceful first step lends you more acceleration.Their are three ways of starting fast races.

All three ways are length variation of basic startup.

Basic and standard startup.

Basic momentum gain that you achieve -

Now, as you see in the first fig. the disatnace between your both the steps is what matters the most.

The less distance more explosive start.More distance More STABLE start.

BULLET START 

The first type of sprint start is called a bullet or bunch start . The toes of the back foot are about level with the heel of the front foot . Both of the feet are placed well behind the starting line. The toe to toe distance is said to be 25 to 30 centimetres. In this start, your feet are closest together, compared to the other starts. Because your feet are close together, your legs and body are "bunched" together. That is why it is called the bunched, or bullet start. 

The distance is this much.

MEDIUM START 

The second type of sprint start is called medium start. In this the knee of the back leg is opposite the front foot. The toe to toe distance said to be 40 to 55 centimetres. In this start, the feet are closer together than the elongated start but farther apart than the bullet start. Its in the middle. That's why it is called the medium start, because it is in between the other two.

   ELONGATED START 

The third type of sprint start is called the elongated start. The sprinter has their knee of the back leg level, or slightly behind the front foot's heel. The toe to toe distance is 60 to 70 centimetres. In this start, your feet are spread out farther than the other two. Your back leg is stretched or elongated, behind you.

This video will help you out.

Remember in short distance ,

YOUR EVERY STEP COUNTS!