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Five Ways to Improve Your Speed (Sprints)

Do you want to get faster?

Do you want speed?

It is a common thought that keeping things simple is the most efficient way to gain speed and quickness in your sprints. But is that true? Can adding complexity lead to even better results?

Let’s look at five ways you can add complexity to your sprinting workouts – and see how they can help you achieve even better results.

Are you ready to take your sprinting game up a notch? Let’s get started!

First, Why Sprints?

If you’re someone who relies on squats and leg extensions to develop your legs, think twice. Sprints are a great way to develop the lower body, as they are, a muscle, and strength-building exercise.

Not only do sprints help you build lean muscle mass, but they also improve your overall cardiovascular fitness, balance, and explosiveness. Sprints are a great way to bring your heart rate up and get your blood flowing. An additional bonus to sprints, they also help to tone your booty!

If you’re looking for a way to build muscular legs and a firm butt, or just diversify your leg training, start incorporating some sprints into your workout routine.

Now let’s have a look at 4 ways to add complexity to your sprint workout!

Run Longer

In sprinting, there’s one thing that’s universally understood: the longer the distance, the more challenging the workout. But what if we told you that progressively overloading during a sprint workout can be just as simple as running longer?

That’s right – it’s just like increasing reps in a normal weight-training workout. By gradually adding distance to your sprints, you’ll not only see an increase in your speed and endurance, but you’ll also be better able to handle the intensity of a race.

If you’ve done 5 strides of 50 meters until this point and you’re looking for a new challenge, take the first or final couple of strides to 80-100 meters!

Go Uphill

In case you don’t want a longer distance and you want to spice up your sprint workout, you can try going uphill. It may seem counterintuitive – after all, sprinting is about going as fast as you can – but running at full speed up a slight incline can actually help you improve your speed and endurance.

The key is to find a hill that isn’t too steep. You should be able to maintain most of your full sprinting speed without having to slow down too much. Not only will going uphill help to increase your speed and endurance, but it will also make your muscles work harder, and as a result, you get a more intense workout and, of course, a better stimulus.

Next time you are looking to mix things up, forget the treadmill and head for the hills.

Run On Sand

Another great way to add an extra challenge to your sprint workouts is to run on sand. It’s a unique way to build leg strength and improve your form. If you really want to spice things up, try sprinting on the public beach in town. The soft, uneven surface will really assess your balance and coordination.

Be sure to wear proper footwear to protect your feet from the hot sand. While you are at it, jump in the water afterward!

Add Some Weight

You’ve seen individuals at the gym who are always sprinting on the treadmill with a weighted vest on. You think to yourself, “Why would they do that?” Well, it turns out that there are some benefits to sprinting with extra weight.

First, it forces your muscles to work harder, which can lead to greater gains in strength and power. It can also help to improve your strength and endurance.

Last but not least, a great way of progressively overloading your sprints is to simply add some weight. You can do so with a weighted vest, ankle weights, or even better – pulling a sled.

If you’re looking for a new challenge, weighted sprints are a must-try!

Final Thoughts

Complexity breeds progress.

By adding complexity to your sprints, you’ll not only be able to create a better stimulus for progress, but you will also diversify your leg workouts a bit more!

So, wait no more, get started on your sprints today!

Let us know how these suggestions work for you.