sprint run, this is one of the most difficult running disciplines in the world, and at the same time, one of the most popular and exciting, in terms of the entertainment of the races held. This is primarily due to the fact that sprint distances involve relatively overcoming, but at the same time developing the maximum possible speed, which is very close to the limit of human capabilities. In order to find out in detail what a sprint is in running, it is recommended that you familiarize yourself with the information provided in this article!
Which running distance is considered a sprint distance?
Sprint distances can be up to . Moreover, one of the most difficult and traumatic types of running belongs to, namely, which, in combination with the incredibly high speed regime of the runners themselves, captivates entire stadiums spectators. Also, sprint is an integral part, however, similar sports events are not official sports, and are held within the framework of school, private and regional competitions of elementary and recreational levels.
It is worth considering the fact that the sprint should always be accompanied by the highest quality road surface, and completely exclude the presence of any turns, which in turn only reduce the maximum speed of the athlete, thereby preventing them from approaching the maximum of their capabilities.
Sprint Basics
Sprinting involves the development of a runner maximum possible for a person of speed, and this, in turn, leaves a significant imprint on the technique of starting, accelerating and braking, which are quite different from similar actions in third-party running disciplines.
So almost every sprint race starts with a low start, while the stronger leg is placed forward and the weaker back, which allows you to make the maximum push while maintaining balance.
An important role is played by correct hand position, which also take part in maintaining balance both at the very start and throughout the entire run, because when the “START” command sounds, the athlete must transfer the body weight precisely to the hands previously fixed on the start line. 
In addition, the hands serve as a significant support in the development top speed, for this, already from the first seconds of running, athletes carry out active work not only with their feet, but also with their hands, which allows due to the additional buildup of the upper body. During acceleration it is also necessary to try to make the longest possible running steps, the implementation of which requires long and hard training both in terms of the ability to maintain balance, and in terms of the general flexibility of the body and its ability to “stretch” the tendons.
Having overcome a quarter of the distance, the runners must perform a smooth tilt of the upper body down, which will allow them to maintain the maximum speed gained until the end of the distance, while slightly reducing the overall energy costs. This tactic is great for sprint races also because the human lungs of even a trained athlete are a very weak and ineffective organ, while long running steps, in turn, active hand movements and partial tilt of the body forward, allows you to move most of the load, and thereby optimize the running technique, as well as achieve significant speed results. This technique distinguishes sprint from other running disciplines, where the main emphasis is placed on respiratory system, due to which the speed modes are , and much less, moreover, even a standard run at a fast pace is inferior in terms of speed to sprint races!
Why are sprint distances so short?
The length of distances in sprinting rests on human physical abilities, which are quite limited and are able to give the maximum of their performance only for a short period of time. The very essence of sprinting lies precisely in the development of the maximum human speed, which can only be achieved over short distances. In addition, an increase in sprint distances will only entail an increased risk of injury and greatly increase the wear and tear of the body of the runner.
Sprinting, is there any benefit?
By itself, sprinting is not, in comparison, evening jogging for medium and even. Sprinting is a discipline designed to maximize the potential human body, which is directly adjacent to premature wear and tear of the body and does not fit into the framework recreational activities. However correct technique, schedule and , will allow you to benefit even from such a complex discipline as sprint, positive effect which affects:
- , subject to moderate sprint training and sufficient rest.
- Excellent leg raises by training their muscles, provided good nutrition and long recovery.
- Sprinting increases muscle endurance lower extremities, but not very effective for training
Quite often in the sports news you can hear the word "sprint". What is a sprint?
Meaning of the word
A sprint is called any race between participants on short distances. Sprint meets in different types sports. Consider examples.
Sprint in athletics
In athletics, a sprint is a short distance run, averaging between 100 and 400 meters. It is extremely rare that the length of the distance is 50 or 500 meters.
Sprint for cyclists
Sprint cyclists cover a distance of two or three laps. The winner, as well as in running, is the one who first arrived at the finish line.
Sprint in skiing
Also a widespread type of competition, the distance is limited to 10 kilometers. Sprint is also available in a variety skiing- biathlon (you can learn more about it in the article). Here, it is important for opponents to be able not only to move quickly, but also to shoot accurately.
Swimming sprint
The distances of swimmers in the sprint are 50 or 100 meters.
In addition, the sprint is called and speed run skating for short distances. As you can see, sprint is a kind of competition in various types sports.
sprint
A, m. Running (as well as swimming, skating or cycling) competition over short distances.
New explanatory and derivational dictionary of the Russian language, T. F. Efremova.
sprint
m. Running, racing, swimming, etc. for short distances.
Wikipedia
Sprint ( Athletics)
Sprint- this is a part of athletics disciplines where athletes compete in sprinting around the stadium. Sprints are distances up to and including 400 meters. The program of the Olympic Games includes a smooth run for 100, 200 and 400 meters for men and women, relay race 4x100 and 4x400 meters for men and women.
Sprint (biathlon)
Sprint- a type of biathlon race for 10 km for men and juniors, for 7.5 km for women, juniors and boys, and for 6 km for girls with two firing lines. Athletes pass three circles of 3.3 km for men and juniors, 2.5 km for women, juniors and boys, and 2 km for girls. Biathletes start at intervals of 30 seconds. The distance consists of 3 laps. After the first round, shooting is performed from a prone position, after the second - standing. Biathletes themselves choose firing positions on the shooting range for shooting. For each miss, a penalty loop equal to 150 is provided. As a rule, it is on the basis of the results of the sprint in modern biathlon that a pursuit race is held, in which 60 the best biathletes sprint race. On winter Olympic Games sprint racing biathlon was first held in 1980 for men and in 1992 for women. First Olympic champion, who took the gold medal in the sprint race, was a biathlete from the GDR Frank Ulrich, and the first Olympic champion in the same type of race - Anfisa Reztsova, who played for the Commonwealth of Independent States team. Sprint races were included in the program of the World Championships in 1974 and 1984 for men and women, respectively. The first world champion at this distance was the Finnish biathlete Juhani Suutarinen, and the first world champion was the Soviet biathlete Venera Chernyshova.
Sprint (cycling)
Sprint- one of the disciplines in track cycling. It is a race on a cycle track for two or three circles, in which two to four athletes take part, selected in qualifying races. The winner in each particular race is the rider who first crossed the finish line. Sprint is one of the oldest disciplines of cycling. In the program of the world championships in track cycling, this discipline appeared for men in 1893 (for women in 1895); Olympic medals sprint has been played for men since 1896 (for women since 1988).
In the sprint, the best position at the start is when the athlete takes a place behind the opponent's back - it is difficult for the first one to see, therefore, to calculate the maneuvers. In this case, you must not let the enemy go far ahead.
It happens that you can observe a curious situation - the front rider stops and balances on the bike, trying to get his opponent to lead the race, but the rider who takes the second position at the start does the same behind him - both in this case expect some mistake of the opponent . There is a term for this balancing in place, "surprise", also known as a track stand. Previously, this rivalry in some cases dragged on for a long time. For example, in the semi-final race at the 1964 Tokyo Olympics, riders performed this technique for 22 minutes. There were cases when the surprise lasted more than an hour. However, now there is a limitation - no more than 3 minutes.
Sprint
Sprint- racing for a short distance.
- Sprint in athletics- running 100, 200 and 400 meters,
- Sprint in cycling,
- Sprint in biathlon. There are 10 km and 7.5 km,
- Sprint in swimming - 50 and 100 m,
- Sprint in cross-country skiing,
- Sprint in Scrum development methodology.
- Sprint is a missile of the US missile defense system (it was in service in 1975-1976).
- Russian lottery "Sprint"
Sprint (rocket)
Rocket Sprint
Technical description
Image
Manufacturer
First stage
Second step
Wingspan
Range
Max speed
Combat crew
Control system
Warhead
Launch method:
Magazine capacity:
Rate of fire:
Date of testing:
"Sprint" (- Sprint) - American solid-propellant two-stage anti-missile ground-based missile defense system, equipped with a warhead with a neutron charge.
It was developed in addition to the LIM-49A Spartan atmospheric interception missile as a high-speed anti-missile to intercept ICBM warheads after their re-entry into the atmosphere. The development of the Sprint anti-missile was carried out as part of the Sentinel program. The Sentinel program was not implemented, but its technologies were used in the Safeguard program.
For some unknown reason, "Sprint" did not receive the standard three-letter designation in the US military system. It is believed that the numbers LIM-99A or LIM-100A were reserved for this missile.
Examples of the use of the word sprint in the literature.
At this point, citizen Ryutin rushed at a speed of many thousands of kilometers per hour, almost losing all feelings because of such sprint.
Stinky's desperate starting spurt would be the envy of any champion in sprint.
Sprint and... Russian spelling dictionary
sprint- sprint / ... Morphemic spelling dictionary
- (from English sprint) races for a short distance. There are in several sports: Sprint in athletics, 100, 200 and 400 m, Sprint in cycling, Sprint in biathlon. There are 10 km and 7.5 km, Sprint in cross-country skiing, ... ... Wikipedia
- [English] sprint] 1) sports. competitions for short distances in track and field athletics, in skating, in bicycle racing and etc.; 2) unfold instant lottery. Dictionary of foreign words. Komlev N.G., 2006. sprint (English sprint) competitions on ... ... Dictionary of foreign words of the Russian language
SPRINT, sprint, pl. no, husband. (English sprint) (sport.) Running for a short distance. Explanatory Dictionary of Ushakov. D.N. Ushakov. 1935 1940 ... Explanatory Dictionary of Ushakov
SPRINT, ah, husband. Short-distance running (as well as swimming, skating or cycling) competition. Explanatory dictionary of Ozhegov. S.I. Ozhegov, N.Yu. Shvedova. 1949 1992 ... Explanatory dictionary of Ozhegov
Exist., number of synonyms: 3 run (27) race (39) swim (32) ASIS Synonym Dictionary. V.N. Trishin ... Synonym dictionary
sprint- the name of a human family ... Spelling Dictionary of Ukrainian Movies
sprint- SPRINT, a, m sporting event for speed (in running, swimming, skating, cycling, etc.) for overcoming a short distance. Sprinting in swimming is learning how to quickly cover short distances in the water ... Explanatory dictionary of Russian nouns
Books
- , Knapp D. There are many methods for developing new products, but they all take time. That’s why Google has developed “Sprint” - a methodology that allows you to test any idea in just…
- Sprint. How to Develop and Test a New Product in Just Five Days by Jake Knapp, Braden Kovitz, John Zeratsky. There are many methods for developing new products, but they all take time. Therefore, Google has developed a Sprint methodology that allows you to test any idea in just five ...
Many athletes are highly suspicious of the possibility of combining running and recruiting. muscle mass. Well, in many ways they are indeed right: a protracted familiarity with the treadmill quickly activates the process of catabolism, which affects not only fatty, but also muscle tissue. During the drying process, this is a common thing, but during mass gain aerobic exercise unlikely to play into your hands. However, does this mean that during the mass-gaining period, you should completely forget about running? Recent studies have called this question into question.
Sprint– fast running for a short distance from 100 to 400 m. Due to the high intensity and short duration this species loads are classified as anaerobic, as well as strength training. Energy source with this type of load is ATP-creatine, not glucose or fat. At the same time, as it was found out latest research, sprinting does not contribute to a decrease in muscle mass, and in some cases even positively affects the growth of the muscles of the lower body. This is due to the fact that sprint loads activate a special type of muscle fibers that are prone to hypertrophy. Let's see how this happens.
How sprinting affects muscles
To understand the mechanism of the impact of sprint loads on the body, let's remember how the muscles are arranged. They include two types of fibers: the first ones are slow, or red. The second is fast, white. The first type is responsible for endurance and is able to support long-term loads, the second - for explosive force and speed. In turn, white fibers are also divided into two subtypes - 2A and 2B. The first subtype is transition fibers with high speed contraction, the second - also with a high rate of contraction and effective hypertrophy. That is why those who train type 2 muscle fibers and choose short high intensity workouts have pronounced musculature.
You can check this statement in practice if you compare sprinters and marathon runners. The former usually have well-developed voluminous muscles, while the latter have a lean, lean body and relatively modest muscle mass. But these are not just observations: they have a decent evidence base in the form of evidence-based studies. They prove the positive effect of sprinting on the volume and mass of muscles and recognize that this type of exercise leads to anabolic processes in the body.
Let's talk facts
The anabolic effect of sprinting on the body has been proven in a series of scientific experiments. IN 1996 a group of subjects ran sprints 3 times a week for a month. As a result, it was found that such short intense training led to muscle hypertrophy in women, causing the growth of type 2B fibers. As for the men, much to their surprise, their results were zero. Considering that due to the high level of testosterone, muscle mass is much easier to grow in the male half of the population, such results could not but raise questions.
To clarify the situation with unlucky men, a second experiment was conducted in July 2012. Nine men and eight women between the ages of 20 and 30 had to do 3 30 second sprints 20 minutes apart. At the end of the exercise, blood was taken from the subjects, and a biopsy was also performed to examine the muscle fibers. As a result of the experiment, subjects of both sexes found elevated level responsible for growth and muscle hypertrophy. That is, high-intensity short sprints had an anabolic effect on the body not only in women, but also in men. At the same time, the muscles were not subjected to catabolism even under the condition of a 2-hour fast after training. As a result, a 2012 test confirmed that high-intensity sprinting not only does not destroy muscle fibers, but can also promote their growth.
Another interesting study was carried out a year earlier. A group of athletes did six sprint races of 35 meters with a break of 10 seconds, two sessions a week. Based on the results of 4 weeks of such training, the group of subjects found increase in total testosterone levels and at the same time a decrease in cortisol, which is another fact confirming the anabolic effect of sprint loads.
A series of studies have shown that high-intensity sprinting triggers anabolic processes in the body and does not lead to muscle catabolism. And even though sprint loads lose classical exercises bodybuilding as the most effective method gaining muscle mass, they are still healthy and can improve your performance in the gym, and here's why.
6 reasons to include sprint in your program
Decrease in fat mass
Sprinting instantly speeds up metabolism and allows the body not to accumulate fat during the mass gain phase. This is mainly due to the fact that after a sprint training, the body actively consumes oxygen and burns calories for several hours after the race. As a result, this technique will help you gain less fat, and therefore reduce estrogenic activity, which is typical for those who “stored” fat while working on mass.
Stamina increase
High-intensity sprinting forces the body to adapt. As a result, he is forced to store an increased amount of glycogen in the liver and convert fat into energy more efficiently. All this will help you increase your endurance performance and conduct regular workouts with maximum impact and efficiency. In addition, good endurance will also come in handy during the drying phase, when you run on long distances will become commonplace.
Improving the work of the heart
Past studies have confirmed that high-intensity sprinting can strengthen the heart and improve overall condition. of cardio-vascular system. This is evidenced by lower resting and during training heart rates in those who sprinted for 4 weeks. In addition, such loads improve the condition of the arteries, reduce inflammatory reactions in the vessels and reduce systolic pressure.
Reducing stress levels
Sprinting loads cause a surge of endorphins, which in turn improves mood, reduces stress and increases motivation. It is difficult to overestimate such benefits after a hard day at work.
Increase in muscle mass and strength
As mentioned above, sprint loads trigger anabolic processes in the body and give impetus to fast muscle fibers for growth. In turn, this has a positive effect on strength indicators. In addition, quick starts during sprints help improve explosive strength, which is important in many team sports and powerlifting.
Increased cell sensitivity to insulin
Sprinting can increase the sensitivity of cells to insulin, avoid metabolic syndrome and its manifestations, such as fat accumulation, increased blood pressure And high level cholesterol. So it is perfect for those who have a predisposition to metabolic syndrome and are at risk.
Where to begin?
- Better before the run warm up- run for 5-10 minutes at a moderate pace, stretch and warm up the joints.
- It is better to start training with ultra short distances at 20-30 meters. Only as the body adapts, this distance can be increased up to 100 meters.
- Perfect for a run smooth surface. Any unevenness in the path can result in a fall and serious injury.
- Running shoes and loose clothing is the key to a successful sprint race. Sprint shoes should have spikes in the forefoot as sprinters run exclusively on their toes without their heels touching the ground. Important point- comfortable and strong lacing that will not let you down at a crucial moment.
Sprint technique
START
For a quick start, it is best to use pads that will help you quickly push off and gain speed. Before the start of the race, put more than strong leg, and behind - weak. Then, you need to transfer the weight to shoulder girdle and move it forward by raising the pelvis to its level.
At the moment of start, you need to push off with your foot and start working very quickly with your hands, picking up speed.
RUN
After acceleration, the body should take a vertical position, but the forward tilt should be maintained. Running is carried out on toes without touching the ground with the heel, and the speed and length of the steps increase. The first 20-30 meters you need to gain the highest speed and try to keep it all the way. In practice, it will not work to keep the maximum over the entire distance due to the peculiarities of physiology: the culmination is reached at 6 seconds, and then the running speed decreases. However, in order for the sprint to be the most effective, motivation is necessary.
FINISH
At the finish line, you need to keep the pace, stay cool and not allow yourself to relax. It is better to cross the finish line at the same pace and not allow yourself to make a dash, as it takes time to prepare and can negatively affect the results in the race.
And after the finish, do not forget to do the main thing - to plan your next workout. After all, with each new race, your results will only get better, which means that the benefits of jogging will only be greater.
Sources:
Physiological and performance changes from the addition of a sprint interval program to wrestling training, 2011. Original
Sprint exercise enhances skeletal muscle p70S6k phosphorylation and more so in women than in men, 2012.
