One good stretch is called “the Stork. " Stand up straight. Bring one foot up behind you toward your bottom. Gently grab it with one hand (you can support yourself against a wall with your other hand if necessary). Put light tension on your leg until you feel a stretch in your quadriceps (the front of your thigh). Hold for 30 seconds, then repeat with the other leg. [1] X Research source Focus on stretching your hips, hamstrings, quads, and calves. [2] X Expert Source Francisco GomezAthletic Trainer Expert Interview. 24 October 2019.
To challenge yourself, every week add a few seconds to your sprinting time and shorten your breaks. Over time, you will be able to run faster and longer.
Try pushing your legs further back to give yourself a longer stride. You will get a better grip of the ground and allow yourself to bounce off the ground, and it gives you an extra boost in every step. If you ever watch Olympic sprinters, you’ll notice that they almost always have very long strides. Your upper body is important too. Put a bend in your arms and pump them up and down sharply with each step. Leave your palms open, with fingers together as if you were stabbing the air. This should help you force yourself forward more easily.
Some people breathe in through their noses for three seconds and exhale for two. See what you’re comfortable with — one person’s breathing style may not be best for everyone.
Just before you reach your goal, even if it seems impossible, try to force as much power out of your body as you can and put out a burst of speed. You may be surprised by how fast you can actually go when you know you’re about to reach your goal. This can improve your time drastically.
For example, if you’re running on a straight track and you’re coming to the end, try focusing on a spot far ahead of the finish line and push yourself to run there. This can help keep your motivation high until it’s actually time to quit.
There is such a thing as too much water, however. Don’t drink a ton of water right before running. Drink small amounts as you go, but try not to take big gulps. This will give you cramps.
