Treadmill Sprints Fact Sheet – How To Safely Sprint On A Treadmill

Treadmill Sprints Fact Sheet
Sprinting outside and sprinting on a treadmill comes with different aspects to consider. Both have many great benefits, which include increasing anaerobic capacity, agility, power, and speed. If you are new to running or want to incorporate sprints but want to do it correctly and safely, keep reading!

Warm Up Properly

If you are used to walking or jogging, a warm-up isn’t necessary, as you will warm up as you go. However, when it comes to springing, you’ll want to start incorporating a proper warm-up. Walk or jog for 5-10 minutes to increase your heart rate. Do joint rotations and a few light dynamic stretches to prevent injury. The last thing you want is to pull a hamstring from jumping into your sprints too quickly. You know you have warmed up properly when you have a light sweat, your mind is focused, and your joints and muscles feel loose.

Setting Your Speed

How fast should you set the treadmill for your sprints? It varies based on your fitness level. Before jumping into your first set, start by walking on the treadmill and use the arrow to increase your speed until you are jogging and then running. Pick a pace that feels challenging, where your arms and legs are working together, and you are maintaining good form.

Sprints shouldn’t be longer than 20 seconds, so once you’ve found your speed, place your hands on the safety rails and step off to rest. Never use the handrails while you are sprinting. You’ll want as much help from your arms as you can get.

Set a Slight Incline

To gain momentum while running outside, you’ll likely hinge at the hips and lean forward. On a treadmill, if you did that, you would probably run into the motor cover on the front of the belt. Setting your treadmill at a slight incline will set you up for the proper sprinting form. Plus, running at an incline will create a softer landing and increase more muscles so that you can get the most out of your sprints.

Use the Safety Clip

Ever seen the funny home videos where the person flies off the back of a treadmill? It’s more common than you think. Ensure you aren’t the star of the next viral video and attach the safety clip to your body before sprinting. That emergency stop will stop the motor in a flash, so you don’t go flying.

Rest Time

Now that you know what speed to run at, how long should you rest in between? Rest time is just as important as the actual sprint time to ensure you have recovered and can keep the intensity and speed high for the following sprints. A good goal to shoot for is running and resting at a 3:1 ratio. This means that for every 1 second you sprint, rest for 3. So if you are sprinting for 20 seconds, you will want to rest for 60.

Happy sprinting, and stay safe!

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