- 1). Warm up with a short walk and a brief run or jog, followed by light stretching of the major muscle groups.
- 2). Find a flat stretch of ground at least 100 meters long, preferably longer.
- 3). Mark a spot in the distance, either mentally or visually, and begin running as fast as you can toward that spot.
- 4). Raise your knees as high as you can with each step (think of your legs as two pistons pumping vigorously).
- 5). Pump your arms hard, but keep them loose; swing them at your sides, not across your body.
- 6). Cup your hands, but don't make fists.
- 7). Breathe naturally and deeply into your abdomen as you sprint, and keep your torso erect.
- 8). Slow down after you've passed your goal post, then stop.
- 9). Rest, then sprint back to where you started or even further.
- 10
Repeat for several more sets.
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