5 Tips To Avoid Injury While Sprinting

5 Tips To Avoid Injury While Sprinting


26 January 2016


By now we know that sprinting is an important part of working out that we all should have in our training repertoire. By sprinting consistently every seven to ten days you can improve your strength, fitness level, stamina and lose weight. You can see why it’s crazy not to sprint, right? Simply put, sprinting is going from point A to point B as fast as you can. While sprinting is not more dangerous than some other sports - in fact many team sports cause more injuries than sprinting alone - the very nature of sprinting can lead to injury if you’re not fully prepped for it.

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So make sure you follow our five tips to avoid injury while sprinting:

Make sure you’re warmed up

Because you expend such high intensity when you sprint, you need to be really warmed up before you sprint. For a quick 10-minute sprint session, the warm-up itself can take up to 20 minutes. If you don’t properly warm up your body, you’re likely to get injured and pull a muscle when you begin. Be sure that you’re warmed up by going for an easy 10 to 15-minute jog. The colder the weather - something we luckily don’t have to worry too much about in Malaysia - the more you have to make sure your body is warmed up.

Do dynamic stretches instead of static ones

Static stretches alone before a sprint can impede performance. So instead you want to do more dynamic stretches. These stretches involve movement through the full range of motion and help to reduce muscle stiffness. Some examples include:

  • Walking lunges with a twist
  • Knee to chest
  • High kicks
  • Jump Squats
  • Skipping
  • Toy Soldier

But remember not to do too many that you get tired! You want to do enough that you’re energised and ready to go.

Use proper technique

As with most things, proper technique is very important. Check out this video below for the proper form when sprinting:

Don’t push too hard

It’s easy to want to ‘push more’ and ‘get to the next level’ in your workout. In fact, ‘just. one. more.’ seems to be the workout mantra for levelling up. However, when it comes to sprinting, you might want to back that down a little. You do not want to push yourself to fatigue. When you push yourself over the edge, that’s when technique breaks down and injuries occur! You might feel you have another sprint left in you but it’s just not worth it! Getting injured and having to sit it out - or worse, not sitting it out at all - is far worse than stopping short. In the same vein, do not sprint two days in a row, after sleepless nights, or even after heavy deadlifts. Sprinting takes a lot out of your body, and it deserves to rest and recover!

Don’t forget to cool down

Cooling down is so important and yet most of us might just give it a pass - but please don’t! Go for a simple walk, jog, bike ride followed by a bit of static stretching. Whatever it is, just make sure that you do something!

With these tips hopefully your next sprint session will be fruitful and safe!