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October 22nd

Sprint Training in the Event of a Zombie Apocalypse

The spookiest time of the year is fast approaching and as the nights are getting darker, we know what you’re all thinking: ‘Help! How can I outrun a swarm of zombies?!’ Fortunately, here at Absolutely Fitness we’re already prepared for a potential zombie apocalypse and are feeling generous enough to share our top tips for sprint training with you. Zombie Armageddon aside, sprint training is also great if you don’t have much time but still want to effectively improve your cardiovascular fitness. Follow our tips if you dare.

Warm up:

Although not always a priority when zombies are chasing you, it’s important to warm up properly before any sprinting. Start by jogging for five to ten minutes before performing some dynamic exercises such as heel flicks, high knees, fast feet and skipping to warm up further. Make sure to stretch out your hamstrings and quadriceps properly, as these are the most important muscles used for sprinting.

Maintain the correct posture:

In order to run faster, it’s incredibly important to maintain the correct posture by keeping your upper body still, relaxed and upright and looking straight ahead. You should also drive with your arms by driving your elbows backward – think of how you normally use your arms while jogging but make this motion more exaggerated to create more momentum. Plus, driving your elbows back may also knock out a zombie or two while you’re sprinting away.

Perfect your landing:

As mentioned in the previous tip, sprinting uses a slightly different technique compared with normal running. When walking or running you should land on your heel, whereas it is important to land on your forefoot when sprinting. This allows you to push off from your toes, which means that you can gain more momentum and drive yourself forward.

Shorten your stride:

You’re encouraged to lengthen your stride when running longer distances, but the opposite is true for sprinting. It’s important to focus on shortening your stride because having a higher cadence, or stride rate, means that you can run faster and more efficiently. A shorter stride can be achieved by driving your knees up and down and making sure your feet land directly under your body, rather than reaching out in front of you.

Basic training outlines:   

If you’re a beginner, we recommend that you start sprinting for 15-60 seconds at 50% full speed. Aim to complete five sprints in a session and increase your speed each time, ending on 100% effort. Ensure you rest properly after each sprint by slowly walking back to the start line or switching to a walking speed on your treadmill for a couple of minutes. Sprint training provides a full body workout, which is fantastic, but because it’s so intense we recommend that you keep sessions to two or three times a week and take two rest days between them. However, unfortunately this is probably not a luxury you can afford when escaping zombies has become your day job.

Strength training:

As well as following all of our previous tips, it is also important to improve your general strength and power in order to increase your speed. Strengthening particularly your hamstrings, quadriceps and core will greatly improve your sprinting technique. All of our Absolutely Fitness venues have fantastic facilities with a large quantity of gym equipment to cater for all of your training needs. You can even chat to one of our personal trainers about what you want to achieve with your training, although it’s probably best to be slightly more specific than just saying that you want to outrun zombies…

2 comments for Sprint Training in the Event of a Zombie Apocalypse

  1. Nick says:

    Brilliant tips I’ll be giving this a try the next time I’m the gym.

    1. helen says:

      Thanks Nick, let us know how you get on and if you encounter any zombies! Happy Halloween from everyone at Absolutely Fitness!

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