10 Training Tips and Techniques from Usain Bolt – The Legendary Athlete
The champion of athletics who runs like wind, Usain Bolt, has made it to the list of the most recognized sports figures in the World by making the famous World record of running in 9.58 seconds in a 100-meter race.
The achievement of this Jamaican sprinter led him to become the first man in history to set three world records in a single Olympic Games Competition. Usain is appreciated for becoming the first man to win a 100-meter and 200-meter race in the Olympic Games, one after the other. He has captured consecutive gold medals in double races. His outsized personality has been a source of inspiration for many beginners.
The influential and energetic personality of Bolt motivates several amateurs to become fast sprinters and follow in his footsteps. The difference between Bolt and many of his competitors was that he wanted and worked hard to make his dreams come into being, while the rest only wished it would happen. All he did was that he solely focused on his goal and this focus made him shatter records and achieve milestones. Usain told people that when he was young, he never thought about anything else other than sports.
This dedication shows that Bolt is beyond a sprinter for his fans. Despite several injuries, he continued to participate in the Olympic Games demonstrating the fact that he truly masters the art of sprinting.
Top techniques adopted by Usain Bolt
Beginners can surely improve their running with the right kind of training, approach, and kit. This remarkable athlete has some unique and innovative training tips and techniques that establish new standards in running. Usain Bolt’s training guidelines emphasize on the following components:
1. Warm-up
You need to work a lot on warming up your body. Never start the training directly, or you will never be able to reach your goal. When you get into your pace, let everything flow and you will see the results!
2. Running Kit
The footwear is the most significant part of the running kit. Good footwear is essential to avoid injury and to make you feel good. It has been proven scientifically that enertor insoles lessen the frequency of injuries, thus, these are highly recommended by Bolt.
2. Eat Wisely
It is crucial for you to develop the right kind of eating pattern which enables your body to function properly. This will help in preventing chronic diseases. Eat healthy, live healthy.
Moreover, as an athlete, it is vital to include food items in your diet plan which augment your metabolism levels. In addition, you should drink water to help build your muscle mass and eat whole foods at least 90% of the time.
The food items that Bolt consumes in his diet are usually chicken, pork, fish, and yams which are a great source of carbohydrates. You can always eat fast foods on your cheat days but remember, Bolt made sure that 90% of his diet is healthy.
3. Weight Lifting is a Necessary Evil
According to Bolt, weight training is an extremely significant aspect of reaching your goal as a runner. Strength training is essential because it develops and strengthens muscles and joints, which can enhance your stamina and reduce the risk of injury.
4. Consistency is the Key
They say that practice makes a man perfect. We can always strive to become better, it’s never too late! The machine-like consistency is the solution to lethargy which restricts us from reaching our highest potential.
Techniques play a vital role in sprinting. It is not really simple. Every millisecond counts, therefore, we need to be as efficient as possible. During his run, Bolt usually thinks about his techniques and the things his coach has told him to work on which motivates him to perform better than before.
5. Do not copy any style
Remember, bolt says, “Everyone has a unique running style — there is no perfect style.” There is no right or wrong technique, here is my technique, and then there is your technique. Some people run with arm drives, whereas some hardly have any movement. You should use the technique with which you are comfortable because you are unique!
6. Develop a Strong Core
Many sports and other physical activities are dependants on stable core muscles. Core exercises enable the muscles in your lower back, hip, and pelvis to work in harmony.
According to Bolt, stable core muscles help the body stay stable on the field. The balance and posture of runners stay in control due to core exercises. A strong core helps to maintain your energy levels so that you can run at a faster pace.
Some common examples of core exercises are:
- Planks – implies upholding a position similar to a push-up for the maximum possible time.
- Situps – sitting up from a flat position without using arms for control
- Fitness ball exercise – The balls are filled with air and made of elastic PVC on which your back is balanced.
- Bridge – Lying on your back with your knee bent.
These exercises will help augment lumbar (low back) mobility and increase abdominal and back muscle strength.
6. Quality Over Quantity of the Workout Routine
As long as you are not getting obsessive about working out every day and not pushing yourself too hard, working out regularly is fine. However, do not push yourself more than 30-45 minutes at a time.
7. Good coach
Glen Mills was the coach of Usain Bolt. Glen Mills had more than 20 years of experience as head coach of the Jamaican Olympic athletics squad. Bolt considered his coach as a fatherly figure and said, “Having a good coach is important and I owe much of my success to him,” Bolt entails how his coach acts as a guiding light in his professional as well as personal life.
7. Positivity and Patience
Every individual should trust the process of life. If you work hard and stay true to yourself, no hurdle can stop you from achieving your goal unless it’s for your benefit. When talking about running, Bolt advises the same. His emphasis on remaining calm and patient even before the race helps you run smoother and faster because your muscles will tighten up if you are stressed.
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