Sprinting

Some may disagree, but I think it is a bad idea to jump right into sprinting, especially when you get a bit older. If you are new to running, give your body some time to acclimate to the new stresses associated with the activity before progressing to all-out sprints. I'd start with light distance running as a primer.

I do include sprint intervals in some of my sessions and have found them to be very beneficial for enhanced cardio capacity. A lot of recent research suggests that intervallic training has a profound effect on overall fitness and weight management, too, in some cases noticably more so than long distance steady state effort.

So, I'd do it, but I would also warm up to it first. It can be a challenge!

 

I incorporate sprints into my workout regiment hitting a local middle school track.

A couple important benefits to me are:
- Increasing the hearts ability and strength as a muscle, and the vascular system to pump blood more efficiently with more force, and the cardio-respiratory system as well. Increased stroke volume, how much it pumps out per contraction, etc.
- Coordination of the body as a whole. Moving through space at a/your maximum speed is amazing. Stationary machines are not even close and actually manipulate gait cycle in a bad way. You have to practice forward propulsion. A treadmill and running are not the same thing.

Those who just perform 'same tempo cardio' for 20-60 min are really missing the boat and doing their body a disservice. As humans, we function, and have evolved as interval training machines....not a marathon distance machine.

As mentioned above, and as with all forms of exercise, progression is the key. Try five 100yd dashes at a moderate speed, walking back to the start line after each, and do the next. Time yourself and chop off a second or two each time you go back and maybe add one or two more 100's.

Oh, and yes, it makes you strong & fit. Anytime you exert maximum force and effort into anything, there is an influx of hormones and other stuff some smarter guys than me may know about.

-Billy

 

Do short bursts at full speed, or better yet, setup a treadmill at FULL incline, then run your ass off in short, 15-20 sec all out sprints. Pause for 45-60 secs(or more, if you need to) between sprints. Do this several times, until you think you're gonna puke and your heart's about to blow...4-6 times is probably enough, IF your really push it.

Be sure you do a SLOW, thorough, non-gut busting warmup. No need to blow out any muscles or joints.

THEN, rest for SEVERAL days(or more). Best way to tell is to draw a baseline on resting pulse in bed, before you get up. Your pulse will first be elevated for a few day(s), then slowing down, then close to baseline. Wait a bit longer, until it resets baseline downwards or until it's at baseline for a few days.

No need to be a gym rat; full exertion is the type of exercise that really matters, and by definition, you can't go all out for minutes or hours on end.

Short, extremely intense, then rest, recupe, build muscle. Unreal results...

Rinse and repeat

 

Walk to top of hill.

Run downhill.

 

Are you doing sprinting to get faster at running? or just doing it for the fun of it? If you're looking for overall speed and you're not up to 60-70 miles a week running you'll be amazing at the speed that can be gained from just adding volume. Limits the chance of injury and improves the cardio system. If you're just doing it for fun, then have at it!

 

I like your logic!


I think it's best to do it when you are at least comfortable with jogging and you have sufficiently warmed up your muscles, otherwise you may run the risk of injuring yourself. It will definitely drive up your heart rate and breathing up, and push your cardio system just a touch. Interval training is also suppose to be good for weight loss, if that's important to you.