Are sprints really all that they’re cracked up to be?
Will sprints really help you achieve your ideal physique?
Let’s find out…
What is Sprinting Exercise
Sprinting is basically…run as fast as you can! There is a method of doing it right. If you do it wrong, you can injure yourself (so we’ll get into exactly how to sprint later in the guide).
Sprinting is also very hard, which is why most people avoid it. It may be one of the best ways to lose fat, but it also one of the most painful. Your heart, your lungs, your legs, and nearly your entire body will be burning.
People who sprint are lean, but they’ve also surpassed the flame – that burning sensation. If sprinting is something you absolutely want to include into your weight loss plan, then read on…
How to do Sprint Training
As mentioned earlier, sprint training is HARD. So it’s important to follow these key steps to maximize sprint training:
My neighbor is a sprinter. Most of the tips I’m sharing today are based on what I’ve learned from working out with him.
First and foremost, he spends a lot of time warming up.
In our first workout together, I started to become extremely fatigued. I looked at my watch and we were nearly 45 minutes in…and we were still warming up!
I had to call it quits. His warmup was my workout.
Of course, we’re not going for elite level training, so you don’t have to warm up for 45 minutes to an hour, but spend a good 5-10 minutes stretching and going through some preliminary drills.
The following videos gives a nice rundown of the key drills you need to go through:
- 300 Yard Jog
- 2×20 High Knees
- 2×20 Butt Kicks
- 2×20 A-Skip
- 2×20 B-Skip
- 2×20 C-Skip
- 2×20 Scissor Runs
- 2×20 Karoeke
- 2×20 Sprint Lunges
- 2X20 Slide and Glide
- 300 Yard Jog
How to Run Sprints
Sure, you can just run as fast as you can for a certain distance, or for a certain time. But you’ll get a greater benefit if you are able to improve your technique.
We’re not trying to become olympic athletes, but there are some tips you should implement in your training:
- Keep your elbows at a 90 degree angle – extending your arms will slow you down. Keep the speed and intensity up!
- Keep your elbows back and knees up – this maintains proper rhythm and coordination.
- Keep your eyes focused and chin level – if you tuck your chin then you break your posture and ruin your breathing.
- Keep your shoulders relaxed and elbows back. Rising shoulders will break the rythm.
Here’s one more great tip I learned from my neighbor: with every step, push back and propel your body forward. Much like the way you push your body off the floor in a pushup, your pushing your body forward while sprinting. This is where the explosiveness comes in.
How Long to Sprint?
Some people work better with time, and others work better with distance. I work better with time.
Since I don’t have the space, I end up doing shuttle sprints in my backyard. 3 sprints back and forth equals one repetition.
But keep this in mind: the longer your sprints, the lower the intensity. So if you want max effort, then you want to keep your sprints 20-30 seconds long.
A good idea may be to time how long you can sprint, distance wise, within 30 seconds. Use that as your bench mark, and then adjust as you become stronger and better at sprinting.
How many sprints should I do?
This is, once again, subjective – based primarily on the distance you’ve chosen and your fitness level.
For starters, shoot for 5 total rounds. A good starting workout may look something like this:
5 rounds of:
- 30 seconds sprints
- 90 seconds rest
Keep in mind that increasing total rounds is not the only way to make a workout harder. Try to reduce your rest periods between sprint bouts.
How to get a sprinters body
This was quite a basic guide and a good starting point. If you’re serious about getting ripped like a sprinters body, then I recommend grabbing a copy of Joe Logalbo’s Anabolic Running program. This is a complete muscle building and fat loss plan with sprinting as the base.