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Unlike a jog or even a run, sprinting involves running at your maximum speed for a shorter distance, says trainer Idalis Velazquez. Here, all the benefits from sprinting — which she recommends doing two to three times a week on a track, flat road, or treadmill.
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It Improves Heart Health
Do a few sprints and you’ll notice that your heart rate shoots up pretty much instantly. If you’re sweaty and out of breath, consider it a sign that you’re building cardiovascular strength and keeping your heart healthy, Velasquez says.
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It Strengthens Bones
Sprinting is a high-impact activity that pounds your feet into the ground with every stride. The repeated impact increases the stress on your bones, Velasquez says, which respond by becoming stronger and more robust.
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It Strengthens Your Lower Body
Looking for the ultimate leg workout? “Sprinting helps you build powerful quads, calves, and hamstrings,” Velasquez says. Sprints also give your glutes a boost since they help propel you forward.
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It’s Neurological
Sprinting is also a brain workout, says coach Zack Phillips, CSCS. It trains your nervous system to fire muscles in the correct sequence as fast as possible, he says, and that can help you feel more explosive and agile during other workouts or sports.
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It Improves Run Posture
Because sprinting requires efficient movements, sprint training actually ends up improving your posture and technique for other types of running, Phillips says. This is particularly beneficial if you want to sign up for a 5K.
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It Increases Muscle Mass
When you take off down the street and run as fast as you can, you’re essentially breaking down your fast-twitch muscle fibers. “When your body repairs those fibers, it makes them stronger, leading to increased muscle mass,” Velasquez tells Bustle.
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It Boosts Agility
Regular sprints help build your type II muscle fibers in particular. “Each stride is producing maximum force and contraction, similar to a heavy lifting exercise,” says trainer TJ Mentus. “It can help build speed and power, improving athletic performance.”
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It Improves Well-Being
When you sprint, your body releases endorphins, aka the chemicals that counteract pain and stress, says Velasquez. “This can help decrease your overall stress level, improve your mood, and make you feel happier.”
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It’s A Challenge
If nothing else, look at sprinting as a personal challenge, says trainer Rob Wagener. “Keeping track of personal sprint times and working to beat those times can help make the exercise not just physically beneficial, but entertaining and challenging.”
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How To Sprint
From Valesquez:
- Warm up with a walk, jog, and dynamic stretch.
- Start to run.
- As you go, increase your speed over 10 to 20 seconds until you’re at your max.
- Repeat 3x.
- Next, run at max effort for 50 meters.
- Rest 2 to 4 minutes.
- Repeat 3 to 5x.