Everyone has different goals when it comes to running and exercise. Some runners just want to get outside and enjoy the fresh air. Others want to build up speed and endurance for their next race.
When athletes aren’t training for a PR or for a shorter track race, sprinting workouts are often left out of training plans. And we don’t blame you – sprinting workouts are physically and mentally demanding and may feel pointless if you’re focusing on distance and endurance.
But the truth is, sprinting has a wide range of benefits that can help any athlete, no matter the running goals or preferred distance. Adding some sprinting sessions to your weekly running plan can play a major role in helping you reach your running goals, improve your health, and so much more.
If you’re deciding if sprinting sessions are right for your needs and training plan, or are simply curious about what these benefits look like, you’ve come to the right place. We’ll dive into what sprinting is, some examples of sprinting workouts, and cover all the benefits associated with sprinting workouts.
What Exactly is Sprinting?
Simply put, sprinting is running a short distance at your body’s max speed. It’s a form of high-intensity interval training (HIIT), more specifically known as sprint interval training (SIT).
One of the best things about sprinting is that you don’t need any technical equipment and can complete your workout anywhere. You can head out to a track, gym, or any flat surface and get a good, intense workout in just a short amount of time.
Here’s just one example of a sprint workout you can do:
- Find a flat surface to perform the workout
- Don’t forget to warm up. Complete some pre-run dynamic stretches and a short jog to warm up your body and prepare your muscles for an intense workout
- Complete the first sprinting segment. Run at 90-100% effort for 30 seconds
- Take a 2-3 minute recovery
- Repeat as many times as desired for your workout
Sprinting workouts look different for everyone, and you can adjust your sprint time, distance, and recovery time based on your needs, preferences, and running level. You can even throw in some hill sprints for some training on tough terrain.
Let’s take a closer look at how a sprint workout can benefit your health, running goals, and more.
Boost Your Cardiovascular Health
It’s no secret that running on its own is a fantastic way to improve your cardiovascular health. But when you add some sprint workouts into your running routine, you may start to see even more heart health and cardiovascular benefits.
Research shows that sprinting can improve your VO2 max, or the maximum amount of oxygen your body can use during exercise. While running, your body and muscles require more oxygen, so this max oxygen consumption is crucial in improving your fitness and feeling stronger during any type of run.
Along with aiding your aerobic capacity, sprinting workouts can also improve your overall heart health. Just adding a few sprinting sessions into your training plan can reduce your blood pressure and lower your resting heart rate to keep you feeling your best both on runs and in day-to-day life.
Build Muscle and Increase Power and Strength
There are countless differences between sprinting and distance workouts, but one of the biggest variances is in the type of muscles you’re using and building.
While distance and endurance running utilize slow-twitch muscle fibers, or fibers built for longer, low-intensity, aerobic activities, sprinting engages fast-twitch muscle fibers. These fast-twitch muscle fibers keep you moving forward during short, intense activities such as sprinting or weight lifting.
Activating these fast-twitch muscles through sprint workouts has a huge range of benefits, including:
- Building speed and power during high-intensity workouts
- Better reactivity and response times to your environment
- Enhanced muscle definition and mass
- Burn fat and calories more quickly
- Increased bone health and bone mineral density; and
- Improved muscle strength for balance and coordination
Of course, building fast-twitch muscles can be beneficial if your goal is to build muscle mass, become stronger, and burn more calories in a short amount of time. But these muscular benefits can help anyone, no matter their goal.
By focusing on working a different type of muscle, you’ll see improvements in power, reaction time, and functional strength in your everyday life. When you need to lift something heavy or move quickly, the muscle and bone benefits associated with sprinting are going to come into play.
Improve Your Running Performance
Enhancing your muscles and cardiovascular fitness doesn’t just improve your overall health – these benefits can also improve your running performance.
It likely won’t come as a surprise to hear that one of the best ways to improve your times and run faster overall is to add more speed work and sprinting intervals into your training routine. By increasing your peak power and building your running economy during sprint training, your body will be more prepared to handle hard efforts or knock out a strong finishing kick during a race.
Along with boosting speed, the performance benefits that come from sprinting can carry over into daily mileage and distance runs. Sprinting enhances your VO2 max and lactate threshold, delivering oxygen and removing lactic acid to prevent your muscles and body from feeling sore and fatigued. By improving these metrics, you’ll build endurance and stamina to run longer and enjoy more enjoyable miles.
Enjoy Psychological Benefits
Plenty of research over the years has highlighted the relationship between running and improved mental health. Time and time again, research has shown that running and exercise can improve your mood, relieve anxiety, improve self-esteem, and result in better overall psychological well-being.
Sprinting is a great way to get a quick, simple workout in without a big time commitment. Even just a few sprint intervals will release “feel-good” hormones – endorphins and dopamine – that reduce stress and put you in a better mood. The best part? You can do it from anywhere and in a short amount of time.
Prepare Your Body and Mind for Race Day
While sprinting may be accessible, it’s by no means easy. These intense intervals push your body to the max and keep you moving faster than you’re used to during standard training miles.
Pushing your body to its maximum speed and power requires discipline and mental toughness. And when you’re working through challenges or discomfort on race day, this resilience is going to come in handy and help you push through to get to the finish line or reach a new PR.
The Benefits of Sprinting: Should you Add Sprinting Intervals to Your Training Plan?
No two runners or training plans are exactly alike. But no matter the goal and priority, nearly every runner and athlete, including distance runners, could benefit from sprinting intervals in their training plan.
Sprinting can keep you feeling your best from your daily life to the finish line on race day. Between improving your VO2 max, making you faster and stronger, and boosting your mood and mindset, sprint workouts can be the perfect way to switch up your training plan and help you reach your goals.
Sprinting workouts can be done from anywhere and can be easily adjusted to meet your skill level, needs, and schedule. All you really need to get started is a good pair of running shoes, and you’ll be ready to take advantage of all these benefits.
At Marathon Sports, we’re here for you every step of your running journey. Our footwear experts are ready to answer any questions about the best speedy running shoes or how to add sprints and speed work into your training plan.
Ready to get started? Stop by one of our New England locations or browse our online collection and find everything you need to pick up the pace on the road, treadmill, or track.
