Last night I tried sprint training. I thought it was easy when I started, but I quickly got quite exhausted. Here’s what I did:
- 1k jog/walk to warm up
- 30 secs sprinting and 60 secs resting x8 reps
- 1k jog to cool down
To be honest, I have no idea if the warm up/cool down actually do what I want them to. I think the jog/walk is a good idea before sprinting at least.
Running burns calories, making it an excellent weight-loss tool. A daily 30-minute jog is excellent for your heart, lungs, legs and waistline, but running sprints increases the intensity of your workout, boosting fitness and burning additional calories. You can run sprints on the road, a running track or a treadmill. Add sprint workouts to your running program a few days a week, replacing some but not all of your easy runs.
Sprinting is a high-intensity form of exercise, which is particularly beneficial for people trying to lose weight. High-intensity, anaerobic exercise, or exercise that causes you to become out of breath, allows the body to burn more calories while exercising. It also has the advantage of causing the body to burn more calories after you’ve completed your workout. In other words, according to the National Council on Strength and Fitness, sprinting and other high-intensity exercises boost calorie burn for hours after your workout is complete.
Access to a running track allows you to run traditional sprints. For example, after warming up, run hard for 200 meters and then slow to a walk or recovery jog for 200 meters. Repeat, gradually increasing the number of repetitions you run. If you prefer to run on the road, use landmarks such as street signs, sprint to one, slow to a recovery jog and set your sights on the next one. Again, increase the number of sprints you run as you become more fit. If most of your running takes place on a treadmill, you can use one of the preset programs for your sprint workout.
Don’t sprint every day. Introduce sprint workouts into your program two to three times each week. Continue easy runs on the other days. Take a break from running at least one day each week and walk, bike, or take the day off.
Sprinting burns more calories than slower running, making it possible to burn more calories in a shorter amount of time. For example, a 150-lb. woman burns about 96 calories running at a speed of five miles per hour for 10 minutes. If she speeds up to 10 miles per hour, she burns 204 calories.
Sprinting is not for beginner exercisers. If you’re currently jogging several days a week comfortably, you can add sprints to your workout. If you haven’t been exercising, start with a program of walking and jogging before increasing the intensity of your workout.
Reading this, I think I am going to continue doing it - but increasing the amount of reps per session. I’m going to do this every 2 to 3 days (the other days will be kettlebell swings etc., or playing 5-a-side football).