7 Amazing Benefits of Sprinting (and 3 RISKS) 

Happy birthday and great for you for doing something so good for your health! ♥️💪💪

@@Fitnessdy thank you!

The risk of hamstring injury can be significantly reduced by doing hill sprints instead of flat land sprints.

​@@lijaryalkihow ?

@@lijaryalkiit kinda makes sense what you’re saying, but I’m curious why is that so?

Well as a former sprinter my best advice for not getting an hamstring injury is sprinting regurarly not going over 90% and ofcorse keep the gym up just like sprinting👌

you can do sprints on the stationary bike as well. that reduces the chance for injuries a lot. and you can program a soft ramp-up of the load to a certain maximum to have some warm-up included already.

That sounds great :D I honestly prefer strength training. But I know the feeling of cardio-induced exhilaration, though I only have one kid :D

I only do 20 seconds, anymore than that and I'm not going at full tilt.

Your Amazing

Sprint cant be sosteined above 20 secs.

I am 71 years old and have been doing that for many years except that I use an elliptical machine so that I can use both upper and lower body for maximum effort. 30 sec of all out effort with a 90 sec rest for 8 sprints.

Yesss, it does, doesn't it? :

Good stuff bro

I still sprint at 54. I want to be able to sprint one mile through my 90s.

Exactly, that's the adrenaline and dopamine

if your sprinting for half hour your not sprinting

3 Sprints is enough for me, I feel hyped up the rest of the day

@@mjbartending 5 and im finished for the rest of the day so ye 3 is good for me to

Well said! And how is your asthma now? :)

@@Fitnessdy Spirometry showed better results than initially. I did spirometry in August '22 while running long distances 5-8k through Jack Daniels programmes. Then switched to sprinting in September-November '22. In winter 22/23 it was more occasional due to bad weather in my area, but sometimes I did sprint drills or hill accelerations. Then I went back to more regular sessions from March. I did spirometry again in April '23 and August '23 and the results were better than in August '22. I have to say that the real driver may be the sprint training rather than the sprinting itself. My overall change from home fitness HIIT training with low rest, high reps and endurance running type of stuff to less reps with higher intensity a greater rest approach. I do an overall sprint programme, so as well as actual sprinting on the track, I also do hill accelerations, tempo runs or strength training (mainly bodyweight as I don't have much time for the gym, but I have switched to low rep exercises like pistol squats or isometrics).

Amazing

What percentage effort are you doing while sprinting?

People I spoke with are afraid that intense cardio makes you tired and ruins your muscle mass. But like you said, it's the exact opposite bc cardio makes your heart work better so it pumps more nutrients to your brain and muscles. Plus, any training that involves explosive moves is top notch at improving bone density. So thank you so much for sharing your experience 💪♥️

I think it is high impact, but not for your joints :D anyway, good for you, it seems like you're really for

:))) loved your conclusion!! Your workout sounds great too!

That's an awesome perspective, thanks for sharing. Especially because the main narrative is that cushiony shoes are better for running. It's always great to see the counter perspective

That sounds like a great plan for endurance and afterburn! Though honestly, push-pull-legs aren't my favorite workouts :D

That's an awesome idea 😁

Yes, that's the bane of all intense exercise drills 😂

Well said!

Oh no! I'm sorry to hear that! Is it serious? Did you do a warm up before? Let me know how you feel!!

Thank you so much :) I'm working hard to make this happen :)

Glad you enjoyed it! If you have any other suggestions that you'd like to hear me talk about, let me know :D

Start off slow and work your way up to faster speeds gradually. Be sure to stretch and train your muscles that are used for sprinting and make sure your completely rested before sprinting. Do you sprint outdoors or on a treadmill? I find on the treadmill is way more forgiving on my joints and muscles.

Oh that's too bad! Maybe you can consider some mobility training and weights to strengthen your joints :) I wish you all the health in the world so you can keep pursuing this :)

This is just my opinion but I believe the more flexible your calf muscles are, the less flexibility is needed in the hamstrings, because they are tied together. So if there is one muscle stretch I really focus on, it is the calves. Everything else is secondary.

@@scottallen6227 Thanks for the tip! I don't really focus on calves when stretching but will give it a try.

Yes, along with Crossfit :D

That's running (for 5+ km) and interval running for me. Sprinting legit makes me high between reps and after the workout if you really actually sprint and not just run somewhat fast. Nothing better than feeling super explosive and powerful yet graceful and light when flying down the track. Also, the work sessions is the opposite of torture since if you really actually sprint then it's like only 8-12 reps (depends on distance but you shouldn't try to do the 200-400 sprinter routine as a beginner anyways and focus on acceleration and mostly 30m) typically with bunch of recovery and rest. Past those reps it's not really sprints anymore for most people that aren't pro track and field athletes.

Depends on your fitness level and how your body feels if you don't take a rest day. The typical cautious advice would be to take one rest day. But if you feel okay with a higher frequency and don't have any physical symptoms, I think it can be ok

i do 8 or 10 round of 30sec/ 5 days a week. mon to fri . not on the weekend. i do them while i am on OMAD: one meal a day. never tired. habit is already there. feels great.

Run in place or high knees are neat equivalents, but any sort of HIIT to build up your power will work really 😊

@constancemartin933. I used to do sprints in the warehouse at a former job. Also, as far as I know, Most Gold's gyms nowadays have indoor tracks built into they're workout area facilities.

Plyometrics and drills. Check for Tony Holler's Feed the Cats system. He has plenty of sprint drills that can be done from inside. Of course, strength exercises are a great support for increasing speed.

Plyometrics. If you are a gym goer then also Olympic/explosive lifts like Power Clean and quarter squat for example. Also utilising french weight lifting method of combining heavy lifts with fast somewhat explosive movement for ~10s straight after the lift, for example 4-5 heavy squats straight into 10 pogo hops/high knees/knee switches/wall sprinter drill for 10s or bench press into clap/or some other plyometric pus ups.

Yes!! You should definitely incorporate them into a walking or running routine even on the treadmill. You don't even need fixed intervals, you can go by feeling. This method of training is called Fartlek - I just released a video on it ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xZRlG3wZR6Y.html But basically it helps you develop speed, strength, and endurance :) Let me know if you try it!!

@@Fitnessdy: I did a couple of sprints on the treadmill today… I really liked it. I think I will continue doing it. Thanks very much!😊

@@Fitnessdy: oh and I will check out your link…. Thank you!

Didn't find enough data about it, but also I think it's fairly dangerous for most people. Even walking backwards comes with lots of safety warnings

Yes, that's true. Brisk walking could be a great alternative here. You can build posterior chain strength wonderfully with bridges, lunges, squats and stationary bikes 😀

You can but it's easier to if you also implement some upper body focused exercises like push up, plyometric push ups, pull ups, db/bent over rows or do some handstands/gymnastics/bouldering. Also, I am not talking about spamming those exercises. Sprinters/power based track and field athletes have V shaped physique and most train by principle of their lifts/body weight strength training being 2/3 lower body focused and only 1/3 is upper body focused and they never touch useless for them exercises like isolations, biceps and stuff like that. That being said, I recently went back to sprinting after being busy with life/depressed/not caring about exercising after high school and always was a kid that was super bouncy jumping and sprinting in every sport but slacking/avoiding pull up bar so it's my legs (especially glutes lol) that draws attention and my back while by no means is weak but could use some more development not even for looks but for injury prevention purposes in the future since I'm still getting faster so bigger and bigger forces are hitting my whole body and one lazy mini movement in my back cause my back is not strong enough to keep everything stable at full speed can easily result in back pain or even injury. Unlike cardio running sprinting slowly does give you V physique cause it's a power movement is as much about force production as it's about moving your whole body fast. However, if you don't really care about sprinting and your sole goal is just to get developed back in a more fun way than gym/fitness then I recommend for you into learning handstands (and it's variations), bouldering or gymnastics.

@@lunacy5510 thank you so much, I do only bodyweight training like pushups, plyo pushups, clap pushup, etc, as I don't have time for gym, so I do them along with some core, lower body exercises 3 to 5 reps 3 sets.

I love this community! Also, try to add some more exercises for your lats and shoulders in your upper body routine. Downward dog push-ups and some pull-ups or rows for your lats :)

@@Fitnessdy i don't have pullup bar or any equipment, I just have myself and a floor beneath. Thank you for like

You can consider this instead, but you need a really sturdy table 😃 m.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UH0eEoqSoOc.html&pp=ygUWUHVsbHVwIHVuZGVyIHRoZSB0YWJsZQ%3D%3D

lol yes, you can turn me into a drinking game :))

Not sure if you're kidding or not 😅

Hope you get well soon! In the meantime, you can try low-impact workouts :D

@@Fitnessdy i tried sprinting but feels like my lower abdomen is being pinched by needles and my sprint feels heavy and I'm being held back.... I will try to sprint again for rehab. Hope this works

Sprinting and other exercise + sleeping well + good diet increase growth hormone. However, this happens for kids and teens

@@Fitnessdy will it work for a 17 year old?

100% worth a shot The anecdotal-based reviews I read said the max age is 19 for girls and 21 for boys

Great plan! You can also add walking on your rest days

What did I miss?

I see where you're coming from, seeing the stigma on fatness. But I can think of worse reasons to exercise, like body dysmorphia, anorexia, or trauma. Weight is a very objective metric in itself, and it can definitely affect health. I'm not talking about bodybuilders who pack so many muscles that they appear overweight, but regular people who do not. Therefore, if weight is an objective metric for health, weight loss and weight gain are too. There's no need to add another layer of symbolism on top of it IMHO

@@Fitnessdy Thanks for your response. I am a wellness coach. I never tell patients to exercise to lose weight. I've known too many folks who, for one reason or another, couldn't continue exercising but kept on overeating, and guess what? The weight came back. Sprinting is fun. That's my primary reason. Second, it's improves my health in a number of ways. The last of importance. is that it "burns calories."

Thank you so much for sharing your views, I can tell you're really passionate about helping your clients!!

Lactic acid is a by product of burning glycogen in anaerobic workouts. And it's true that it has a good purpose, stopping a very intense and possibly dangerous effort + some possibly good effects for the brain. Still, it's a waste product by definition, I think. I'm curious to learn your counter-argument, my opinions aren't set in stone and you seem to have good info on this 😀

@@Fitnessdy it is outdated believe that it is "stopping a very intensive and possibly dangerous effort". lactic acid is the result of exactly doing the opposite. it has the function to transport low pH out of the muscle cells to keep the ATP production in the mitochondria going as long as possible.

Hey, let me look into that and see what I can find from my end. I just finished a fitness trainer course like a month ago and all the materials presented lactic acid like I did. If it's outdated info, it might be extremely prevalent then So thanks again 💪

@@Fitnessdy and additionally you can research LacPhe, a molucule made by the body from phenylalanin and lactic acid.

I had time to read about this during the holidays and came back here to tell you this is a golden information :) Thanks again and have a Happy New Year!

Love this!! It's a great strategy. I'll include it in my next Fartlek 😀