The Insane effects Sprinting has on the Body! 

1 tip, if you haven't got sand to run on, use long-ish grass to train on, making sure to lift your foot over the blades. It helps with driving your knees up and forward, improving your cadence and helps with ankle strength and stability as you're bringing your foot down on an uneven surface.

I was a state qualifying sprinter in high school and ran a lot in the military. The best sprint workout i have ever experienced came from basketball conditioning. What we did was 1-mile (1600m) total worth of sprints on an outdoor track... (I recommend starting with at least half that and with a slightly lower intensity for a week... or 3) but it was typically broken up into (16) 100m dashes with limited rest time. (8) 200m dashes, or (4) 400m dashes. we did the 200m dashes most often. we would start at the 200m start line and have a goal time to hit (mine was 32 seconds even though I was capable of running it in 23 seconds, because we have to do a lot of them with a lower recovery time)...but we would sprint to the finish line then walk till we were even with the field goal post (which is about 50m), then lightly jog the rest of the way to the start line (150m)...the coach would be counting down and we would have to be ready to sprint as soon as we got there. it was great for conditioning and speed. BUT!! in the military we did something similar that's much easier to keep track of and you don't need a track. they're called 30, 60's or 60, 120's. which is exactly what you would think. sprint for 30 seconds, walk for 60. or sprint for 60 seconds, walk for 2 minutes. this would typically last for what felt like an hour but was probably 15-25 minutes....enjoy.

I heard Huberman mention something about sprinting recently, and have now done a few simple sprints repeat (10X) sessions on the grass, the length of the soccer field. It feels great. This video is a good reminder for me to keep it up, and all the physiological adaptations to sprinting are a great bonus! While sprinting again its reminded me of the good old days when I was a kid and a teen--naturally sprinting just for the joy of it. As we age it is so easy to forget the basics. I can probably count on one hand the number of times I sprinted between ages 40 and 50! At 52, I look forward to making this a staple of my workout routine.

Bolt does an average of about 38kph in his sprints for about 10s, Kipchoge does 21kph for 2hrs. Long distance running is really really tough.

Ive been sprinting for almost a month as of writing this. I only sprint 1-2 100m dashes a day, though ive seen significant improvements to my overal physique and body shape. Ive gained a decent ammount of muscle in that time, and on top of veing faster, i also am able to run for longer amounts of time. I really think that if everyone did a little sprinting each day, the world would be a lot healthier

Thank you. I spent a few weeks doing goofy looking physio exercises in the gym for hips and hamstrings just so could do sprint training with out injury as a middle aged guy. Now don't feel so silly. It worked, went to the beach with nephew and just sprinted for the fun of it and felt fantastic. Fight or flight. Seems sprint training should be a lot more popular than it is.

Outstanding revelatory video that I've been doing for decades......with no running. My legs were shattered in Viet Nam and so I do this sprinting with swimming and rowing and it works the same. I was winning national fitness contests at over 50 and now I'm just under 75 and ready for fitness pics on my 75th birthday and getting more ripped. Enjoy the sprinting in your way.

After sprints, my posture is incredibly improved for days. Don’t know why but it does

This is quite accurate. As a distance runner, my recovery and speed have greatly improved by doing calisthenics for upper body and core three times a week. Also I do two interval running sessions per week and only one long run which is still pretty short. The fast recovery and overall feeling great I attribute to the hormonal effects of calisthenics.

Before a year, I decided to become one of the few hobby sprinters in the world of hobby long-distance runners. Sometimes you feel like a weirdo, but I don't look back. I love the variety of supplementary exercises and workouts I can do and the amazing feeling when your visual field blurs in a full speed and you feel the wind washing your body while you are sprinting fast. It's an amazing mental exercise as well for staying calm in a stressful situations.

Man our body is truly just a miracle ain’t it?…god what a marvelous machine and organism!

It’s important to note that it is really easy to over train doing sprints. My track coach had us run up to 40 sprints some days and we were sprinting every single day. I injured my quad pretty bad and my friend severely injured his hamstring (almost coming off the bone!) We are both the fastest players on our football team so it really hurt our team to have us out on injuries that could have easily been avoided.

That Rocky reference was so spot on, im pretty sure most of us had ut in the back of our heads since the video has started 😅 Thank you for the great video, sir 👍🏼

Please never stop making videos like this, it’s so helpful and honestly very entertaining to watch, RU-vid channels that focus on miscellaneous forms of body strengthening are very rare and way more fun to watch than simple strength and muscle building channels.

I've been sprinting for a year and If I hadn't been aware of this video I'd have continued to make the same mistakes I did all year. I want to be explosive in speed for combat sports. The sprint workout you recommended I believe is game changing for me.

As a 52 year old (former) athkete warming up becomes more important. We are bulletproof in our 20's and a little less in our 30's but I pulled a calf muscle on my first beach sprint I was very much looking forward to...sets you back weeks...

Sprinting is one of the toughest exercises on the body so be careful of injuries. 2x a week MAX.

I love this channel bro, just went out to sprint for the first time in 10 years and I feel amazing. I'd usually do regular 5km runs and get bored after a couple times and give it up for months. Running makes me feel dull mentally afterwards but right now I'm sharp and excited. The feeling at top speed was incomparable. Definitely gonna be keeping sprints in my routine.

👏🏼👏🏼 Nice to see this. 1 year of my trials and errors summarized in a 5 minutes vid... Plus some tips I'm gonna adapt right away, specially the beach sand recommendation for heel injuries. Thanks!

I'm training for a marathon, and I've found improvement across the board by just adding one SIT workout a week. It's made me more able to access higher speeds and feel more able to maintain speed uphill.

Before I went to basic for the Army, a good friend of mine that I used to work with that was prior service helped me prepare for basic. One of the things he did, was start out by just doing 2 mile runs at a decent pace, 2-3 times a week and gradually increasing my speed. Then one day, we did intervals and it made the 2 miles seem harder, but made it go by much quicker and felt like an overall better workout. Now I will just incorporate it into my runs occasionally, or when I'm doing longer than 2 miles, I'll just sprint as far as I can a few times.

This is great info. I'll look at adding this to my regimen. Cheers!

Awesome video! Got me motivated to pick up sprints again 💯

Let's make no mistake here, Eluid, runs an entire marathon faster than most people can sprint .

After permanently breaking my toe a few months ago, I can no longer sprint for fitness, which was all I did. Run while you can lads! It’s a gift.

this channel is a great find, I am genuinely baffled you are not at least a million sub channel. I commend you for the way you present your info, in a duration fit to be concise, and the great artwork to supplement the already valuable information. Keep up the good work!

This is incredibly precious information, thanks a lot for spreading it!

I needed this film so much. Thank you

I’m 39. I’ve been running a 4 mile circuit for about 8 years now. It consists of a light 1.5 mile jog as a warm up. Then I walk, dynamic stretch, and sprint intervals for about 2.5 miles. Twice a week. On a very good week 3 times. Takes about 1 hr 20 mins. Incorporate a few lift sessions every two weeks at the gym. Calisthenics and stretching at home.

Back in college I used to sprint like a maniac, on the ground or on treadmill. Did not go to gym or work out for an year, but still do not feel short of breathe after running a couple miles or doing high intensity workout.

Love the graphics. Neat content and memorable advice. Thanks

Just happened to find the video on my recommendations, and I really enjoyed it, great work!

I absolutely hated sprinting until i discovered strides. I love long runs on the trails, but adding in 4-6 bursts of about 30-45 seconds made me a faster runner, was way more fun than a speed workout, improved my form, and didn't leave me feeling exhausted or sore!😅

Love this one! Love all your videos but this one is my favorite ❤

Wow… it’s crazy how I was doing all this on my own without any research. It just felt more natural and suited for my body type. Even the sprinting form, just did it subconsciously. Exactly like how the illustrations were showing. Basically just listened to what my body preferred and felt slightly more comfortable than what I was previously doing thru trial and error. Thanks for this info!

Thanks for the video - I was thinking about sprinting again too as others in the comments - impressed and really surprised by 2000% growth hormone increase.

This was very well put together. Nice visuals too!

Amazing video, I´m gonna start adding sprinting to my routine starting tomorrow. Thank you ;)

I love the illustrations of this explanation, awesome looking 👍🏽😎

Great video discussing the physiological benefits in sprints for muscle growth/fat reduction. Will definitely share this info.

I've started running/jogging and gym about 2 weeks ago, here is my noticeable changes in this short timeframe. -Aerobic capacity, I am not out of breath now when I run I can breathe comfortably and even stop if I wanted and won't gas out instantly like before. -Heartrate/pulse, before after a couple of minutes of running the back of my head would be pounding hard and I would be breathing fast and heavy I would have to stop completely to catch it again, now this hasn't been happening, my limiting factor is that my calf gets sore so I stop only for that. -Heartrate again, but on the point that when I finish my jog/run I am nearly recovered to my normal breathing rate, I did 40minutes on the treadmill at 10km/h on and off, and at the end despite being completely covered in sweat over my whole body I was breathing as if I was mildy strained. the human body is amazing and the adaptations are very fast and noticeable to lifestyle changes

This channel is simply awesome, thank you so much - new subscriber here 👍

This video is effectively and efficiently informative, thank you!

this channel is a gem. subscribed!

Content is great, I'm up for giving it a try! The graphics in this video are amazing, very well done!

amazing understanding of drawing anatomy. great job

Another benefit, is feeling awesome. Sprinting is such a cool feeling, being able to move at incredibly fast speeds is one of life’s best pleasures.

Thank you! ✨🙏💖😁✨

Great content like always 😊 and the example workout at 3:12 is a great addition. I find theory videos often lack some sort of example and this rounds the topic up very nicely🤓

The hand drawn illustrations are great :p thanks for the info!

Thanks I've never thought of doing sprint training but I'm going to try adding this to my routine and see how it goes.

Sick video man. Amazing!

Excellent video as always. I think one of the other variations might be interval sprints up a flight of stairs. Used to do these when I lived close to nice outdoor stairs.

I sprinted for a little bit over the summer and the biggest thing I noticed was that my glutes grew a lot more. And I am someone who deadlifts and hits legs and glutes religiously.

That was nice art,it really helps in learning, thank you for good quality content,hats off to you

Thank YOU!

Love your video and the anatomy.

Im encouraged by your suggestion to do 30s sprints with 4 minute rests, because ive always felt like i do NEED that long between actual sprints. Havent sprinted in a long time but i ought to get back into it.

Great video. Awesome art style as well. One thing I would have touched on is anaerobic vs aerobic training difference as well. I've run with Sprinter who went on to compete in the Olympics who couldn't finish a 2 mile run without heaving and dry vomiting because their bodies were so conditioned to anaerobic training.

This is one of the most interesting videos I've seen in a while. Makes me wanna try this and see its effects on me

His art presentation for workouts is top tier

Hill sprints are my 2nd favorite workout after long distance runs. There is just something about floating up a hill past people that just gets me going

Why did it take RU-vid so long to recommend me this channel? Wtf? This is a goldmine

Amazing work on the animations for this. Bravo!

As someone that's had a hand injury and can't do my normal gym sessions for the upcoming month, this could be a great temporary solution to stay in shape. It certainly can't hurt to try.

This video was incredibly beautiful for some reason

Running and sprinting is a long time hobby of mine. I'm 5' 7, 145 lbs, and ripped !

Wow, thank you for this wonderful video

Exactly right. All running animals get fit the quickest and lose fat the quickest when they do intense exercises like sprinting and intense, rapid weightlifting. It's because we evolved a "fight or flight" mechanism. If you are being chased by a predator, another human, or in a life-threatening situation, sprinting or fighting off the aggressor can save your life. What really matters when it comes to getting fit quickly is not how much fat you burn during the exercise, but how much your body responds to the stress placed upon it during the exercise and you get fitter quicker during your rest and sleep. Most people don't understand this because of the poor advice given by Dr. Ken Cooper back in the 1960's who convinced us all it was better to exercise at less intense levels so you could burn more fat during the exercise. This is what the cardio people don't understand...

You aced it, been sprint interval training for 25years. Top tip, no fatty food 1 hour before training no sugary food or drink 1 hour after. Both will mess with Growth Hormone/testosterone output you get from sprint training. Also be 1C warmer for full hormone effects, so in a cold climate, thermal joggers, jacket, and hat rule of thumb only start once you're sweating from warm-up. And obviously no cold showers afterwards.

Subscribed. Very informative video and expertly presented. Who would have thought sprinting trumps them all!

Excellent and very informative. Thank you

Years ago, I would do uphill "wind sprints" about 50 to 75 yards, or until failure. Great training for 10K runs. Your cardio fitness state increases rapidly.

I used to do 5km everyday and it got boring super fast. I only feel exciting after finishing it, not while doing it. Now I only do sprint and boxing, that adrenaline rush when you run so fast that your body can't even stop is fascinating 🏃

Love this style of fitness focused content, new sub gained. 🤙

Ma i really love the information you are providing especially how you are providing theme, compliment to you and thank you for your work

Amazing video, excellent! I really like your video content!

As a full time sprinter this video is perfect

Im 46, been in the gym and training my whole life. I can tell you that for me personally I have seen 10x more results when cutting or trying to lose weight by using sprinter, in particular HIIT training.

Great drawing and great information ❤

Ive been used to doing slow ensurance based cardio but after this video I'll experiment with spritnting

Just found this channel and it’s a gold mine bro! I subscribed asap and told all my friends! great stuff

Been practicing sprint intervals these past 2 years - quite possibly the best mental benefits (longterm development ones) that I've ever experienced from exercise.

great video short and sweet this guy deserves so many more subs

Sprinting is really fun!

I've been doing this, but not on purpose. Originally I just wanted to do some cardio and get my endurance up, but I found myself having to sprint a couple times during a session to get my legs feeling more light. Also it just felt really good.

Great tips. Thanks

Thank you

My neighbors think I'm weird sprinting up and down the street but whatever, gotta get those sprints in.

Recently my morning routine has consisted of running a mile (ish) straight after waking up. The reason for this is that a) it doesn't take much time and I don't get too hot and sweaty (especially this time of year), b) it wakes me up and energises me, c) I get early morning light exposure, and d) I still think that with a short workout like this I'm getting some cardiovascular benefit. I start fairly slow to warm up and increase to a fast-ish jog, then finish with a sprint. After reading this I may incorporate some more sprints within the run.

This video is absolute gold

Great content!

One nitpick is that if you’re training to achieve maximum ground speed, you should stay low for as long as possible at the beginning of the sprint, and run tall once you’ve achieved top speed.

great video, thanks. if you don't do a field workout with sprints, you're really missing out. its the single most challenging and rewarding workout in my routine. without it, i feel fat and weak. i started lifting about two years ago and after incorporating field workouts, everything for me took off. as an older man, i need the boost in T and blood flow for overall health, athleticism, and recovery. lifting has become easier because i really challenge myself on the field. i do three legs to my field workout. first one includes a superset of indian runs and burpees. secondly, i do 50 yd and 100 yd sprints, followed by lunges and SAQ drills. lastly, i do hill sprints, a couple jogbacks (25, 50, 75, 100) finishing with more 50 and 100 yd sprints. if i can do this twice a week in my routine, i feel like superman. sadly, sometimes i only get it done once a week (life.)

those are some neat illustrations and as a distance runner, the interval training is a necessity to not get bored with the long slow twitch

Excellent!!! Amazing info and video!

From this day forward I declare sprint/ interval training shall be known as "Sprinterval".

When I was on the track team in college, one of the best sprint intervals we had was 10x200m@30sec w/2min recovery. Or sprinting hills for 100m with recovery of however long it took to walk back.

damn , good content , thats some helpful info , thank u so much bro

Tomorrow is my 3rd day sprinting. This perfectly sums up why.