When we think of sprinting, Olympic legends like Usain Bolt with his 100-meter world record of 9.58 seconds and Florence Griffith-Joyner’s 100-meter record of 10.49 seconds often come to mind. Their arms pumping, driven by an incredible force, propelling them forward at astonishing speeds—it all seems almost unreal.
But sprint interval training isn’t just for elite sprinters. When done correctly and with care, sprint workouts can benefit everyday runners like you and me, enhancing our running economy, form, cadence, and speed.
Why Should You Sprint ?
Sprinting drills can enhance your running performance and boost both your short- and long-term endurance, according to a study published in the Journal of Strength and Conditioning Research in March 2018.
When you sprint, you’re pushing yourself hard—typically at 80 percent or more of your maximum effort—for a brief period. This is essentially the essence of high-intensity interval training (HIIT). An April 2015 systematic meta-analysis published in Sports Medicine found that HIIT leads to greater increases in VO2 max (maximal oxygen intake) compared to other forms of training.
But there’s more to it than just that. HIIT has also proven to be a highly efficient way to burn more calories in about half the time of steady-state workouts, according to a December 2017 study in Biology of Sport. This efficiency is partly due to excess post-exercise oxygen consumption (EPOC). Imagine your body as the engine of a race car. After finishing a race and turning off the car, the engine takes some time to cool down.
The same concept applies after a HIIT workout. When you complete a sprint session, your metabolism doesn’t immediately return to normal; it continues to work at an elevated rate. This means that even after your workout, your body continues to burn calories more efficiently.
What Is The Best Way For A Beginner To Start Sprint Training?
Focus On Your Sprinting Technique
When you’re concentrating on reaching top speed, everything else often fades away as you pour all your energy into that brief, intense burst. The downside is that proper sprinting mechanics are usually the first thing to slip.
Its worth noting that you should always sprint with proper form as it will reduce risk of injuring yourself. Follow these tips for proper form during our sprint workouts for beginners:
- Keep the mass of your body directly over your legs at all times. Do not heel strike! You must bring your body forward with each step and maintain your body aligned.
- Lean forward. Lean your body forward slightly and let gravity do its job. You’ll have to move your feet quickly to keep up as your body is propelled forward, which leads us to our next point.
- Run with a quick cadence. Your cadence will naturally speed up as you run faster, so ensure a rapid turnover as if you are running on hot coals. The faster your turnover, the quicker you’ll go.
- Focus on your arm movement. Keep your arms at 90 degrees, pumping them front to back along with your stride. Be sure you don’t cross your arms in front of your body or twist your torso. This will result in unnecessary energy loss.
- Forefoot strike: Naturally, if you are landing on the balls of your feet instead of your midfoot or heel, you will propel yourself forward, which will promote a faster cadence.
Find A Track
Since sprinting workouts involve short bursts of running, you don’t need a long distance to perform them. Instead, look for a flat, even surface to do your sprint repetitions.
A 400-meter track is perfect for sprinting workouts. It provides a measured distance, so you can focus on running without having to check your watch.
If a track isn’t available, any flat surface will work. Just measure out your distances beforehand to ensure an efficient session.
Warm Up
Warming Up before any workout is crucial, If you fail to warm up before sprinting, you could suffer a pulled muscle or another injury.
To warm up effectively for sprint workouts, jog for 10-15 minutes at a comfortable pace, incorporating a few 10-second strides towards the end.
Next, include five minutes of dynamic stretching and sprint drills, such as high knees, to loosen up your muscles and joints and prepare them for the workout. Now let’s get into the workouts
Sprint Workouts For Beginners
While intensity is key in sprinting, it’s crucial not to begin at 80 to 100 percent of your maximum effort right away. In other words, never skip the warm-up. Jumping from zero to 80 on a cold body can easily result in injury.
A beginner’s sprint workout can generally be broken down into three phases.
Phase1: Always warm up first
To prepare your heart, muscles, and joints for sprinting, it’s essential to warm up your body gradually. Start with a few minutes of jogging or brisk walking, or try some basic warm-up exercises like jumping jacks and lunges.
Phase 2: Vary Your Sprint Ratios
When you’re just beginning, try adjusting your work-to-rest ratio between 1:3 and 1:5 with 30-second sprints. This means sprinting at about 80 percent of your maximum effort for 30 seconds, then walking for 90 to 150 seconds. Repeat this pattern, aiming for at least 20 minutes of alternating sprints and rest.
Phase 3: Save Time to Cool Down
After finishing your final sprint, take a few minutes to walk and allow your heart rate to return to normal. Make sure to stretch your calves, hamstrings, quads, and glutes, as these muscles work hard during sprint workouts.
Try This 20-Minute Beginner Sprinting Workout
- 5-minute warm-up of brisk walking or easy jogging
- 30-second sprint at 80 percent (or more) of your max effort
- 90-second recovery walk
- Repeat this 2-minute circuit 5 times
- 5-minute cooldown of walking and static stretching
