7 Amazing Benefits of Sprinting (and 3 RISKS)

Whether you're looking to get into a better shape everyday or striving to make it to the finish line, sprinting is an excellent way to boost your fitness. When compared to jogging, sprint workouts have been proven to provide more effective results in a shorter amount of time. They are also great for cardiovascular health and burns a lot more calories than jogging does.
Uphill sprints will help build strength and power and can significantly reduce the risks of chronic illnesses that are usually caused by inactivity. If done correctly with proper technique and form, interval training can be as rigorous as any high-intensity workout, but with more benefits. Sprinting helps promote injury healing and reduces fatigue at different ages since it develops coordination, agility, mobility, and mental focus.
As you can tell from these 10 surprising benefits, this type of exercise should not be overlooked!

[@SseriousGgamer3]

Sprinting has only 1 problem. You risk injuring your hamstring, however not sprinting has 1000 problems.

[@lijaryalki]

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

[@hamzahkaled8686]

​@@lijaryalkihow ?

[@nick_john]

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

[@trofee8]

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👌

[@stefanweilhartner4415]

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.

[@stephanieoliva4865]

I just started sprinting with my twin sister 1 week ago. We just turned 56 and it feels great!

[@Fitnessdy]

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

[@stephanieoliva4865]

@@Fitnessdy thank you!

[@mandsc4120]

I love sprinting on the treadmill. 30 seconds as fast as I can, 90 seconds rest. 8 times. You will feel sick and exhilarated at the same time. It's amazing. I'm a 42 yr old mum of 3.

[@Fitnessdy]

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

[@094340]

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

[@joseortiz7154]

Your Amazing

[@abelcruz7224]

Sprint cant be sosteined above 20 secs.

[@mikesavoie3142]

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.

[@RussianRocket1000]

I still sprint at 35 since 11 yo and it always makes me feel like a beast. 💪⚡

[@Fitnessdy]

Yesss, it does, doesn't it? :

[@ckludecke]

Good stuff bro

[@NoteFromSELF]

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

[@reccos2412]

sprinting for half an hour feels like you just finished taking drugs, it can change your mood

[@Fitnessdy]

Exactly, that's the adrenaline and dopamine

[@Noneofyourbusiness-rq9jq]

if your sprinting for half hour your not sprinting

[@mjbartending]

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

[@Noneofyourbusiness-rq9jq]

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

[@coelhocointech9841]

I am addicted to sprinting, I sprint everywhere and everyday..

[@patmull1]

I turned into sprinting after my doctor told me my asthma problem was not caused by having small capacity of lungs, but by having weak lungs and being overly weak. I still wanted to get outside after a whole day sitting at the desk, so I stopped jogging and running 5-8km, started following the training regimes of sprinters and started visiting local tracks. Being a hobby sprinter in a world of long-distance runners and hobby joggers feels quite weird. I also don't like the length of the warm-up, which makes the thing look even more weird (many sprint drills for warm-up look kind of funny). But it feels great overall! It is much more fun than long-distance running and I believe that it can be extremely beneficial for some people. It is a shame that many people don't ever consider it as a form of exercise when it is so natural for humans.

[@Fitnessdy]

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

[@patmull1]

@@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).

[@diegovisoso4587]

My favorite workout

[@M231231]

Each day 25. Done 1,425 100 yarders as of today. If I can, anyone can. Will do over 3,000 by snowtime, then back to treadmill. Age 68. 100,000th stride this week, 66 each time.

[@Fitnessdy]

Amazing

[@alintampa]

What percentage effort are you doing while sprinting?

[@mikeymo4]

i go to the field twice a week and do a sprint/field training workout. it includes 50 yd and 100 yd sprints, indian runs, hills, SAQ drills, jogbacks, lunges and burpees. i also lift, but my field workout is by far the most challenging and most rewarding. i find that without my sprint workouts, my overall fitness and strength is vastly diminished. it is a great leg workout too, of course, to go along with my regular squats and deadlifts. i can't understand why anybody who is serious about lifting and working out doesn't include running and sprint workouts. as an older guy it definitely helps boost T and blood flow. it helps all your muscles recover and is great for losing weight and core.

[@Fitnessdy]

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 💪♥️

[@eliomarcosta5752]

It values much more than people could imagine!

[@nick_john]

I live on very hilly land and currently do mountain bike sprints uphill for my HIIT training. Granted, it is not hi-impact but I do get the cardio and endorphin benefits.

[@Fitnessdy]

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

[@tuanivando9634]

I do a sprint with my GSD when we start the walk. We run uphill for about 75 yds.

[@klaasdeboer8106]

As a recreative endurance runner, I really discovered the pleasure of going fast when I transitioned to barefoot running, not that I think bare feet are faster than good sprinting shoes, but the cushioning shoes most recreational runners wear are unfit for sprinting, when barefoot to me it is far easier to get the technique right.

[@Fitnessdy]

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

[@reekriky6693]

Amazing content 👈

[@Fitnessdy]

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

[@user-it1ig8fn1r]

My suggestion to those who take up sprinting: Find "development" track meets in your area next summer, usually on a school track. No mater how slow, you can get the thrill of being at the starting line at the gun and get a stopwatch time at the finish. Don't be intimidate with track---all are welcomed!

[@Fitnessdy]

That's an awesome idea 😁

[@venom6112]

I do sprinting at the end of workout .. 1st I do pushup pullup SQUATS handstand then dumbbell workouts then sprints at end

[@Fitnessdy]

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

[@carlosauza9998]

I do my sprinting mixed in with soccer agility drills before lift off. Honeslty love the high you get from it but some days it can be torture!

[@Fitnessdy]

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

[@alyberlin317]

great video

[@Fitnessdy]

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

[@345kobi]

To be of value this talk would need to get into the specifics of sprinting that give the mentioned results and it would need to get into the science that proves the mentioned results.

[@RapTalesRewind]

I do a 5 km walk every night. Two times a week I do warm ups, A skips, lunges, karaokes, and then I get to a big hill and start with two warm up sprints that take 11 seconds and build speed on the next 3 sprints getting it down around 9 seconds - I rest for 5 - 10 min to make sure I can push max effort -.Im trying to focus on technique - hand and foot placement and focus on driving my foot into the ground rather than reaching forward which can cause hamstring injury. After that, I continued to walk and hit 3 sets of 20 box jump squats on stones in a garden I pass - Im going to add 3 sets high-speed squats and calf raises when I get home. Btw my sex drive is really high since starting this, and Im 43 years old. Happy wife .. happy life 😂

[@Fitnessdy]

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

[@tilakpudi3545]

I do sprint for 30sec total of 4 rounds.... But is it okay if I do it regularly? Or just twice or thrice a week??

[@Fitnessdy]

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

[@uli6342]

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.

[@tyrellcobb1279]

Sprint is the most effective full body torture

[@Fitnessdy]

Yes, along with Crossfit :D

[@lunacy5510]

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.

[@t2crazee]

I love sprints. I'm 41. The problem is I keep getting muscle injuries.

[@matkav2638]

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.

[@Fitnessdy]

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 :)

[@scottallen6227]

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.

[@constancemartin933]

What are some indoor alternatives to sprinting? I live in an area which is in deep-freeze winter 6 or more months per year.

[@Fitnessdy]

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

[@robertdecker146]

@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.

[@patmull1]

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.

[@lunacy5510]

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.

[@buckchile614]

What about sprinting backwards?

[@Fitnessdy]

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

[@TheLocoUnion]

Can you get benefits from treadmill sprints?

[@Fitnessdy]

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 kzbin.info/www/bejne/rou1nXpprL-FbLs But basically it helps you develop speed, strength, and endurance :) Let me know if you try it!!

[@TheLocoUnion]

@@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!😊

[@TheLocoUnion]

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

[@nathanarmstrong7636]

I pulled both my quadriceps the other day trying to sprint. It will definitely mess u up if u push to hard to fast.

[@Fitnessdy]

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

[@sans_lmao_]

Can I get a V-shaped physique if I do it with discipline and consistency?

[@lunacy5510]

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.

[@sans_lmao_]

@@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.

[@Fitnessdy]

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 :)

[@sans_lmao_]

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

[@Fitnessdy]

You can consider this instead, but you need a really sturdy table 😃 m.kzbin.info/www/bejne/i3mTlnilpriihcU&pp=ygUWUHVsbHVwIHVuZGVyIHRoZSB0YWJsZQ%3D%3D

[@pineapplepizza4016]

Sprinting is great but it does require a bit more conditioning if you don't want to injure yourself.

[@Fitnessdy]

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 😀

[@ch-lp2lv]

People say it increases height. True??

[@Fitnessdy]

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

[@ch-lp2lv]

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

[@Fitnessdy]

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

[@AZMaybe]

How many times had he said "sprinting"

[@Fitnessdy]

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

[@joshuaedano3455]

I can't sprint yet because of groin injury

[@Fitnessdy]

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

[@joshuaedano3455]

@@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

[@Steelers4life68]

No risks here lol, been at it a long long time, my tendons are like bungie cords lmao

[@Fitnessdy]

Not sure if you're kidding or not 😅

[@FFFF-td2hl]

Day 1 Long distance Rest Day 3 sprints interval Rest Repeat Is this a good routine for trying to run faster and longer?

[@Fitnessdy]

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

[@anthonydb7959]

soreness??! really???

[@Fitnessdy]

What did I miss?

[@BodyTrust]

Exercising to lose weight is the WORST reason there is.

[@Fitnessdy]

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

[@BodyTrust]

@@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."

[@Fitnessdy]

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

[@stefanweilhartner4415]

lactic acid is not a waste product. that is outdated knowledge.

[@Fitnessdy]

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 😀

[@stefanweilhartner4415]

@@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.

[@Fitnessdy]

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 💪

[@stefanweilhartner4415]

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

[@Fitnessdy]

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!

[@FalconFordXR]

I used to use cricket pitches sprinting from one end to the other. I'd count how many I could get in the first round and try to beat that number each time.

[@Fitnessdy]

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