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Sprinting

Dec 26, 2018 | course content

Sprinting is a perfect example of high intensity training that produces great results in a minimal amount of time.  It helps us burn fat, increase agility, promote circulation, and keep our mitochondria youthful.

We only need to sprint about once every week to see results, and unlike drawn out intense workouts, sprints won’t leave us feeling drained and exhausted afterwards (as long as we don’t overdo it). Sprinting is the perfect acute stressor, allowing our bodies to enter a short high stress period followed by normalcy. This is the type of stress that’s beneficial to our health, development, and agility.

Here’s how we sprint:

  Find a smooth place to sprint. You can use a track, a smooth trail, or even the beach for running sprints.

  Warm up. Use a few squats, high knee raises, lunges, and other comfortable stretches to prepare.

  When you’re ready, go all out at maximum effort for ten to thirty seconds.

◊  Repeat this process 8 or so times, as long as you feel safe and your form isn’t suffering.

◊  Make sure that you leave a minute or so recovery between sprints. You don’t need a lot of time to accomplish these, but your rest periods are just as important between sets!

Tip

If you can’t sprint on foot, don’t worry there are lots of alternatives. Go all out on a spin bike, do pool sprints, use a versaclimber or any other cardio machine that you can go hard for short bursts.

A few important tips to keep you safe and motivated:

  Make sure you do a warm up. This varies from person to person but somewhere between 5 and 15 minutes as low intensity is normally a good measurement to aim for.

◊  Experiment with different types of cardio equipment to see what type of sprinting you like. You may hate running but find bike sprints to be quite fun.

◊  Try different types of sprint workouts. Check out your High Intensity Workouts in you program for lots of options.

◊  Do it with a friend and suffer together.

◊  Remember that your sprint is different to someone else’s. Don’t worry about how fast you are going, just go all out for the interval.

◊  Get your heart rate to drop as much as possible in between the high intensity sets.

◊  Start off slow. You don’t want to injury yourself so take your time to fully warm up and perhaps just do a quarter of the workout for your first few.

Call to Action– Put aside 20 minutes (including your warm up) to try a few sprints, and then do it again a week later. Just follow on with one of our recommended High Intensity workouts in you program. Let your coach know how you felt afterwards in your daily journal in the notes section.

INVITATION TO ACTION

Put aside 20 minutes (including your warm up) to try a few sprints, and then do it again a week later. Just follow on with one of our recommended High Intensity workouts in you program. Let your coach know how you felt afterwards in your daily journal in the notes section.

Julie Ralston

Primal. health Coach