POPSUGAR UK

All the Benefits of Interval Sprint Running — and 2 Sessions to Get You Started

23/09/2020 - 01:25 PM

Young woman running training in the city

True or false: you don't have to be a seasoned runner [1] to love interval sprint workouts.

Believe it or not, the answer is true. Interval sprinting is often more manageable than long-distance running because it prioritises short bursts and plenty of rest periods.

"An interval sprint workout is a structured series of short, intense bursts of faster-paced running used to tap into your anaerobic strength and challenge your cardiovascular output to a higher degree than slower long-distance runs," Darren Tomasso [2], an ACE-certified personal trainer, NASM-certified corrective exercise specialist, and the director of Training at The Session NYC [3], says.

Sprinting is very different from long-distance running, as it requires different body outputs. Tomasso's example: a longer, steadier effort can quickly exhaust your cardiovascular system before challenging your muscles.

Since sprinting requires your "fast-twitch" muscle fibres [4] to engage and contract in each circuit, Tomasso adds that the demand efficiently creates lean muscles — throughout your glutes and core, especially.

"While running is itself a cardiovascular activity, the faster and harder you run for shorter amounts of time, the more anaerobic [5] it becomes, and the faster you will get at longer distances."

The sprinting benefits hardly end there — just like HIIT, this formula of short bursts followed by rest periods can help you burn calories and increase fat-burning potential.

Just keep in mind that knee, hip, and lower back pain are common injuries runners face — but some "prehab [6]" can help.

"Prehab is essentially rehab, but before you get injured: mobilizing tight or overused joints and tissues (thoracic spine, hips, and quads) and strengthening certain muscle groups that may be slightly imbalanced or weaker," Tomasso shares.

That's why it's best for sprinter newbies to start small and progress weekly. Listen to your body, and adjust your total running volume (distance ran during a workout) and intensity (how hard you are running), if needed.

"Pay attention to your body's signals, and give yourself adequate time to recover, rest, and relax in-between training sessions. When in doubt [regarding pain], seek out a medical professional or licenced physical therapist."

When trying Tomasso's two-day interval sprint workout ahead, adjust as needed, and remember to get 2-3 rest days in a week.

Warmup

Your warmup is part of your workout routine, so make sure you're sweating, but not exhausting yourself.

"Start with a lap around the track or a two-minute jog. Then, go into some dynamic stretches like , quad pulls, hamstring scoops, and reverse [8] and forward lunges for about 10 reps per leg for each exercise," Tomasso says.

"Then, activate your core and glutes with low planks [9], side planks [10], bird dogs [11], and glute bridges for about 30 seconds on each side."

Tomasso suggests finishing your warmup with drills like A-skips, B-skips [12], high knees [13], and heel kicks for 20 seconds each.

Workout Day One

Workout Day Two

Cooldown

"Cool down with a slow tempo 400-meter lap. Then, follow it with deep breathing and stretches to relax your nervous system. You can take the same mobility drills from your warmup, but hold each for 10-20 seconds," Tomasso says.

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Source URL
https://www.popsugar.co.uk/fitness/all-benefits-interval-sprint-running-2-sessions-47816191