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Few exercises exemplify warrior training like sprinting. What’s more badass than running top speed? Burpees? Bench pressing? Forget it. If you ask me, every person should do sprinting. I don’t care if you are a martial artist, basket player, just trying to get in shape, or whatever. Sprinting very well could save your life one day. In fact, sprinting is one of the most functional exercises around.
By functional I mean it has real-life use. Chances are you’ll never need to do push-ups or power cleans to save your life. However, the ability to run fast could save your bacon in a bunch of different scenarios. Need to escape a mob? Flee a fight or fire? If you can run fast, you might be okay. If you can’t, well…you’re screwed.
Benefits of Sprint Training
Besides being functional, sprinting has a bunch of other benefits. First, it’s great for improving explosiveness in your legs, hips, and shoulders. It actually makes you a better jumper too. Second, sprinting is highly effective for cardiovascular health. Basically, it helps improve your heart’s ability to work.
Also, there have been a few studies showing that regular sprinting actually causes an increase in growth hormone which prevents muscle loss associated with aging.
So sprinting is important for people getting older and not just young athletes! When it comes to your body, use or lose it. If you grow older sitting on your arse all day, you’ll become weak, fat, stiff, and slow. But if you keep sprinting, that won’t be you.
Another benefit of sprinting is it feels awesome. It’s important to do exercises that make you feel alive. Sprinting is one of the best for that. It’s not grueling or lame like burpees or curls or whatever. I actually look forward to sprinting and that makes me want to train. Most other exercises don’t.
Sprinting Caveats
Before we get into sprint training, let’s go over some caveats. If you are overweight, you should probably focus on losing fat first. Excess weight can make sprinting hard on your joints. You could try sprinting anyway and see if it hurts. If you don’t feel any pain the next day then don’t let me stop you.
Second, If you have back/hip/knee problems, you should be careful starting sprint training. Consult with a professional trainer or doctor first.
Third, if you have heart or lung disease, consult a doctor first. Finally, if you find you hate sprinting, you don’t HAVE to do it. There are no mandatory exercises when it comes to fitness. Your routine should cater to your preferences. Though I think you’ll be missing out. Ok, now that we got that out of the way, let’s go over sprint training.
Ideal sprinting surfaces
First, where to sprint? The best options are a running track or just a grassy field. DON’T sprint on concrete unless you hate your joints. You need a soft but firm surface. Also, you will need 30 to 200 yards depending on your fitness levels. If you are not used to sprinting, start with just 30-50 yard sprints. If you are really fit, you can do longer distances such as 100-150 yards.
Sprinting Speed
Sprinting is all about running as fast as you can. Imagine running from a lion or pack of angry humans on Black Friday. If you try to sprint too long of a distance you won’t be running at max speed. So keep it between 30-150 yards depending on how fit you are.
Beginning Sprint Training
Several years ago I participated in a Judo tournament and hurt my right knee. After an MRI, the doctor told me I had a partial tear of my poster cruciate ligament which is pretty uncommon which meant I couldn’t do any running for at least 3 months.
So I waited 6 months just to be safe and then went out to my favorite field. I got in my starting stance and took off…except I didn’t. I was shocked at how slow I had become resting for 6 months.
It was like I was no longer able to hit top gear when sprinting. Mind you, at that time I had been sprinting for years ever since track in high school. It was okay though. After about a month or two, I was able to hit by top speed again.
The point I’m trying to make is it's very important to sprint regularly. Don't think you can be a couch slob and go out and run like Michael Johnson. It takes constant practice. All that practice is so worth it though. Once again, if you don't use it, you lose it.
At first, your sprinting may feel slow or cumbersome. It’s fine. Keep at it for a few weeks and you’ll make tremendous gains. Soon you will be able to hit top gear and really move. Do your best to stick with proper form so you build proper form.
Video sprint form demo
And what is proper form? A video can teach you much better than I can explain so watch this video. Watch a few more if you have time. Here are tips I’ve learned after years of sprinting:
Look straight ahead. Not up or down.
Drive your knees high. Drive your elbows back high towards the sky and your knees will go high. This will lengthen your stride and train your hip flexors to fire hard when running. One common mistake when sprinting is there too much leg action behind the body. Sprinting with high knees will fix this. Don’t drive your knees too high though. Watch the video I linked before again. Next time you sprint, film yourself and compare.
Minimize ground foot contact time. Imagine the ground is hot coals. You don’t want your foot to touch it for long. Likewise, each stride should be very quick when you sprint. Pump your arms as fast as you can to fix this.
Run on the balls of your feet, not flat-footed. The only time your heels should touch the ground is when you are slowing down to stop. Another thing, take your time decelerating and slowing down. It’s easier on your joints.
Run tall. Don’t lean back. If you are leaning back, your hamstrings are probably too weak. One of the best exercises for hamstrings is the Nordic curl. Watch this video. All you need is a towel and a door. Do them 2-3 times per week. Six sets of 3-5 reps should be good. Your hamstring and calves will grow and you’ll run better too. Do them. Nordic Curls rock. It’s the best leg exercise no one does.
Long Rest
Another important thing about sprint training is you need to rest a good amount in between your runs. Your breathing should be almost normal with no panting before your next sprint. If you are really fit this should be about 45-100 seconds. If you’re not so fit, rest 120-150 seconds or until you’re not breathing hard. Then do another sprint.
Sample Workouts
Here is a basic workout that you can do. Try to do it 2-3 times per week with at least 48 hours of rest in between.
3x 30 yards Sprint (rest 90-120 between sets)
3 x 80-100 yards Sprint (rest 2.5 minutes between sets)
If that is too hard, do fewer sets or shorter distances. If it’s too easy, do longer distances and don’t rest as long. You can do some upper body exercises and Nordic curls during the workout to train efficiently.
Conclusion
To conclude, sprinting is one of the best exercises around. Sadly, few people do them. Sprinting is perfect for warrior training as it’s crucial in a lot of real-life scenarios. Start slow and work your way up.
You probably will be pretty slow at first. That’s okay. Just try to run as fast you can with proper form. Run tall. Look straight ahead. Drive your knees and elbows high. Keep your sprints short as in 30-150 yards. Try to sprint once every 2-4 days if you can. Then you’ll become tougher, stronger, and more badass. If I could only do one exercise, it would probably be sprinting. It will make you better at pretty much any sport too.