Alyssa Bialowas
Whether training for races or team sports, sprint interval training is used by athletes to reach peak personal fitness. Similar to high intensity interval training (HIIT) more broadly, sprint interval training boosts your metabolism for several hours after you’ve competed your workout. This contributes to weight loss and fat loss efforts in your spring training regimen.
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These sprint interval tips will aid weight loss and increase overall stamina:
1. Make small, progressive changes to your interval routine
Record all interval workouts so you can keep track of them and make small incremental changes to see results. Vary the types of intervals used, such as “sprint 1 minute/walk 1 minute x 3”, or “run for three minutes, walk for 30 seconds x 2”, “sprint 30 seconds, rest 30 seconds, x 4”. Make sure to track all intervals including time and seconds, miles or distance covered, and calories burned so you can refer to your notes and adjust for future progress.
2. Alternative interval training days
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3. Utilize proper running form
There are many tools available online to ensure that your fundamental running form is correct. While sprinting, lean forward slightly and use the balls of your feet to generate force from pushing off the ground. Keep the weight of your arms light (do not flex your muscles or make them tense), and your elbows at 90 degrees. Your arms will naturally swing freely from your shoulders, and make sure your arms are not flailing away from your body.
4. Use appropriate running gear to keep track of your intervals
Proper running shoes are key in stabilizing your ankle while sprinting. Ankle stabilizing is key to preventing injury and ankle sprains, which can be common to sprinters. Utilize a Fitness Watch
5. Cool down and stretch
Sprint intervals are very challenging on your body, so make sure your body is always prepared to go all out by eating properly. It is essential to get proper rest, and after an intense workout, take the appropriate time to cool down and stretch. Holding your static stretch for extended periods of time will help repair your muscles and prevent injury. Make sure your follow up workout with a recovery exercise day such as jogging, biking, or light strength training.
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