Sprint Training: 4 Potential Benefits of Sprinting

Sprinting is a form of exercise focused on stride length, stride frequency, and overall sprinting mechanics. Generally, an athlete moves faster while sprinting than they do while performing traditional running. Sprint workouts are also an excellent form of [cardio](https://www.masterclass.com/articles/what-is-cardio) and anaerobic exercise that has numerous health benefits. A sprinter focuses on their running form, thinking about range of motion, contact time, foot speed, top speed, and overall sprinting technique. It’s important to sprint using the proper form, because you can risk injury if you spring with poor biomechanics. Additionally, always make sure to warm up properly. Here are several considerations if you want to practice proper sprinting form: 1. __Keep your knees high__. You want your feet to hit the ground directly below the center of your mass, which is right around your hips. And by lifting your knees high, you’re increasing your power, raising your maximum speed. 2. __Lean forward__. You want to position your upper body so that you’re leaning forward slightly. Relax your shoulders, too. 3. __Make solid contact with the ground__. When you make ground contact, you want your legs to be as close to vertical as possible, almost like you’re marching. This gives you a good foot strike position for force production—in other words, the power you can put behind each step. Focus on your contact time, too. You want to strike the ground hard, follow through efficiently, and then spring back quickly. 4. __Practice efficient arm movement__. Move your arms forward and back with your stride, not out or in toward your center to assist with momentum as you move through your acceleration phase. Sprinting is one of many forms of exercise; however, you can potentially reap quite a few rewards by doing sprints regularly. Keep in mind that the benefits will vary from individual to individual, but some advantages of building a sprinting routine can include: 1. __Heart health__: Sprinting is a cardiovascular exercise that raises your heart rate and can keep your heart healthy, including minimizing your risks of heart disease and high blood pressure. 2. __Improved mental state__: When you sprint, your body releases [endorphins](https://www.masterclass.com/articles/endorphins-explained), which are chemicals that counteract pain and stress, giving you positive feelings. That could decrease your incidence of depression, lower your overall stress levels, and make you feel happier. 3. __Increased muscle mass__: Sprinting breaks down fast-twitch muscle fibers, and when your body repairs those fibers, it makes them stronger, leading to increased muscle mass. 4. __Fat loss__: You can practice sprinting as part of a high-intensity interval training ([HIIT](https://www.masterclass.com/articles/hiit-workout-guide)) workout. HIIT exercise elevates your heart rate and encourages the body to burn fat even after you’ve finished exercising. This can boost your metabolism, which can sometimes translate to losing body weight. This can change your body composition over time. To start sprinting regularly, find a location with a flat track that permits public use. Warm up properly and practice running fast for short distances, gradually increasing your speed over time to steadily improve your maximum velocity. Eventually, you can try more advanced sprints, such as hill sprints, sprint interval training (similar to HIIT workouts), or you can begin incorporating sprints into another high-intensity workout or a lower-body workout. Some athletics experts recommend complementing a sprinting routine with strength training workouts to help you build up additional muscle mass and endurance. You may also want to consult a personal trainer or athletic coach if you wish to start a sprint training routine so you can learn proper technique; otherwise, you risk injuring your quadriceps, leg muscles, hamstrings, or glutes. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Sprinting is an exercise that can help you build muscle mass and burn calories. As a result, potential benefits of sprinting training include improvements in speed, cardiovascular health, blood pressure, and blood sugar levels.