Amateurs’ Sprinting Workouts

Sprinting workouts are very effective methods of burning fat and calories and at the same time working out the entire body and toning the leg muscles. These workouts can also be safe for amateurs and beginners even if they can be pretty intensive as long as they gradually work it up. The program should start with brisk walking followed by jogging and then eventually to running and sprinting.

Amateurs are advised to start with a progressive program that has both walking and jogging so that their bodies will easily get into such an activity. The program should be seven weeks long and must start with a half-a-minute period of walking and finish with a five kilometer jog. While the program advances, the amateurs should exchange walking intervals with that of running intervals. If for instance the workout lasts for half an hour, at the mid-point of such a workout, they must walk for half a minute and run for another half a minute. Once they have finished the program, they must do it again by exchanging walking intervals with that of jogging and running intervals with that of sprinting.

Sprinting workouts place more stress on the knees and bring a bigger risk of injuries compared to moderate cardiovascular exercises. Beginners must be careful and consider their safety when sprinting. If they feel pain, they should halt and lessen the intensity of their sprint if they feel any discomfort. In order to stay away from injury, they must stretch, warm up, cool down, drink lots of water, and move at a comfortable pace.


Beginners should go slowly when in a program even if they are tempted to push their bodies to exercise vigorously. Progression is always the safest. They should also save additional energy bursts for future workouts. The principle behind sprinting is to slowly enhance one’s fitness level over time. They should interchange sprinting bursts with walks or jogs. This is called interval training and it enhances aerobic capability and at the same time burns more calories compared to traditional exercises.

Experts advise beginners in sprinting to do a whole workout regimen which has aerobics, stretching, and strength training. Although resistance and strength may not seem vital to sprinters, they are successful in body toning and muscle mass building and these permit sprinting periods very effectively. Professionals also advise that amateurs must perform no less than a couple of strength workouts every week and two hours and thirty minutes of light cardiovascular exercises along with sprinting. They must perform a total of one hour of sprinting every week.

For amateurs to be good in sprinting workouts, they should exercise with experienced runners and sprinters so that they will get sound advice on progression and pacing. These people can give tips on decreasing muscle cramps and making judgments regarding pursuing and ending an exercise. Sprinters should also be hydrated prior to working out and must always have water with them during their programs. They should also stretch regularly and allow their bodies to dictate the time and speed of their workouts.

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