Why Every Runner Should Be a Sprinter

The most commonly misused word in the English language, according to the grammar police, is “literally.” The other day I heard someone say, “I literally died laughing,” but she looked very much alive to me, which tells me she doesn’t understand what “literally” means.

Among runners, however, the most commonly misused word has got to be “sprint.” For the record, a sprint is a race that is run at maximal effort from beginning to end. Anything longer than that is not a sprint. A set of 400-meter speed repetitions on a track is not a sprint, nor is a bunch of 1-minute hill intervals on a trail. Covering as much distance as you possibly can in 8 or 10 seconds? That’s a sprint.

RELATED: Great 5k and 10k Run Workouts To Help You Progress

By the way, when’s the last time you covered as much distance as you possibly could in 8 or 10 seconds? If you’re like most distance runners, it’s been a while. And that’s a problem, because sprinting improves distance running performance in ways that slower running (including things like 400-meter speed repetitions and 1-minute hill intervals) does not.

The science of sprinting

Two recent studies underscore this fact. The first was done by Japanese researchers and published in the International Journal of Sport Physiology and Performance. Nineteen college runners were separated into two groups, one of which completed a dozen sprint interval workouts over a period of six weeks while the other group trained as normal. Testing conducted before and after this six-week period found that both top-end speed and 3000-meter time trial performance improved in the sprint group only.

RELATED: 3 Mistakes You’re Probably Making in Your Interval Workouts

Importantly, VO2max didn’t budge in either group, indicating that the gains seen in members of the sprint group came entirely from neuromuscular and biomechanical factors that are unique to sprint training. In other words, incorporating sprint intervals into their program yielded benefits that no amount of additional slower running would have replicated.

The second study was done by an international team of researchers and published in the International Journal of Applied Physiology, Nutrition, and Metabolism. Twenty-two runners and triathletes completed maximal sprint speed and jumping tests before and after they performed an exhaustive treadmill run. The researchers used the results of the first test to calculate each athlete’s anaerobic speed reserve, which is the difference between maximal aerobic speed (usually sustainable for 6 to 7 minutes) and maximal sprint speed. Interestingly, athletes with a higher anaerobic speed reserve experienced a smaller decline in sprint and jump performance after the exhaustive treadmill run compared to athletes with a lower anaerobic speed reserve.

DID YOU READ? How to Use Heart Rate Zones to Improve Your Running

What does this mean? It means that distance runners with good top-end speed are more resistant to the effects of fatigue on anaerobic performance characteristics. In plain English, if you want to be able to power up a short, steep hill in the middle of a race or unleash a devasting kick at the end of the race on tired legs, you need to incorporate some sprint work into your training routine.

How to build sprints into your training

The nice thing about sprinting is that a little goes a long way. You don’t have to make it the main focus of your training to benefit to get faster and more efficient and fatigue-resistant. In fact, you definitely shouldn’t overdo sprint work if you compete at any distance above 800 meters. Layering a light dusting of all-out running on top of the training you’re already doing will confer the benefits you seek without getting in the way of your race-pace intervals, tempo runs, and other important workouts.

RELATED: Get Better Faster: Master the Fundamentals Before Seeking “Marginal Gains”

If you haven’t done any true sprinting lately, you’ll want to start with steep uphill sprints, which are gentler on the body than flat sprints. I recommend doing just two eight-second uphill sprints after completing an easy run. Wait a week and then do three or four sprints, continuing in this manner until you’re able to complete six sprints without negatively affecting how you feel and perform the next day.

Now you’re ready to graduate to flat sprints. To reduce the likelihood of straining a muscle or tendon, start with accelerations. In the span of eight seconds, accelerate from a moderate pace to a full sprint, timing your acceleration so that you hit top speed just before eight seconds are up. If these go well, switch to “blast” sprints the following week. A blast sprint entails launching at maximal effort from a standing position (versus a four-point stance).

RELATED: What’s the Best Way to Measure Your Run Intensity?

If you want to take you sprinting a little further, advance to doing entire workouts consisting of sprint intervals, such as 10 x 100 meters all-out with full recoveries. Again, though, don’t go overboard. Sprinting is fun, beneficial, and underutilized, but remember that you’re still a distance runner!