Consider Adding Sprints to Your Weight Management Program

There are many health benefits to running long distances. However, if you run for 3-5 miles a day and are not noticing any weight loss, you may be running too much. Many novice runners don’t realize it, but excessive amounts of running can actually make you retain or gain weight. Why is this the case? The fact is, running actually improves the way your cardiovascular system functions which makes you burn fewer calories when you run. You are able to essentially work at a higher intensity level yet you use less fuel in the process. So you may be unknowingly sabotaging your own weight loss goals.

If you like to run and don’t want to remove it from your workout, a better option to consider is sprints. Sprints are short bursts of running, as fast as you can, with a longer recovery periods. This is not to be confused with an interval where you may run for 1-3 minutes and walk in between runs. A sprint should take about 8-10 seconds to do, with a recovery of 1-2 minutes. For instance, go to your local high school track field, or in front of your house if it is suitable. If you choose to run on pavement, consider investing in a good pair of running shoes to reduce impact on your back and joints. Run full out for 8 -10 seconds. Then recover by walking until you are fully recovered. Full recovery is important for sprints because you want to be able to run full out on your next rep. Do this for 10 repetitions about 3 times per week. If you are new to running or working out, shorten your sprint time and increase your recovery. In addition, you may want to start out doing this once or twice per week until you are able to work up to more frequent sprints. And regardless of your physical ability, remember to warm up before starting.

Adding sprints consistently to your workouts can lead to:

1. Accelerated fat burning as muscle tissue is activated which stimulates muscle growth. This increased muscle tissue is what burns fat and improves your metabolism long after you have completed your workout.

2. Improved cardiovascular fitness due to an increase in the production of endorphins which translates into more stamina and a boost in your overall energy levels. Likewise, sprints can help improve your performance on days when you want to go for longer distance runs.

3. Fewer missed workouts. Because you are running in shorter intervals, it may be easier to fit this type of workout into your routine when time is short.

As with any workout, remember to not overdue it or risk injury. If you are unsure if sprints are okay for you, check with your physician.

Nyra is a INBF amateur figure competitor who has a passion for healthy living. She works full time and understands that it can be difficult to fit health and fitness into ones daily lifestyle. It is her hope to help others attain their goals as she has attained hers. Contact Nyra at nyraj@charter.net.

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