It's a common belief that the best way to become faster and more efficient at sprinting is to keep things simple. But is that really true? Or can adding complexity lead to even better results?
In this post, we'll take a look at five ways you can add complexity to your sprinting workouts – and see how they can help you achieve even better results.
Are you ready to take your sprinting game up a notch? Let's get started! But first…
Why sprints?
If you're someone who relies mainly on squats and leg extensions to develop your legs, you should think twice. Sprints are a wonderful way to develop the lower body, as they are, by all characteristics, a muscle, and strength-building exercise.
Not only do sprints help you build lean muscle mass, but they also improve your overall cardiovascular fitness, balance, and explosiveness. Sprints are a great way to bring your heart rate up and get your blood flowing. And, as an additional bonus, they also help to tone your booty!
So if you're looking for a way to build strong legs and a firm butt, or just diversify your leg training, start incorporating some sprints into your workout routine.
Now let's have a look at 4 ways to add complexity to your sprint workout!
Run longer
When it comes to sprinting, there's one thing that's universally understood: the longer the distance, the more challenging the workout.
But what if we told you that progressively overloading during a sprint workout can be just as simple as running a bit longer?
That's right – it's just like increasing reps in a normal weight-training workout.
By gradually adding distance to your sprints, you'll not only see an increase in your speed and endurance, but you'll also be better able to handle the intensity of a race.
If you've done 5 strides of 50 meters up until this point and you're looking for a new challenge, take the first or final couple of strides to 80-100 meters!
Go uphill
In case you don't quite vibe with a longer distance and you want to spice up your sprint workout, you can try going uphill.
It may seem counterintuitive – after all, sprinting is about going as fast as you can – but running at full speed up a slight incline can actually help you improve your speed and endurance.
The key is to find a hill that isn't too steep; you should be able to maintain most of your full sprinting speed without having to slow down too much.
Not only will going uphill help to increase your speed and endurance, but it will also make your muscles work harder, and as an end result, you get a more intense workout and, of course, a better stimulus.
Next time you are looking to mix things up, forget the treadmill and head for the hills.
Run on sand
Another great way to add a little extra challenge to your sprint workouts is to run on sand. It's a neat way to build leg strength and improve your running form.
And if you really want to spice things up, try sprinting on the public beach in town.
The soft, uneven surface will really test your balance and coordination.
Just be sure to wear proper footwear to protect your feet from the hot sand… and jump in the water afterward!
Add some weight
You've probably seen those peeps at the gym who are always sprinting on the treadmill with a weighted vest on.
And you're probably thinking to yourself, “Why the heck would they do that?” Well, it turns out that there are some benefits to sprinting with extra weight.
First of all, it forces your muscles to work harder, which can lead to greater gains in strength and power.
Besides, it can help to improve your strength and endurance.
And last but not least, a really good way of progressively overloading your sprints is to simply add some weight.
You can do so with a weighted vest, ankle weights, or even better – pulling a sled.
If you're looking for a new challenge, weighted sprints are a must-try!
Final thoughts
Complexity breeds progress. By adding more complexity to your sprints, you'll not only be able to create a better stimulus for progress, but you will also diversify your leg workouts a bit more!
So, wait no more, get started on your sprints today!
