Benefits and Guide to Sprint Running for Health – Sprinting can be a sport of choice for those of you who don’t have much time. Do not doubt the benefits, sprinting can burn body fat equivalent to cycling or long-distance running. In addition, sprinting also has many other health benefits.

Sprinting is one way for those of you who want to lose fat while increasing the body’s metabolism. Therefore, many people try to do this sport to lose weight.

If done regularly, this short duration exercise can improve body health and muscle performance. In addition, for those of you who want a slim buttocks, hips, hamstrings, calves, and stomach, sprinting can be an appropriate exercise choice.

Benefits of Sprinting

Benefits and Guide to Sprint Running for Health

Running sprints with high intensity for 30 seconds can provide excellent benefits for body health. Here are some of the benefits of sprinting that you can get:

  • Burn more calories than relatively low or moderate intensity exercise
  • Increase body resistance
  • Works almost any part of the body, including the buttocks, hips, hamstrings, quads, calves, and abs
  • Increase the body’s metabolism, because the post-exercise oxygen consumption (EPOC) effect or the post-exercise effect makes calories continue to burn even after the exercise is finised.
  • Tightening muscles is similar to lifting weights
  • Helps manage adrenaline, breath, muscle strength, and anaerobic respiratory capacity in the body

In addition to the short duration, another advantage of sprinting is that it is relatively easy to do. Sprint running only requires a flat, non-slip surface, such as a flat grassy surface, to run short distances.

In this running sport, you are not required to run at full speed like an athlete. To avoid muscle injury, it is recommended that you run only at 75% of your maximum speed. To burn more calories, sprinting can be combined with other cardio exercises.

Sprint Running Guide for Beginners

The following is a guide to sprinting for beginners, so that the benefits can be felt optimally:


Before starting a sprint, warm up with 5–10 minutes of light exercise. This warm-up can include jumping jacks, butt kicks, high kicks, knee hugs, lateral lunges, or arm circles.


First, do a sprint at 60% strength first. If you feel stiffness or pain in your muscles or joints, reduce the intensity and warm up again.

Gradually reduce the speed for two minutes while continuing to move. You can do jogging or walking, depending on your current state of fitness.

Second, increase your sprinting power to 80%. After that, reduce the intensity and rest while still moving slowly for two minutes.

Third, resume running sprints at 100% strength for 30 seconds. Then reduce the intensity and rest again while still moving for 2–4 minutes.

Repeat the entire series of sprints 4–8 times, depending on your physical condition and endurance.


Make sure you cool down with stretching movements after your sprint. This cooling can make blood circulation smooth, and body temperature, blood pressure, and heart rate return to normal conditions.

In addition, stretching after a sprint can also reduce the build-up of lactic acid, which can cause cramps and muscle stiffness.

For beginners, you can do sprints slowly according to your body’s ability. Do this exercise six times in two weeks to get the maximum benefit from sprinting.

If you have certain health conditions, you should consult with your doctor first before starting to sprint.

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