When was the last time you trained like an athlete? Sprinting offers major health benefits like improved cardiovascular health and increased muscle mass, but jumping back in requires caution. "The most common time to get injured is when you're coming back from not having sprinted for a long time," says Zach Smith, PT, DPT. "It's imperative that you build up slowly with intensity."
The biggest injury risks for adults are hamstring or calf strains. To train smart, focus on gradual progression. "Only increase one variable at a time: length of sprints, reps and sets, intensity, or recovery time," advises Smith. The goal is to build these variables slowly, keeping intensity submaximal early on.
Proper warm-up is crucial. Start with a light 400-meter jog, then do pogo hops and skipping drills (A-skips, B-skips). Finish with progressive builds from 40% effort up to your working speed.
For the workout, find a manageable distance like 30 yards. Begin with 5 sprints, walking back for recovery. Rest 5 minutes, then do a second set of 5. Do this twice weekly. Start at 50% max effort, increasing intensity by about 10% per week for the first month, then gradually push beyond 80% as you feel ready. "Be smart and listen to your body," Smith adds.