As kids, an all-out sprint was just called “playing.” For adults, it’s usually more of a panic, like when you’re late for work and racing against closing subway doors. When was the last time you really hit your top gear just for the heck of it? For many of us focused on long distances, it’s probably been a while. According to “A Guide to Sprinting After the Age of 30,” that’s a shame, as regular sprint intervals can strengthen the heart, boost VO2 max, and increase power output. Moving fast is the goal, but you should exercise caution as you ramp up the intensity. Sprinting too much early on could result in one of these “Common Olympic Sprinting Injuries seen in Physiotherapy,” like hamstring strain, Achilles tendonitis, or IT band syndrome. But why should a marathoner care about sprinting? Well, “Why Sprinting Will Help You In A Marathon” explains that sprinting is like a form of strength training that’s highly applicable to our running. First, it trains your brain and body to activate more muscle fibers, which can be crucial for deploying a strong finish late in a race. Sprinting also improves your overall running economy; the neuromuscular training helps your brain optimize your form, which can even improve efficiency at slower paces. The source suggests you can start on hills to reduce injury risk, running explosively for just 6-10 seconds followed by at least two or three minutes of recovery. For more on sprint training philosophy and methodology, Coach Tony Holler created the “Feed the Cats” program to keep the workload light and the results high: “The Atomic Workout | 16 Minute Speed Workout.”

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