Have you ever looked at a long distance runner, like a marathoner, and thought "what a strong, healthy, looking person?" Probably not, but I bet you have watched the Olympics at some point in your life and thought about how ridiculously in shape all the sprinters look. Just Google long distance runner and then Google sprinter and let me know which one you would prefer to look like.
Ladies, this applies to you as well. Look at Allyson Felix. World champion 200 meter dash sprinter that also looks like a model (she does some modeling). Sprinting/interval training is much more effective at burning away fat than a continuous slow jog. Not to mention healthier.
Avoid long distance, high impact, boring runs and go find a long flat surface somewhere. Most high schools keep their tracks open to the public when not in use. Some universities, if not all, also do this. I have found that the track at West Virginia University is one of my favorite places to workout. Partially because it reminds me of my old track days, but also because there is never anyone there! So if you are nervous about taking that first big jump out onto the track because you're new to it, don't worry mon! Chances are you will be the only one out there or at least one of a very small number.
How Sprinters Workout
Warm-ups
First off, all athletes in the 21st century warm-up dynamically. Meaning they no longer start workouts with static stretches like touching their toes. Dynamic stretching involves things like high knees, butt-kicks, lunges, fence drills, etc. The reason we do not use static stretching before working out is because it does not effectively warm up your muscles. The point of warming up is to warm up your muscle before attempting to make explosive movements. Static stretches are like taking a rubber band out the freezer and trying to stretch it out a little before pulling it all the way back for the big shot. Chances are your rubber band would snap. That wouldn't feel so great if it was the muscle in your leg.
Workouts
Sprinting workouts generally consist of long breaks in between very explosive exercises. The point of this is to allow the muscles, lungs, and heart to recover. Sprinters do not need to develop their lungs/heart to handle long term exertion like a distance runner. Sprinters need to be able to flood their muscles with oxygen filled blood to produce the explosiveness required to go at high speeds over a short distance. In turn, your body allows itself to put on more powerful muscles. Distance runners lean out to the point of looking like skeletons because it is so much work on your body to keep oxygen flowing to your muscles over long distances, and the less mass there is, the easier it is for you heart and lunges to keep those muscles happy.
Example Track Workout
In the below workout you will notice I specify a percentage after the distance. This is an estimated percentage out of your top speed. Rarely will you very go 100% during a workout. Mainly to prevent injury.
Warm-up
Jog 400m - Run 200m at 75% - walk 200m
In a 20m space do the following: (take your time)
- high knees; butt kicks; A-skip; B-skip; rotating lunge; grape-vine squats; toy soliders; Arm swings; light skip; skip for height; skip for distance
Jog 100m - 100m at 50% - 100m at 75% -100m at 90%
Fence drills (leg swings)
Warm-up over
Workout
300m at 80% - 3 min rest
200m at 90% - 2 min rest
100m at 90% - 2 min rest
100m at 95% - 2 min rest
50m - 100% start to 20m, 70% for remaining 30m (Repeat 5x) - walk back rest
Cool-down
Walk 100m - Jog 200m -walk 100m
Static stretch
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