Sprint Toward Your Fitness Goals


The benefits of sprinting are vast and plentiful. I have been sprinting for the last three months, and to be perfectly honest with you, I wish I had started sooner.

To give you some context, I’m 20 years old and a fitness enthusiast. But don’t be fooled. I have struggled with weight my entire life and have long felt cursed by my endomorph body type, which stores fat like it’s going out of fashion.

So, my point here is that I’m far from a genetic freak, but I’ve still managed to get great results from sprinting. If I can reap the benefits of sprinting, there’s absolutely no reason you can’t too.

Benefits of Sprinting Since I started sprinting, I have become more explosive, leaner and have experienced a considerable difference in my breathing.

I have been feeling so good about myself that I decided to do some digging to see what the actual sprinting health and performance benefits are.

The results of my research were so compelling that they inspired me to share them in this blog post.

So, if you’re wondering “what does sprinting do for your body?”…

Top Benefits of Sprinting

1. Sprinting is good for your Heart

The cardiovascular benefits of sprinting are probably the best reasons for anyone to sprint. Sprinting will strengthen your heart as it is a highly intense exercise and your heart is going to have to match that intensity by beating faster to pump blood around the body to ensure it is getting the required amount of oxygen and nutrients to the working muscles. Essentially, sprinting is going to exercise your heart, which will improve your cardiorespiratory fitness. A 2016 study stated that poor cardiorespiratory fitness is likely to result in cardiovascular disease, which is better known as heart disease. So, do some sprints and improve your cardiorespiratory fitness everyone!

2. Improves your Explosiveness and Power

Sprinting requires your muscles to initiate what is known as the stretch-shortening cycle. This cycle occurs at the start of the sprint, roughly over the first 20 metres. During this phase of the sprint, you are trying to push the ground behind you as hard as you can to generate maximum force. Fast twitch muscles fibres are being called upon here to quickly generate that force which will allow you to explode away from the start line and propel yourself forward. The more often you sprint, the more often you call upon your fast twitch muscles. Resulting in your fast twitch muscles becoming more readily available, which in turn will make you more explosive and powerful. Benefits of Sprinting

What you Need to Know to Start Sprinting

Sprinting is great because you don’t need fancy equipment or a running track to sprint. But, if I had to choose a few drawbacks of sprinting, I would say it requires a lengthy warm-up, and you need to be careful of loose or slippery surfaces. Once more, don’t sprint on loose chippings or if it’s raining. If you fall you will get a nasty scar. Also, if at all possible, try to sprint on grassy surfaces to limit injury severity in the case of a fall.

If you are really serious about sprinting, you can hire a sprint coach, but if you are just doing it as a fun way to keep fit, then there’s really no need.

Just get down to a pitch or field and sprint as fast as you can over 20-100 m.

Repeat 6-12 times and rest for 120 seconds between sprints.

For added fun, you could race against a friend or try timing yourself. This way, you’ll be able to track your progress and make sure you’re giving your workouts everything. You can’t beat competition to bring out the best in you!

Finally, always make sure to stretch and perform a good 15 minute warm up before sprinting.

Benefits of Sprinting

What can I Expect from Sprinting?

You can expect to get great workouts which will have your legs and lungs on fire. Trust me; your heart will be beating out of your chest too.

You will also find yourself burning more calories and looking leaner as a result.


Sprinting is going to make you faster, more explosive and improve your heart health. Making it an incredibly enjoyable way to improve both your fitness and health. I urge all of you to give it a go.

Eoin Cunningham

Hi, my name is Eoin Cunningham, and I’m a freelance health, wellness and fitness content writer. I use my writing to share with others what I’ve learned and discuss topics that I’m passionate about. You can find me at freelancestrength.com if you’d like to learn more about me.