Posts tagged ‘sprinting’

April 5, 2013

Feel the need for Speed

Most people would describe me as being a very passionate person and that passion feeds into so marunny segments of my life.  One passion that sits high at the top of that list is running. I love to run, in every form. I love feeling the power of my body as I sprint on the track. I love taking off my shoes and feeling the grass between my toes, as I do strides on the infield. I love an early morning run, when it’s quiet and I am alone with my thoughts and the pavement. I love running and racing from mailbox to mailbox with my little girl. I could go on and on.  I realize this might seem crazy to some, but for me running is when I feel most like myself.

So, whether you are passionate about running or you just do it purely as a good source of exercise; most of us have gone through periods where we have hit a plateau in our training.  I went through a phase where I was going on anywhere from 3-7 mile runs almost daily. Even though I loved just getting in my little zone and going on my regular run, my body hit a plateau and I stopped noticing changes. At this point, I knew that I needed to change it up and incorporate some new challenges for my body.  I thought back to the times where I had seen the best results. Those times were when I mixed in some sprint interval training. I don’t typically love doing heart pumping cardio every day. I really enjoy and need my days that I can just go for a relaxing run and unwind. So, for now, I have found my happy place and I just alternate my cardio days.  For instance, I will still go for a steady state run or do the stair stepper, but then every other day I like to mix it up.  Sprint intervals are one of the easy ways for me to mix it up and keep me on my toes.

As a runner you want to continue to improve the way in which oxygen is supplied to the muscles, which then will help you get stronger and become a faster runner. Your body is working much harder during this type of workout. Studies show that your body will start drawing on its fat reserves to help restore muscles and repair energy levels from the high intensity exercise. Then in turn, your metabolism is boosted.

A couple of weeks ago I gave you a couple of my favorite track workouts. Since then I have had several people ask me for interval workout ideas that they can do close to home. That is actually one of the reasons I love this workout below. You don’t have to find a track to do it because it’s simple and easy to incorporate anywhere. I have done this workout since my college days and I’m still a believer. It was my regular “Sunday run” that I first started doing on my route around the LSU campus. Here it is:


  1. 6 minutes warm up jog
  2. 2 minutes at a comfortable but active pace (this is your “rest” period)
  3. 30-45 second sprint (should be full speed)
  4. Repeat steps 2-3, 6-8x
  5. 6 minutes cool down

When doing this workout, maximize your time and push yourself to make every second count. Personally, mixing in sprints helps me feel stronger and more in tune with my body.  Not only is it important to me to feel my best for myself, but I want to stay in the best shape possible for my little girl. My parents were really active with us growing up and that’s something that I have wanted to pass down and enjoy with my own family. I loved that they didn’t just watch us play and do activities, but that they stayed healthy and active enough to join in and play with us.

Sprinting does require an existing fitness level and if you are just starting out running, then this is something you should work up to. If you are a beginner and you need workout suggestions on how to build up your running strength and endurance, please message me. Thanks for letting me share my passion with you.

Have a great weekend and don’t forget to love yourself to a healthy lifestyle.

-Loren Silas