How effective is sprinting?

[DontBurnMyFlag]

Im getting tired of running 5+ miles listening to the same tunes in my Ipod running down the same streets. I have no running partners either to liven it up.

So I went to the parking lot and did some sprints and suicide exercises. I did a total of ten 50meter sprints with very little rest in between sets. I was panting like a dog when I was done, but now 20 minutes later, it doesnt feel like I exercised.

I keep hearing how wonderful and effective sprints are for overall endurance and increasing your metabolism.

But how should I work in a sprinting routine to get the most out of it?

Should I just give scumbags a 5 second head start and go from there? :D

Or are there other ways?

[Darin]

Why run when you can drive!!!!! :D




I think mixing it up will help. Sprint one day and run for distance the other.

[CincyCop]

I agree with Darin. Also, you can mix up the sprint routines themselves. Try sprinting different distances such as 50 m then 100 m then 150 m then 200 m then work your way back down to 50 m. Do a few sets as such. Also, sprinting uphill is good followed by walking downhill then repeat the uphill sprint. In addition, upper body strength work (bench, push-ups) will increase sprinting performance. Actually, disregard all I've stated because I lost every foot pursuit (as a Police Officer) I was involved in...but I did run track (middle distance) in middle school, high school, some college and the military...and those workouts were effective...but I did lose every foot pursuit (as a Police Officer) I was involved in. LOL!

[KnightRider3702]

running suicides was always fun too...or if you live near a military installation just fall in with a running PT formation if you want running partners...cadence running FTW!!

[nystangkid]

When i get bored of the same jogging routine, I'll jog for 2 minutes then sprint for 30 seconds and so on. You can get some great jogging/sprinting routines at www.stewsmith.com

[USAMP1980]

Something that is effective is what use to be called an Indianan Run. For PC sake it is now usually called "Last Man Up". The Down side is that need several people to run with you. The deal is that you run in a single file line with good distance in between. While you are running the last person sprints to the front then continues running. Then the next and so on. Doing that for 2-3 miles is very effective.

[hotshot617]

Something that is effective is what use to be called an Indianan Run. For PC sake it is now usually called "Last Man Up". The Down side is that need several people to run with you. The deal is that you run in a single file line with good distance in between. While you are running the last person sprints to the front then continues running. Then the next and so on. Doing that for 2-3 miles is very effective.

We called these "fartleks" in the Coast Guard. You can do them on your own, too. Just use landmarks that are common and are pretty evenly spaced on your running route (telephone poles, mailboxes, etc.) and sprint from one to the next, jog for 3-4, sprint to the next, etc. You could use a track, too, and just sprint the straight-aways. Admittedly, it's more fun with a single-file line like USAMP1980 described, as you can offer and receive encouragement (or some good-natured ribbing), but they are essentially just sprint intervals in which you never slow past a jog.

[DeltaV]

IMO, sprinting is much more effective than distance running for what you will do on the street. Just looking at the body types of distance runners and sprinters shows you that sprinters have much more muscle mass. Being an effective sprinter is more important on the street, as you aren't going to have foot pursuits that last five miles. While stamina is important, that initial burst of energy and power is what really is critical.

[Cat_Doc]

IMO, sprinting is much more effective than distance running for what you will do on the street. Just looking at the body types of distance runners and sprinters shows you that sprinters have much more muscle mass. Being an effective sprinter is more important on the street, as you aren't going to have foot pursuits that last five miles. While stamina is important, that initial burst of energy and power is what really is critical.

I concur. Most successful foot pursuits end within 100 yards or so. You need speed to catch 'em, strength to control 'em and cardio conditioning to outlast 'em.

[mcsap]

I don't mind sprinting but I like to get several miles in and can't sprint several miles. I sprint a 1/4 mile after doing my normal 3 miles.

I'll accept that I am in shape to run several miles and may not be initially able to keep up with the average 18 yr old but if I can see them...I'll wear them down

[Jynkxxie]

I don't mind sprinting but I like to get several miles in and can't sprint several miles. I sprint a 1/4 mile after doing my normal 3 miles.

I'll accept that I am in shape to run several miles and may not be initially able to keep up with the average 18 yr old but if I can see them...I'll wear them down

Yeah, you have taken your running tally off your signature. How many miles are you up to now?

[mcsap]

312 , I'll post it again soon. Wanted to let my EOW line alone for 30 days.

[ngcsubutterbar]

Sprinting is twice as effective as running and four times as effective as walking....

[DontBurnMyFlag]

Thanks for the replies guys.

I agree that sprinting is effective on the street, and why I still mix it into my workouts.

I enjoy long distance runs at times, but im not going to be jogging after a suspect for several miles gently saying in my softest voice "stop please...police!" So dont worry :D

Thanks again.

[greg72982]

I have been mixing it up like yesterday I ran a mile then did a few all-out sprints (maybe 50 yards or so). Tires you out quickly.


good or bad? anyone?