16 Benefits Of Sprinting Backed By Science

There are countless reasons to exercise, yet when it comes to actually knowing which form of exercise to participate in, many of us struggle to decide on what may be best.

Sprinting is something that very few people take part in, due to the physically demanding nature of the exercise, yet it happens to be one of the most beneficial forms of exercise.

That’s why, today, we’re going to be looking at the many benefits of sprinting.

When people run, they’ll usually go on a brisk but leisurely jog, working at roughly 80% of their max effort.

True sprinting, however, requires near 100% max effort, and if you give it your all, the results can be hugely beneficial.

But precisely what are the many benefits, and why should we do it instead of doing an elliptical machine, arc trainer, stair climber, or jogging, for example?

All of that, and much more besides will soon become clear, as we look at the many benefits.

The Benefits Of Sprinting

Benefits Of Sprinting

1. Get Some Fresh Air

One of the main reasons why people should do more sprinting is because it could help them to get some more fresh air.

We understand that you could sprint indoors on a treadmill, but most people when sprinting, do so outside instead.

If you’re looking for a way of getting outside and getting some much needed fresh air, sprinting is perfect.

Sprinting could allow you to head to the local athletics track, park, or local beauty spot and take part in some sprinting whilst getting some fresh air and getting outdoors.

2. Improve Your Fitness

If you’re looking for ways of improving your aerobic fitness, sprinting is ideal.

This is because one of the main benefits is the fact that it helps you to improve your fitness and stamina.

Many endurance athletes actually do sprints as part of their training, because it helps to increase aerobic fitness.

If you want to improve your physical fitness, sprinting is the perfect way to do exactly that.

3. Burn Fat

In terms of the benefits, we simply cannot afford to overlook the fact that sprinting is such an effective way of burning fat and getting fitter?

If you’re looking for ways of shedding those unsightly pounds, burning calories and getting a leaner and more defined physique, sprinting is perfect.

When people try to lose weight through running, they’ll often go jogging or take part in similar forms of exercise.

It turns out that because sprinting is such a high-intensity form of cardiovascular exercise, it obliterates body fat more effectively than you could ever imagine.

It is, therefore, a great way of burning fat and getting in shape.

4. Strong Legs

If you want to build up the strength and power in your legs, you don’t need to just focus on exercises such as the power clean, squats, leg press, and wall sit.

It turns out that sprinting is a surprisingly effective way of strengthening your legs and generating more explosive power from your lower body.

Sprinting will help your legs to produce more explosive strength and power, which in turn will provide countless other benefits, especially in terms of athletic performance.

Whether you want to squat more, or simply try and get a little stronger, sprints will do wonders for your legs.

5. Muscular Legs

Another benefit of sprinting, especially when it comes to the legs, is the fact that sprinting helps to build a set of muscular and powerful legs.

When you think of training the legs, often we think of exercises involving free weights and machines.

It turns out that sprinting is also very effective for people looking to build up their legs.

Sprinting helps to work all major muscle groups in the legs, including your quads, hamstrings, calves, and even your glutes as well, especially when using a weighted vest.

So, if you want people to see that you don’t skip leg day, be sure to incorporate more sprints into your training regime.

6. Improved Cardiovascular Health

When people talk about the benefits, and indeed, any other form of cardio, we can’t overlook the heart-related health benefits.

Your heart is one of your most important internal organs, and looking after it is critical.

If your heart is in bad shape, your life is literally in danger.

Thankfully, if you do plenty of sprinting, you’ll be pleased to know that sprinting is a wonderful form of cardio that is essential when it comes to the health of your heart.

Sprinting helps to strengthen the heart and therefore reduce the likelihood of a heart attack.

It also helps to boost circulation, reduce blood pressure, and plenty more besides.

As heart disease is one of the biggest killers in the entire world, it’s easy to understand why cardio is so important in this day and age.

7. Reduced Blood Pressure

Hypertension is another very serious health ailment that has the potential to be fatal if not adequately addressed.

Hypertension, or, high blood pressure, as it is also known, is responsible for countless deaths every single year.

Having high blood pressure can put you at risk of a stroke, a heart attack, of renal failure, of damage to the blood vessels and arteries, and plenty more besides.

If you are looking for an effective way of reducing your blood pressure, you will be pleased to hear that sprinting is ideal.

Sprinting has been proven to help reduce both systolic and diastolic blood pressure, therefore making it a great form of physical exercise when it comes to getting fit and healthy.

Again, as high blood pressure could potentially lead to a number of possibly fatal health issues, sprinting could possibly one day help save your life.

8. Burns A Lot Of Calories

We’ve mentioned how some of the benefits revolve around how it helps with weight loss, but precisely how many calories does sprint burn off?

Well, obviously these numbers vary from person to person, but generally, you’ll find that sprinting has the potential to burn off as many as 700 – 800 calories per workout, possibly even slightly more.

Knowing how many calories sprinting can burn off is very beneficial, as it helps to give you a better idea of how hard you need to work, and what you should and should not be eating.

9. Sprinting Helps Increase Bone Density

Another reason to consider doing more sprinting when working out is due to the fact that it helps to increase bone density.

Sprinting helps to strengthen the bones and add mass and density to them, which in turn reduces your risk of fractures and of suffering from health issues such as osteoporosis and brittle bone disease.

This is beneficial no matter how old you are, yet when it comes to our age, it’s especially important to look after the bones.

If you sprint regularly, as well as consume plenty of calcium and vitamin D, your bones will most certainly thank you for it, especially later in life.

10. Increase Your Metabolism

Have you ever noticed how some people can seemingly eat whatever they like, and as much as they like, without gaining a single pound, yet others need to merely glance in the direction of something unhealthy as they’ll find themselves gaining two or three pounds?

What’s more, there are also other people out there that can seemingly lose weight without even breaking a sweat, whereas the rest of us struggle massively.

If you want to lose weight easily and have plenty of energy in the process, you should ideally take up sprinting.

You see, sprinting has been found to help increase your metabolism, which means that you’ll find it much easier to lose weight if you do plenty of sprints.

A fast metabolism is beneficial for a number of different reasons, so be sure to do more sprinting if you want to reap the rewards.

11. Improve Your Physique

If you want to build yourself a lean, toned, and defined physique, sprinting is a fantastic exercise to help you to do precisely that.

Sprinting is ideal as it burns fat, helps to build muscle, and helps to tone the muscles, giving you a much leaner and more defined physique, which is far more aesthetically pleasing on the eye.

12. Strengthen The Immune System

When people focus on the benefits, some of the most important are all based upon the fact that sprinting is so beneficial for the immune system.

Sprinting helps to boost the immune system, which in turn will help to make you fit and healthy.

You see, the immune system is the human body’s natural defense against illness and disease.

Sprinting, and other forms of high-intensity exercise have been found to help increase T-Cell counts and strengthen the immune system.

Therefore, some of the most prominent benefits are those based around strengthening and boosting immunity.

13. Quicker Workouts

Let’s face it, one minute of cardio feels like an hour.

Most cardio-based workouts take close to one hour and needless to say, if you’re stuck on a treadmill, staring at the same view doing the same workout week in and week out, you’ll find that you quickly lose interest.

This is one of the main reasons why people dislike cardio.

Cardiovascular workouts seem to take forever, and they’re certainly quite boring.

Sprinting, however, is very different.

When you take part in sprinting workouts, you are training at close to 100% max effort, which means that you’ll tire out quicker, and will burn more calories in a shorter duration of time.

Whereas a standard steady-state cardio session would last around 60 minutes, a sprinting-orientated workout would likely last around 20.

Quicker workouts mean that you can get done faster, and you’ll, therefore, have more time later on in the day.

14. Versatile

Sprinting is very beneficial due to the fact that it is so versatile.

There are many different ways in which you can implement a sprinting workout as part of your training regime, making sprints very versatile.

You can do sprints at the running track, you can do them on a treadmill, you can do them at the park, you can do wind sprints, hill sprints, you can sprint up and down the stairs as quickly as you can, and much more besides.

Because sprints are so versatile, they’re a great way to keep things fresh and exciting so that you don’t get bored.

15. Improve Your Mood

Another of the awesome benefits of sprinting that we’re going to list today is the fact that sprinting is great for the mood.

Sprinting helps promote an increase in endorphins, which in turn puts you in a better mood.

Sprinting, and exercise in general is therefore great for beating stress, anxiety, and depression.

16. Sleep Better

Sprinting is very physically demanding.

After you’ve performed a sprinting workout, once the adrenalin has worn off, and after you’ve showered and relaxed, you’ll find yourself feeling tired.

Sprinting is a great natural way to drift off to sleep at night, meaning it could potentially help ward off insomnia and help you to get your 8 hours.

Bottom Line

And that just about brings things to a close.

We hope that you’ve enjoyed this look at the many different benefits that there are to be enjoyed.

If so, and if you want to try something new the next time you work out, why not try a sprinting workout instead?

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Reda Elmardi

Reda Elmardi is a BJJ, fitness and bodybuilding fanatic. He's been writing about his experiences for over eight years and started his own publications on topics such as BJJ, Steroids, and Fitness.

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