Sprinting and why

Contributed by Dr. Damian Rodriguez, DHSc, MS (doTerra BLOG)

Jogging is unequivocally the most popular form of exercise; surveys suggest that almost 1/3 of U.S. adults report that they regularly run as a form of exercise1. And for good reason. Research has shown that low-intensity steady state exercise can improve physical health, mental health, and even reduce overall mortality risk2,3. But for peak wellness, sometimes you have to take it up a few levels. When it comes to exercise, in general, the higher the intensity, the greater the benefit. This is especially evident when it comes to running.

Sprinting is one of the most effective ways to get a great workout, and you can do it anywhere without any equipment. Picking a point, running there as fast as you can, resting, and repeating may even have some benefits you never considered.

1. Build Muscle, Lose Fat

Sprinting is one of the most research-proven ways to build type II (fast-twitch) muscle fibers, the ones that increase the size of your biceps and decrease your 40 yard dash time. Clinical research has shown that sprinting can significantly increase protein synthesis (one of the most important factors in muscular growth), and interestingly, the effect may be even greater in women than men4. Other research has shown that sprint training elicits hormonal adaptations (i.e. increased testosterone and growth hormones, and decreased cortisol) that promote lean muscle growth and fat loss in men and women5,6.

2. Boost Metabolism

The first priority in any weight management program should be to keep your own internal fat-burning processes stoked at all times. This means eating, supplementing, and exercising to support a healthy metabolism. Research has shown that sprinting is one of the most effective exercise modalities for boosting metabolism and burning fat7. Further research has shown that sprinting is more effective than conventional cardio at burning visceral fat—the type of fat located around your abdomen that is most detrimental to overall health—in less time8.

3. Time Efficiency

Due to the intensity, a sprinting session can have similar health-promoting benefits to a steady state cardio session, but in a fraction of the time. In one study, participants experienced similar improvements in aerobic capacity as those doing conventional cardio, but with 60 percent less training time9. In another clinical trial, participants who replaced their regular cardio with sprinting burned more calories and experienced similar metabolic adaptations to those who completed twice as much (by time) steady state cardio10.

4. Develop Mental Toughness

Sprinting by its very nature is hard; it requires (repeated) bouts of absolute effort. It can be much more physically and emotionally draining than lower-intensity steady state aerobic training. After finishing your first (of many) 20 second all out sprints, you’ll probably want to call it a day, but continuing when you are uncomfortable is where that mental strength is developed. Sprinting is one of the best ways to become comfortable with being uncomfortable. And it isn’t all in your head. As research has shown, exercise actually alters how we experience pain11. The more physical pain, through exercise, you put yourself through, the less it actually hurts.

5. Improve Overall Health

Analyzing the research, regularly sprinting improves virtually all biomarkers of overall health. A comparison study between sprinting and steady state cardio on markers of overall health showed similar increases in aerobic capacity and better outcomes regarding resting heart rate, stroke volume, and decreased arterial inflammation in the sprinting group12. Sprinting has been shown to be one of the most effective means to improve insulin resistance in various populations13. In another study, sprinting was shown to improve circulation and lung function (and decrease serum cholesterol levels) to a similar degree as aerobic activity, in less than half the time14.

Whether you have all day and a gym full of cardio equipment or nothing but 20 minutes and a small patch of grass, sprinting is one of the most effective ways to build muscle, boost your metabolism, develop mental toughness, and improve overall health…fast. This year, put on those running (or cycling or rowing or climbing) shoes and sprint towards your health and fitness goals.