Today we’re going to be covering the top 7 benefits of sprinting based on science.

Benefit #1 – MUSCLE GROWTH

Sprinting is a type of anaerobic exercise. “Anaerobic” means it does not require oxygen. This is true for sprinting, jumping and heavy weightlifting. All of which build strength and muscle mass.

Benefit #2 – IMPROVED FAT OXIDATION

Fat oxidation basically is the process through which your body burns fat and uses it for energy. A 2018 study examined the effects of just a single exhaustive session, and it showed significant effects on fat burning post-workout and total energy expenditure. You will be able to hold on to your muscle mass and still burn fat without burning through your muscle tissue.

Benefit #3 – IMPROVED PROTEIN SYNTHESIS

Protein synthesis is the process which your muscle builds and repairs. This means your body will use the protein you consume more effectively to build lean muscle. In 2010 researchers found that when protein and carbohydrates are consumed directly after a sprinting session, there’s an increase in protein synthesis. This is similar to the anabolic window right after a weight training session.

Benefit #4 – IMPROVED AEROBIC CAPACITY

Aerobic capacity is the maximum amount of oxygen your body can take in, and deliver to your muscles during high intensity exercise. Also known as “VO₂ max”. Mike Boyle was the head strength and conditioning coach for the Boston Red Sox. In his book “Advances in Functional Training“ Mike Boyle discusses sprinting and writes “interval training develops aerobic capacity better than aerobic training”. The fastest way to raise VO₂ max, our standard measure of aerobic fitness, is through interval training.

Benefit #5 – FAST TWITCH MUSCLE FIBERS

Sprinting targets the fast twitch muscle fibers. Fast twitch muscle fatigue quickly but they are very strong and explosive. They generate a lot of force in a short amount of time. Sprinting can increase the amount of fast twitch fibers relative to slow twitch, and it trains the existing ones to recruit faster, to generate more power.

Benefit #6 – IMPROVED INSULIN SENSITIVITY

Insulin is the hormone that determines how your body responds to carbs. A 2010 study examined the effects of sprinting on insulin. They found that just 60 minutes of high intensity exercise over 14 days increases insulin sensitivity.

Benefit #7 – IMPROVED HEART HEALTH

According to the Center for Disease Control and Prevention 610.000 people die for heart diseases every year. To give you an idea, that’s 1 in 4 deaths. Sprinting doesn’t just give you a six pack. It also makes your heart stronger and more effective at doing it’s job. In 2012 a study conducted with 4.840 participants who had coronary heart disease concluded the benefits of high intensity exercise was so overwhelmingly positive that they recommended even for people who have coronary heart disease.

There’s a lot more benefits but these are the main ones.

Bibliographic references:

• Palacios C. [The Sprint Project]. (2019). The Benefits of Sprinting (BASED ON SCIENCE) [Video]. Recovered from https://youtu.be/UZ4w8TuRE-k?si=tjw5wC9L9u5TJ5Ju
• Aslankeser, Z. & Balcı, Ş.S. (2018). The Acute Effect of a Single Exhaustive Sprint Exercise Session on Post-Exercise Fat Oxidation Rate. Biomedical Human Kinetics, 10(1), 118-126. https://doi.org/10.1515/bhk-2018-0018
• Coffey, V. G., Moore, D. R., Burd, N. A., Rerecich, T., Stellingwerff, T., Garnham, A. P., Phillips, S. M., & Hawley, J. A. (2011). Nutrient provision increases signalling and protein synthesis in human skeletal muscle after repeated sprints. European journal of applied physiology, 111(7), 1473–1483. https://doi.org/10.1007/s00421-010-1768-0
• Boyle, M. (2011). Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes. Lotus Publishing
• Richards, J.C., Johnson, T.K., Kuzma, J.N., Lonac, M.C., Schweder, M.M., Voyles, W.F. and Bell, C. (2010), Short-term sprint interval training increases insulin sensitivity in healthy adults but does not affect the thermogenic response to β-adrenergic stimulation. The Journal of Physiology, 588: 2961-2972. https://doi.org/10.1113/jphysiol.2010.189886
• Rognmo, Ø., Moholdt, T., Bakken, H., Hole, T., Mølstad, P., Myhr, N. E., Grimsmo, J., & Wisløff, U. (2012). Cardiovascular risk of high- versus moderate-intensity aerobic exercise in coronary heart disease patients. Circulation, 126(12), 1436–1440. https://doi.org/10.1161/CIRCULATIONAHA.112.123117