zig
0

Notifications

  • You're all caught up!

How to Build Muscle From Sprinting

by
author image Judy Kilpatrick
For Judy Kilpatrick, gardening is the best mental health therapy of all. Combining her interests in both of these fields, Kilpatrick is a professional flower grower and a practicing, licensed mental health therapist. A graduate of East Carolina University, Kilpatrick writes for national and regional publications.
How to Build Muscle From Sprinting
How to Build Muscle From Sprinting Photo Credit Digital Vision./Photodisc/Getty Images

Sprinting gives you a total body workout with emphasis on your abdominal muscles, gluteals, hamstrings, quadriceps, hips and calves. Sprinting uphill or while pulling a load builds muscle more quickly than sprinting on flat ground due to the increased intensity of the workout. As a form of resistance exercise, sprinting builds muscles through creating trauma to your muscles, activating the body's muscle-repair system. Muscles grow larger through the repair process. The amount of muscle you can build depends upon many factors, including gender and age.

Uphill Sprinting

Step 1

How to Build Muscle From Sprinting
Set up two markers 50 yards apart on a hill with a gentle gradient. Photo Credit Jupiterimages/Stockbyte/Getty Images

Set up two markers 50 yards apart on a hill with a gentle gradient. According to Matt Fitzgerald in "The Hill Sprint Workout," a 4 percent to 8 percent gradient -- similar to a highway overpass ramp, is a good start for beginners.

Step 2

How to Build Muscle From Sprinting
Warm up with five to 15 minutes of calisthenics, running on flat terrain or other exercise that uses your legs. Photo Credit Jupiterimages/Pixland/Getty Images

Warm up with five to 15 minutes of calisthenics, running on flat terrain or other exercise that uses your legs. Getting your blood flowing to your muscles, increasing muscle flexibility, is important for injury prevention during the stress of sprints.

Step 3

Sprint from one marker to the next, working close to your top speed. Maintain proper form while sprinting. -- Keep your head up and look straight ahead, with your shoulders pulled back and your arms pumping lightly. Push off each step from the balls of your feet without letting your heels touch the ground during the sprint.

Step 4

How to Build Muscle From Sprinting
Rest one minute for every 10 seconds of sprinting. Photo Credit Jupiterimages/Stockbyte/Getty Images

Walk back to the first marker. Rest one minute for every 10 seconds of sprinting.

Step 5

How to Build Muscle From Sprinting
Repeat the sprint-rest cycle for four to five repetitions. Photo Credit Pixland/Pixland/Getty Images

Repeat the sprint-rest cycle for four to five repetitions. Increase repetitions by one or two each week until you reach 20 sprints per workout. You can perform your sprint routine daily, like tennis pro Andre Agassi, or only once a week. But the more frequent your workouts, the more quickly you build muscle.

Sled Sprints

Step 1

Load a sled with enough weight to give you resistance, but not enough to break your form. If you are a flat-lander and have no hill or incline available for your sprints, you can get similar benefits to hill sprinting by pulling a sled. (Information for these steps comes from Reference 4.)

Step 2

Mark off a 20-yard course for your sled sprinting.

Step 3

How to Build Muscle From Sprinting
Perform your warm-up routine. Photo Credit Image Source/Photodisc/Getty Images

Perform your warm-up routine, and then attach the sled cord around your waist.

Step 4

How to Build Muscle From Sprinting
Sprinting. Photo Credit Polka Dot Images/Polka Dot/Getty Images

Sprint at near maximum speed to your marker.

Step 5

How to Build Muscle From Sprinting
Rest for two minutes. Photo Credit Polka Dot Images/Polka Dot/Getty Images

Rest for two minutes, and then sprint back to the first marker. Repeat the sprint-rest pattern for five sets.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.