Sprinting and running are similar activities but are not the same. According to the Merriam-Webster dictionary, a sprint is a very fast run lasting a short distance. Running builds cardiovascular endurance, whereas sprinting builds anaerobic power. Build a well-balanced training program by incorporating both sprinting and running.
Endurance vs. Power
Sustained running builds endurance by increasing your cardiovascular capacity. Your muscles strengthen and your body uses oxygen more efficiently, allowing you to exercise for longer periods. Sprinting is an all-out run, lasting between 60 and 90 seconds. Sprinting builds muscle and increases your ability to perform high-intensity workouts. For example, FBI agents practice sprinting so they can quickly chase down criminals.
Aerobic vs. Anaerobic
Running is an aerobic activity using oxygen to produce energy. Aerobic exercise burns both carbohydrates and fats and improves circulation. Sprinting is an anaerobic activity and does not use oxygen. All of the energy used in anaerobic exercise comes from carbohydrates stored in muscle. This is why intense, anaerobic exercise cannot be sustained for long periods of time. A well-rounded workout incorporates both sustained aerobic training and short anaerobic activities like sprinting.
Time Frame
Plan to run three to five times a week for 20 to 30 minutes at a time. Complete a sprint workout one or two days a week. Sprint workouts should include three to 10 repetitions of 30 to 90 second sprints. Include resting periods between each repetition lasting twice as long as the previous sprint. Remember that running requires a sustained exertion whereas a sprint is a short period of maximum exertion.
Considerations
Consult your doctor before beginning an exercise program. Start each workout with a warmup period of at least five to 10 minutes. If you are a beginner, first exercise by walking and jogging. Once you feel comfortable with jogging, then try sprinting. Any balanced exercise program should also include some weight training and stretching.
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