As long distances like half marathons and marathon get more popular, most runners train for endurance first. Speed training and sprint intervals becomes secondary or even optional. But here are some reasons why speed training and sprint intervals should still be done regularly. It has lots of benefits that even outweighs the benefits of steady-state endurance training.
Sprinting burns more fat faster. Repeated sprints are more effective for fat loss while performing it for a short period of time. A 1994 study showed that those who did 15 week of sprint intervals lost 9 times more body fat than those who performed steady-state aerobic training. Sprints were done 15 times of 30 seconds each.
Sprinting improves endurance. They require the body to use energy more efficiently, increase glycogen storage and train body to prolong work capacity.
Sprinting builds muscles. Sprinting is an anaerobic exercise and works like weight training. Your body is required to produce short burst of energy that increase muscle strength.
Sprinting helps your heart and lungs. A 2011 study showed that overweight women had lower resting heart rate and better lung function after four weeks for cycle sprint training.
Sprinting makes you smarter and happier. Sprint training decreases inflammation in the brain, improves hormone balance, leads to better mobility, and makes you feel energized and capable.
Read more about sprinting from these sources.
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