How far should each sprint be?

For speed work, most sprints are short, about 10 to 40 meters, because the goal is maximal speed on every rep. Longer sprints of 80 to 150 meters train the ability to hold speed and are far more demanding, so they come later.

How long should I rest between sprints?

Rest long enough to run every rep at full speed, which means at least 2 to 3 minutes after even a short sprint and longer as the distance grows. A common rule of thumb among sprint coaches is 1 to 2 minutes of rest for every second of all-out sprinting.

How often can I sprint?

Hard sprint sessions need about 48 hours of recovery, so one to three sessions a week on non-consecutive days suits most people. Easy jogging or mobility work fits on the days between.

Is sprinting good cardio?

It can be, but it works differently from steady running. Sprints with full rest mainly train speed and power, while repeated sprints with short rests push heart rate and breathing very high and build conditioning. Many programs combine both with steady Running for a well-rounded base.

What should I do to warm up before sprinting?

Start with a few minutes of easy jogging, then dynamic drills such as leg swings, High Knees and the High Knee Skip. Finish with two or three build-up runs that get progressively faster until the last one is close to full speed.

Sprint

What Is the Sprint?

Sprint is a cardio exercise that improves cardiovascular endurance and overall fitness. It is considered an intermediate-level activity, depending on intensity and personal capabilities, because running at maximal effort places far higher demands on the legs than steady jogging. A sprint is a short run at or near top speed, usually lasting only a few seconds and followed by a long rest.

Sprinting trains speed, acceleration and leg power more directly than gym exercises can. It is a core skill in track and field and in field and court sports such as soccer, football, rugby and basketball, and short timed sprints are one of the most common field tests of speed. Many coaches also treat regular sprinting as the most specific way to prepare the legs, and the hamstrings in particular, for the fast running that sport demands.

The work shifts as speed rises. In the first strides the body leans forward and the glutes, quadriceps and calves push hard against the ground to build speed. Once upright at top speed, the job becomes swinging the legs through faster: a computer-modeling study of runners from slow running up to maximal sprinting found that above about 7 meters per second, extra speed came mainly from faster leg swing driven by the iliopsoas, gluteus maximus and hamstrings, while the calf muscles had less time to produce force on each step. That is why sprinting loads the hamstrings so heavily compared with easy running.

Sprints suit athletes, lifters who want more power, and fit exercisers looking for short, intense conditioning. Because maximal speed is demanding, build a base first with regular Running and drills such as High Knees, the High Knee Skip and Butt Kicks, then add short runs at gradually higher speeds before going all-out. Unlike Treadmill Running, sprints are best done on a track, field or other flat, open surface where you can accelerate and slow down naturally.

Muscles Worked

MuscleActivation

Biceps Femoris: Primary
Gluteus Maximus: Primary
Gastrocnemius (Lateral Head): High
Gastrocnemius (Medial Head): High
Rectus Femoris: High
Semitendinosus: High
Soleus: High
External Oblique: Medium
Gluteus Medius: Medium
Vastus Lateralis: Medium

Instructions

Warm up with easy jogging, leg swings and skipping drills, then run two or three build-ups at gradually higher speed.
Stand in a split stance at the start line, front foot forward, weight on the balls of the feet and arms bent at about 90 degrees.
Drive out with your whole body leaning forward from the ankles, pushing the ground back behind you with powerful steps for the first 10 to 20 meters.
Rise gradually into a tall posture as you gain speed, with your head level, eyes forward and only a slight forward lean.
Swing your arms forward and back from the shoulders, elbows bent at about 90 degrees and hands relaxed, without crossing the midline of your body.
Drive each knee forward and up in front of your hips, letting the heel fold up toward the buttocks as the leg swings through.
Land on the ball of the foot just ahead of your hips, then push down and back so your body travels forward over the foot.
Keep your face, neck and shoulders relaxed and hold top speed for the planned distance.
Slow down gradually over several strides after the finish instead of stopping abruptly, then walk back and rest fully before the next sprint.

Common Mistakes

Skipping the build-up
Going all-out without easy jogging, drills and a few progressively faster runs leaves the hamstrings and calves unprepared for top-speed forces.
Overstriding
Reaching the foot far out in front of the body with a straight knee lands heavily on the heel and brakes every step.
Sitting back
Letting the hips sink behind the torso or bending at the waist cuts off the knee drive in front of the body and shortens each stride.
Arms crossing the body
Swinging the arms across the chest twists the torso, so drive them forward and back from the shoulders instead.
Tensing up
Clenched fists, a tight jaw and raised shoulders stiffen the whole stride and make it harder to move the legs quickly.
Sprinting through fatigue
Cutting rests short or adding reps after your speed has dropped turns speed work into sloppy conditioning and is when form breaks down.

Injuries

Sprint is a medium risk exercise when performed with proper technique. The hamstrings take the most strain, especially near the end of each leg swing, when they work hard to slow the lower leg just before the foot lands. In a study of 18 elite sprinters with a first-time hamstring strain, every injury happened during competitive sprinting, all of them involved the long head of the biceps femoris, and the median time back to full performance was 16 weeks. The calves, Achilles tendons, hip flexors and groin also take high, fast loads.

Warm up thoroughly with easy jogging, dynamic drills and several build-up runs at rising speed before any all-out effort. Increase sprint speed, distance and the number of repetitions gradually over several weeks, rest fully between reps, and avoid hard sprint sessions on back-to-back days. Many programs also include hamstring and glute strength work, such as the Nordic Hamstring Curl and the Glute Bridge, alongside their sprinting.

To regress, return to Running with short strides at a controlled, submaximal speed, or sprint up a gentle hill, which naturally limits top speed. To progress, lengthen the sprint, add a rolling start to reach a higher top speed, or add repetitions while keeping full recovery between them.

Stop immediately if you feel a sudden sharp pain, a grab or a pop in the back of the thigh, and do not test it with another sprint. End the session as well if tightness builds from rep to rep, if the calf or Achilles starts to hurt, or if your speed clearly drops off, and have any pain that lingers assessed before sprinting again.

Overview

Primary Focus: Cardio
Equipment: Body weight
Modality: Cardio
Difficulty: Intermediate

Alternative Exercises

Other Names for the Sprint

The Sprint is also known as:

Wind Sprint

Frequently Asked Questions

Q: How far should each sprint be?: For speed work, most sprints are short, about 10 to 40 meters, because the goal is maximal speed on every rep. Longer sprints of 80 to 150 meters train the ability to hold speed and are far more demanding, so they come later.
Q: How long should I rest between sprints?: Rest long enough to run every rep at full speed, which means at least 2 to 3 minutes after even a short sprint and longer as the distance grows. A common rule of thumb among sprint coaches is 1 to 2 minutes of rest for every second of all-out sprinting.
Q: How often can I sprint?: Hard sprint sessions need about 48 hours of recovery, so one to three sessions a week on non-consecutive days suits most people. Easy jogging or mobility work fits on the days between.
Q: Is sprinting good cardio?: It can be, but it works differently from steady running. Sprints with full rest mainly train speed and power, while repeated sprints with short rests push heart rate and breathing very high and build conditioning. Many programs combine both with steady Running for a well-rounded base.
Q: What should I do to warm up before sprinting?: Start with a few minutes of easy jogging, then dynamic drills such as leg swings, High Knees and the High Knee Skip. Finish with two or three build-up runs that get progressively faster until the last one is close to full speed.