Adding wind sprints to your workout routine

No one likes them, but wind sprints can be a valuable part of your workout routine. Wind sprints are quick, intense bursts of running in which you sprint at full speed for a short distance, followed by a brief recovery period before repeating the process (Figure 1). 

They are excellent for your cardiovascular health. The sprinting provides an intense workout for your heart and lungs, increasing their capacity and efficiency. As with any muscle, exercising the heart muscles make them stronger and more fit.

Also, performing wind sprints regularly can help to reduce risk factors for heart disease such as high blood pressure, high cholesterol, and obesity.

Of course, one should not ignore the benefits to your legs. The high forces generated can lead to increased muscle mass and strength in the leg muscles, and especially the fast-twitch muscles.

From a sports perspective, wind sprints can improve speed and quickness which are important in most sporting activities. The point is that everyone can get faster. You won't run as fast as wide receivers in the 40 yard dash, but your 40 time can improve.

Almost by definition, wind sprints do not add significant time to one’s current training. As an example, one can sprint for 10 seconds, then walk for 45 seconds. After three such sets and a rest period, one then sprints for 20 seconds followed by 30 seconds of walking recovery. Once again, after completing three sets and a brief rest, the last two sets in this particular protocol call for a 30-second sprint followed by an equally long recovery. This training amounts to less than 20 minutes.

My wind sprint regimen is to run 100 meters followed by 1 minute of rest while I walk back to the starting line, and I repeat this cycle 5 times.

It is important to warm up before your wind sprints. Begin with a light warm-up that includes jogging, dynamic stretches, or bodyweight exercises to prepare your muscles for the intense activity.

After you finish your workout, a cool-down period is recommended that includes light jogging and stretching to help prevent muscle soreness and promote recovery.

Especially in the beginning, do not overexert and overtax your cardiovascular system. Take it easy when you start to get a sense of what you are capable of without putting too much stress on your physiology. I would start by running 50-100 meters at what you would consider to be a fast pace. Then gradually ramp up over time until you are running the 100 meters at close to full exertion. I run at about 95% full exertion.

As your fitness level improves, you can gradually increase the intensity of the workout by increasing the sprint distance, reducing the recovery time, or increasing the number of repetitions.

It is important to maintain good form during sprints, focusing on a strong arm swing, high knee lift, and quick foot turnover. 

One suggestion is to perform wind sprints once a week as part of a well-rounded fitness program.

Finally, wind sprints are the quintessential form of High Intensity Interval Training (HIIT). Like any HIIT, they are great for increasing your VO2 max.

Figure 1. Wind sprints are running at top speed for a short distance (50-100m) that is repeated after a short rest. They are an excellent form of exercise.