Hey runners, how’s it going? A few years back, my running buddy challenged me to a short sprint after our easy run and I was shocked when I couldn’t keep up. Here I was, running 50-mile ultras, and I got smoked in a 100-yard dash! I felt like I didn’t have a second gear even though I had built up a strong endurance base.
What I discovered was I spent too much time running easy in my Zone 2 range, and when I did run harder, I wasn’t running hard enough to build my explosive power—the very thing that keeps us from losing muscle as we age. You see, even if you run all out for a mile, you’re still using 80% aerobic and only 20% of your anaerobic system.
This is important, because as we age, we not only lose muscle mass, but we lose the power from our muscles. Use it or lose it!
That’s when I turned to my mentor, Mark Sisson, who introduced me to the solution: short, explosive sprints—we’re talking 10 to 20 seconds of near all-out effort. Not long intervals, not tempo runs, but true sprinting. At 60-something, sprinting sounded crazy, but it was backed by science so I was willing to give it a go.
So I started adding one sprint session every two weeks to my training. At first, I was worried about injury, but I found that after my sprint sessions, I wasn’t tired and sore like after hard interval sessions. What surprised me the most was that sprinting was actually fun, just like running like a kid again!
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The Difference Between Sprinting and Intervals
So here’s how sprinting is different from those hard interval workouts. Sprinting is about true explosive efforts—so short and intense that each one is done before you know it. Because they’re brief (we’re talking 10-20 seconds), you need long recovery periods between each sprint. This means you don’t feel exhausted afterwards, and you can maintain that same explosive effort for multiple reps during your session.
Here’s How to Do a Sprint Workout
1. Keep it short: Sprint all out for 10-20 seconds max. That’s it! Any longer and you’re not truly sprinting—you’re doing intervals.
2. Take a long recovery: To stay fresh for your next sprint, recover for at least 6 times your sprint duration. Sprint for 10 seconds? Rest for 60 seconds. This isn’t lazy—it’s smart training.
3. Rinse and repeat: Do 4-8 sprints per session. When you get fitter, don’t add more reps—just run faster. Even elite sprinters rarely do more than 8 in a session.
4. Make it part of your routine: Plan a sprint session weekly, or at minimum every two weeks. Consistency matters more than frequency.
Sprint Session Tips
• Only sprint when fresh: If you’re tired or dealing with any niggles, skip it. Sprinting on fatigue trains your body to be slow.
• Warm up properly: Take at least 10 minutes of easy jogging and dynamic stretches before your first sprint.
• Start with hills: Sprinting uphill is easier on your joints and naturally prevents overstriding—perfect when you’re first starting out.
• Try barefoot on grass: This was a game-changer for me. It forces good form and feels like being a kid again!
Safe Alternatives If You’re Not Ready for Flat-Ground Sprints
Not ready for flat-ground sprints? No worries—there are smart alternatives that give you the same explosive benefits while being easier on your joints and nerves:
Hill Sprints: Running uphill naturally shortens your stride and reduces impact while still building explosive power. Find a moderate hill and sprint up for 10-15 seconds, then walk slowly back down for recovery. This is where I recommend starting—it’s what I did, and it builds confidence before moving to flat ground.
Stationary Bike Sprints: This removes all impact while still training your anaerobic system. Perfect if you’re dealing with any joint issues or just want to test the waters. Set the resistance moderately high and go all-out for 10-20 seconds, then coast for your recovery period.
Sled Pushes: If you have access to a gym with a sled, this is an excellent power builder that mimics sprinting without the pounding. Load it moderately heavy and push explosively for 10-20 meters, then rest fully before your next rep. The benefit here is you literally can’t overstride!
Sprinting is a fun, simple way to maintain the explosive power we lose as we age. I’d say it’s just as important for us older runners as Zone 2 training and race-specific workouts—it’s the missing piece most of us neglect. And hey, next time your running buddy challenges you to a sprint, you’ll be ready! Give it a try this week and let me know how it goes.
Have a great week!
-Herb
“Run Smarter, Live Longer”
P.S. If you are passionate about running, and you don’t want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about.