Sprinting before OR after w/o?

[PinkPanther]

I want to start including sprints into my morning workout routine, and I was just wondering if it would be better to do them before or after my lifting w/o. Also, how many times a week do you usually do them? I lift three days a week, so if I did sprints either before or after that every week, would that be enough, or should I be doing more cardio (to lose fat).

Thanks

 

[Smurfy]

cardio after lifting if it's all in the same session.

 

[superwife]

I sprint seperately from my workout because the sprinting takes so much out of me... I just take on of my off mornings and sprint...

 

[spatts]

YES. Sprinting should be treated like a weight training session.

 

[PinkPanther]

Ok, so I could do like weights on Mondays/Wednesdays/Fridays and then sprints (or other cardio) on Tuesdays/Thursdays/Saturdays??

 

[superwife]

Someone also mentioned to me not to sprint more than 2 times per week... (I work out Tues, Thurs, Sat, Sun and sprint on Wed and during a different part of the day either Sat or Sun).

 

[spatts]

Yes, becuse you're treat it like weights WHILE you're doing it, you also need to treat it like weights AFTER you do it...you must recover before you rip those muscles again. Sprints are anabolic, like weight lifting.

 

[wilson6]

2x per week should be plenty. If on a low carb diet, then I'm not sure I'd do it at all. Burns all muscle glycogen.

Never before a workout, and never within 48 hrs of a heavy leg workout, unless you're upping the carbs.

Having said all of that, reality is the best teacher.

Try sprinting then working out.

Try sprinting the day before heavy legs.

Try sprinting repeatedly for a couple of weeks with a low carb intake.

Post your experiences.

W6

 

[Nonerz]

what is a good sprinting routine for someone new to it? (me )

 

[MsBeverlyHills]

Nonerz- if you can run at a track--

4 - 400m sprints - 150 second rest - 100% intensity
3 - 300m sprints - 120 second rest - 100% intensity
2 - 200m sprints - 90 second rest - 100% intensity
1 - 100m sprints - 100% intensity

I divide my sprint days bet. track & treadmill-- & on treadmill days I run after weights because then youve burned your glycogen stores & will be using just bodyfat.

 

[JJFigure]

If you just started sprinting, there's no way you're gonna be able to do four 400m sprints, let alone the rest of that workout.

If you're starting, focus on the smaller sprint intervals like 50m and 100m - if you're doing this for anaerobic purposes, the shorter distances are better, IMO, since you can keep the intensity high the entire distance. If you sprint 200m, and you're not a trained athlete, you'll die out after 100m or so.

Here's an example of a sprint workout I've used, which switches to shorter distances once I start to lose intensity:

Warmup - 800m jog
Stretch

5x100m sprints - rest interval is walk time back to start
10x50m sprints - rest interval is walk time back to start

And frankly, this workout is probably too much for a beginner; a girl on another board just started sprinting, and she only managed to pull off 3x100m and 1x50m her first time out. I think Nonerz is in better condition and can handle more, but if you're new to sprinting, you'll be amazed at how much they klobber you.

 

[superwife]

I did my sprints yesterday...did the straightaways (I have no idea of the distances on a track - 50m?). I was supposed to do 5 sprints but my husband was running with me so I did 7! We just had to take a longer rest before the last one.

It was a great accomplishment for me!

 

[Backlash]

The straightaways are 100m (the whole track is 400m).

 

[RnRGirl]

I did sprints yesterday. I sprint the straightaways and walk the curve. I did this for 4 laps so I guess thats:
8X100M sprinting

 

[spatts]

Yep...that what I do to.

Other times I just sprint until I can't anymore, then walk until I can breathe ok, then sprint till I can't anymore, then walk utnil I can breathe ok....repeat until face down on the track.

 

[RottenWillow]

I'm sure this has been addressed before, so forgive me inadvance, but why are you guys sprinting? Cardio? Hypertrophy? Conditioning?

 

[spatts]

Yes. Yes. Yes.

 

[RnRGirl]

I sprint as a form of HIIT for Fat loss

 

[JJFigure]

If you really want to hurt, sprint the straightaways and jog the curve. In track, we called them ladders, and man, do you feel them! I like to screw around with my stride on them, and stride out some of them and sprint some of them. Striding hits my muscles in a completely different way.