I know most of you reading this are saying to yourself how can she be a personal trainer and advocate fitness and yet hate running. Believe it or not I actually tell clients not to run (unless they enjoy it). Crazy right?! Science has proven you are either born a sprinter or a marathon runner and very few times are you both (i.e. you have more fast twitch fibers or slow twitch fibers). However, one could train and change the way their fibers are used, but that’s for a later blog ????. As for me, I was definitely born a sprinter and NOT a marathon runner. I can still beat my husband in a 30 second dash, but much longer than that and he will crush me. For those of us who are born with more fast twitch fibers and are sprinters when someone says the word exercise that equals long hours of running; which can be horrible for someone like me. So how does someone who hates running work out, stay lean, and obtain the body they desire?
It’s simple, rest-based training! Rest-based training gives you the cardio burn you need for your heart and yet allows your body to build muscle. It’s quick, high intensity interval training with weights! The science behind it is that you can push and rest as your body needs which allows your body to give it’s max and then recover and do it again. By exercising this way you are able to burn fat more efficiently.
Did you know the longer distance you run the more belly fat you will have? In short science terms your body needs extra fat to fuel your body while you push it mile after mile. That’s why when you look at a sprinter versus a marathon runner the sprinter will be leaner and more muscular then the marathon runner. That’s another reason why I hate running. Who wants to waste all that time running and still not burn all the fat off. However, with that being said and for those who have worked with me know that I do believe sprinting can be a very effective workout. It allows you to push yourself outside of your comfort zone and allow a non-runner like me, to feel like I can run 🙂
Just a quick visual since I am a visual learner. The picture on the left is a sprinter and the picture on the right is a group of marathon runners. Both in great condition, both look amazing. However, notice how little fat and more musculature the sprinter has versus the marathon runners? That’s because of the stress response on the body that marathon running has versus sprinting.
So I’m sure you are wondering how you can add sprints into your workout routine. Below is how to effectively perform sprints:
Always do a 5-minute warm-up and a 5-minute cool-down
Warm-up should include squats, high knees, side bends, push-ups, etc
Cool-down should include walking and stretching while holding each stretch for 30 seconds or longer
Sprint 20-30 seconds going 100% all out, rest until completely recovered. Then sprint again for 20-30 seconds going 100% all out, and then rest until completely recovered. Continue doing this until you reach 20 minutes. Each week try to add in one more sprint in that 20 minutes.
Some women may look at the sprinter and say they don’t want to look that defined or bulky. Have no fear adding in sprints wont make you automatically look like that 😉 It takes a strict meal plan and lots of training. Sprint freely to get your body to start burning YOUR fat!
Let me know how it goes on one of my social media sites: