Many of you know that we started a 30 day sprint challenge this week.  Some of you are probably thinking should I do sprints/interval training or even attempt this 30 day sprint challenge?

Greg and I periodically do this challenge throughout the year. The challenge entails doing 5 sprints, of any kind, every day, for 30 days. 

We usually do the sprint challenge  3-4 times  a year as a way to change up our training, challenge ourselves, increase our speed, and lose body fat. 

Those who are thinkging about doing sprints in general or our doing our sprint challenge usually have two concerns.

The concerns fall on two ends of the spectrum: those who think doing 5 sprints a day is too much and could cause injury and those who think doing only 5 sprints a day couldn’t  possibly make a difference. 

Today, I am addressing the injury concern.  

Doing 5 Sprints/Speed Intervals Daily Will Cause Injury.  I don’t want to get hurt!

The first thing to remember regarding this challenge is that everybody’s “sprint” is going to be different.  My sprint speed is different from my husbands. Yours is different from mine.   

You are only competing against yourself if you take on this challenge.  

Your Sprint/Speed Interval is whatever constitutes an all out effort for you.  

That effort should be  outside your comfort zone.  It is a faster speed than which you would normally go.  It is a speed that you can only maintain for 10 seconds to 45 seconds max.  

Your Sprint/ Work Interval = whatever level of intensity causes you to be moving at YOUR all out effort no one else’s. 

…First move well then move fast.  

When discussing sprints it is also important to remember this  principle.   Move well THEN move fast. 

So think about your form when performing your sprint/ interval training. 

For example, if  you are running sprints, maintain good posture, move your arms quickly forward and back NOT across your body. 

Keep your  head up, chest up,  and try not to run flat footed. 

Run on your toes and lean forward a bit as you are running. 

For more information on  proper sprint form check out this article in Runner’s World. https://www.runnersworld.com/uk/health/a766959/usain-bolt-sprinting-technique/

If you are doing your sprints on an elliptical or stationary bike. 

Make sure the resistance level is up enough so that you are controlling your effort.  You don’t want your legs going uncontrollably fast. 

If you are doing your sprint/interval on  a stationary bike,  your butt should not be bouncing off the seat.  

On the elliptical, your feet should not be bouncing off the machine.  Add some resistance to the bike and elliptical,  so that you are able to maintain proper form while going fast!    

Another way to avoid injury is to VARY, the time  you are performing the effort, the distance for which you are performing the effort, and the  type of movement you choose to do.   

There are countless ways to change up your “ SPRINT”  to avoid an overuse injury during this challenge. 

For example a typical 5 sprints/interval a day training week could look like this:

Sunday –  5 Hill sprints run up 20 seconds walk down 40 seconds. 

Monday – 5 Stationary bike/ road bike Intervals Hard bike 30 seconds recover 30 seconds

Tuesday – 5 Sled Push  or dead treadmill push 10 seconds recover 20 seconds

Wednesday –  5 Stairmaster  30 seconds all out effort 1 minute recovery

Thursday – 5 Track  Repeats Sprint 100 Meters walk back 

Friday – 5 Rounds on the elliptical 45 second all out effort 45 second rest

Saturday – 5 rounds a stationary bike of  tabata: 20 seconds on 10 seconds off

Just a simple training split like the one above repeated for 30 days would get the challenge done and would avoid overuse injuries!!!  

Times, distances, work intervals,  rest intervals, and type of movement  can all be varied based on how you are feeling that particular day. 

You could also incorporate using  a recumbent bike, row machine, jacob’s ladder, swimming, stairs/bleacher repeats, or  even  downhill running to change it up. 

In summary,  simple  ways to AVOID Injury and take on this 5 Sprints/Interval a Day Challenge are to:

1. Perform your sprints at your SPEED.  YOUR all out effort. 

2. First Move Well Then Move Fast – Maintain proper form. 
3. Vary the types of sprints you do.  Vary them by distance, time of effort, and type of movement. 

Now all you need to do is muster up the motivation to start this challenge so you can conquer it! Need some motivation???? Check out my Blog Post on Conquering Your Hills here: https://vmfitline.com/2021/11/20/conquer-your-hill/

Be on the lookout for Part 2 of this sprint discussion where I discuss the benefits of sprinting and doing 5 sprints a day!!