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    Run Sprints To Increase Your VO2 Max

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    Gery Firmansyah
    Running sprints can effectively increase VO2 max and aerobic capacity. A study found athletes who did 8 sprints of 20 seconds with 10 second rests improved aerobic capacity more than those who exercised steadily for 60 minutes. Sprints also build the anaerobic system for power, strength and speed. They can help runners kick at the end of races or pass others. Sprint training reduces mileage and joint stress compared to long slow distance training. To improve aerobic capacity, keep rest periods brief between sprints so the aerobic system remains taxed.

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    Run Sprints To Increase Your VO2 Max

    Uploaded by

    Gery Firmansyah
    33 views1 page
    Running sprints can effectively increase VO2 max and aerobic capacity. A study found athletes who did 8 sprints of 20 seconds with 10 second rests improved aerobic capacity more than those who exercised steadily for 60 minutes. Sprints also build the anaerobic system for power, strength and speed. They can help runners kick at the end of races or pass others. Sprint training reduces mileage and joint stress compared to long slow distance training. To improve aerobic capacity, keep rest periods brief between sprints so the aerobic system remains taxed.

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    Running sprints can effectively increase VO2 max and aerobic capacity. A study found athletes who did 8 sprints of 20 seconds with 10 second rests improved aerobic capacity more than those who exercised steadily for 60 minutes. Sprints also build the anaerobic system for power, strength and speed. They can help runners kick at the end of races or pass others. Sprint training reduces mileage and joint stress compared to long slow distance training. To improve aerobic capacity, keep rest periods brief between sprints so the aerobic system remains taxed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    33 views1 page

    Run Sprints To Increase Your VO2 Max

    Uploaded by

    Gery Firmansyah
    Running sprints can effectively increase VO2 max and aerobic capacity. A study found athletes who did 8 sprints of 20 seconds with 10 second rests improved aerobic capacity more than those who exercised steadily for 60 minutes. Sprints also build the anaerobic system for power, strength and speed. They can help runners kick at the end of races or pass others. Sprint training reduces mileage and joint stress compared to long slow distance training. To improve aerobic capacity, keep rest periods brief between sprints so the aerobic system remains taxed.

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    Run sprints to increase your VO2 max

    By

    Brian Lawler, MS, PT, OCS, ATC, CSCS

    Most endurance athletes attempt to increase their aerobic capacity (the amount of oxygen that can be
    taken in and utilized by the body) by performing their activity for prolonged periods of time while
    maintaining a moderate, steady pace. This type of training is popularly known as LSD or Long Slow
    Distance training.

    Although LSD training is the most common method people utilize to increase their aerobic capacity, it is
    not the only way. You can also substantially improve your aerobic capacity by only running short sprints.
    A research study in Japan found that athletes who performed eight sprints of 20 seconds with 10 second
    rest periods developed aerobic capacity to a greater extent than athletes who performed 60 minutes of
    sustained exercise. If you do not have an endless amount of time to train, running sprints may be an
    excellent way for you to make the gains that you desire.

    In addition, running sprints will also develop the anaerobic system which is responsible for power,
    strength, and speed. The anaerobic system is important for your ability to run uphill and for applying
    quick bursts of speed such as when passing other runners during your race or kicking it in at the finish
    line. Just because you are distance runner does not mean that you have to be slow. Many runners have
    sufficient endurance (they are able to complete their race distance without any problems) but they need
    greater speed (that is, they want to complete their race distance in a faster time). In contrast, LSD
    training will adversely affect power, strength, and absolute speed.

    Running sprints can also help save your joints from the needless pounding that is accompanied by LSD
    training. Your mileage can be greatly reduced by running sprints rather than longer distances which can
    help to reduce many of the overuse injuries that occur with running.

    If you want to increase your VO2 max with sprint training, the key is to keep the rest periods between
    sprints to a minimum so as to tax the aerobic system. If complete recovery is allowed, then only the
    anaerobic system will be trained. Essentially endurance athletes can use the same type of sprints and
    drills as athletes who are involved in explosive power sports. I recommend performing sprints
    anywhere from 5 to 30 seconds with brief rest periods. The length of the rest period will partly depend
    on your fitness level. The goal is to increase the number of repetitions and decrease the length of your
    rest periods as your fitness levels improve.

    Brian Lawler is a physical therapist and sports performance trainer. He is offering a free seminar at Asheville
    Physical Therapy to distance runners entitled “Just because you are a distance runner, doesn’t mean you have to
    be slow” on Dec 1st 6:30 – 7:30 pm. See www.ashevillephysicaltherapy.com for more information or directions.

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