sprints

Sprinting is different from endurance running.  Very different.  In fact, take a look a sprinter and a marathoner next to each other.  Sprinters are powerful - big, strong, sculpted.  Watch a sprinter run; you'll see their arms pumping, generating extra power, right along with their legs.  Contrast that to a marathoner, whose hands glide gently out in front, trying not to waste energy better used by the legs.

Here's a picture of marathoner Deriba Merga (Ethiopia) snapping the tape to win the 2009 Boston Marathon.

Here's a picture of sprinter Usain Bolt (Jamaca), shirt ripped off in frustration after a false start.

He is a strong, powerful, fast man; muscled, chiseled, and without an ounce of fat.

Now let's watch him run.  Here's a video of Bolt setting a world record in 100 Meters back in 2009.

Imagine running like Usain Bolt.  Arms pumping furiously with every step.  Legs pounding the ground one after the other.  10-15 seconds of all-out exertion, leaving nothing in the tank.  That's how you should be sprinting - leave everything you've got at the end of each sprint.

Legal Disclaimer (don't blame me):

Warning - I am NOT a licensed physical trainer, therapist, nutritionist, or a doctor.  I am a regular guy who just happens to love exercise and fitness.

Exercise can be dangerous if done incorrectly or in excess.  I can't see you, and you can't see me, to know if you're doing an exercise incorrectly, which could lead to injury.

Please Please Please seek help / advice / counsel from a local professional before starting a new program, or before doing an exercise you're unfamiliar with.  This information is intended as a guide to point you in the right direction.  If you aren't familiar with the exercises described herein, I highly recommend seeking professional advice before trying them.