Want to personally work with myself and Wyndell to lose 20-40lb, and regain your athleticism without taking time away from responsibilities? If "yes" then book a call via the following link: sprintproject.typeform.com/to/j9eMddl1 At this current moment, you will either speak with me, or Wyndell. We'll get an understanding of where you're at, and then we'll run you through how we can help (if we feel we can). Whether you're brand new, or already experienced, we will provide you some insight. Go and book a call now :).
The form says that "Sculpt by Science" is going to be reaching out. I just looked that up and seems like run by this guy: @DoctorMikeDiamonds. Is this the correct form?
Im a former competitive long distance runner who now trains as a sprinter and hurdler in my late 60s. I am now stronger healthier and more pain free than in my 20s. Best athletic move i ever made.
A hurdler as well?? That’s awesome. I used to watch those silly obstacle course shows were people drop in the water all the time. Most people hopeless even if we’re expert fitness people. Only person that was any good I saw was a hurdler lady in her 20s clearly best is seen. Hurdles don’t give any issues to hips? Or are they protective…I’m guessing protective.
@@nikitaw1982 I am not fast twitch enough to compete the shortest events, but I consider sprinting and jumping as key to athleticism and longevity. My other sport is rock climbing, so I focus a lot on lean strength and technical movement. Never stop exploring your limits!
@@terraflow__bryanburdo4547 I don't know your age, but early (1985 )sports science journals said that slow to fast twitch conversion was 20-25% at most, and that the vertical jump and sprinting are mostly genetic. At that time they thought a person could improve vertical jump 4-6 inches at most and not much gain in sprint speed. Modern day sports science journals and modern day coaching know that muscle fibre conversion is around 60% or greater meaning someone can totally convert over time and that the vertical jump and speed are both trainable and coachable skills. People are gaining 20+ inches on there verticals in multiple years in jumping system programs and 12+" in one year on programs. It takes time and the right systems to do it but it is certainly possible if it is your desire. The best train almost year round so they are able to improve over that time, so if you are "new" or not close to the limits you have alot of growth available in that direction. Your mindset currently is a limiter in that "i am not fast twitch enough", you take yourself right out of the game.
I am 45. I work 3pm to 11pm. I get home around 12. I literally just did like 3 to 5max sprinits down my block at 12:30 at night. No one is hardly up, the streets are empty.. I only need about 15min max anyways. About 3 to 5 40yrd dashes. Sometimes after work I just feel this jolt of energy and that needs to unleashed. I sprint when I feel tired, I sprint when Im angry (some of my best runs come when Im angry) and sometimes I run just because I enjoy it very much. Nothing better then feeling fast, hearing the wind flowing over your ears, feeling healthy and well. Nothing beats this... nothing!
True indeed I just turned 60 in June and I have been sprinting since high school all because I understand that my body is a machine and at 5’6” I am a V6 with a turbo and I absolutely love it
@okisoba if you are looking to get into sprinting again and you haven't in a long time don't get discouraged by the longer recovery times after a session and make sure you really warm up and something I always do as a habit is stretch, even if I'm not running. Just try to stay loose all the time.
@@shahid8545 Thanks. I'm also 45. I occasionally sprint just to see how fast I can run but it's not part of my regular routine. I run 3 miles 3-4 times a week and stretch most days after doing random calisthenics, but I always feel like my joints and ligaments in my legs are perpetually sore. I've been doing this for the past 24 years (I just retired from the Marines). I'm wondering if focusing on sprints instead of running 9-12 miles a week might help my knees and ankles feel better.
I've sprinted since July of 2022. I'm 68 now. I do have to roll into the sprints, though. I sprint 3x a week and also have a little kettle bell routine that I do for my upper body. You are right!! Sprinting is the BEST!!
@UTP504 It just means starting each sprint slowly and gradually building up speed like a train, leaving the station. Blasting out in a full sprint at the start was ruining my tendons.
I completely agree. I am 73 years old, I am a doctor and still working. I restarted my physical activities after I turned 68. I'm a sprinter and I do 100 and 200 dash. In the world master competition/2024 I achieved my PB with 13.54 (new Brazilian record category M-70). I feel exactly as the author of this article says, very well physically, neurologically and cardiovascularly. As a doctor and Master Athlete, I recommend regular exercise and, if possible, interspersed with thermogenic training to keep the body in perfect balance.
@PuppetMasterdaath144 He's not on a train, he is a train! It's a matter of setting goals combined with consistency, a can-do attitude, clean diet and emphasis on recuperation.
I'm now 67 and a former competitive triathlete and a U.S. Recon Marine vet. who was blessed with pretty good foot speed (4.5 sec 40 yd in H.S.). Today both my knees are bone on bone so my days of distance running are over...but I have found I can do very low mileage of about 1/2 mile to some days 1 mile and include uphill sprints at the end of my short runs (typically 3 or 4 x 100 yards) and my knees seem to love it, almost no more pain since I stopped trying to do 3 miles and went to uphill sprints. give it a try for anyone with bad knees.
Excellent video and spot on. I was a sprinter, went to two Olympics for bobsleigh pushing and am now 43. What has shocked me (and i have an exercise science degree so its saying something) is that im literally just as fast and strong. I've simply never stopped. Im more aware of the risk of muscle tears but thats because i have no reason to be pushing too far. If i could give the very best options that gives all the benefits but reduces injury risk I'd say 1. Hill sprints 2. Sand sprints 3. Stair sprints. Doing a mix as well as flat is amazing.
Thanks for putting together the knowledge in this video! I fully attest to it. I'm 40, and since 38 I have been on a plyometrics program which includes weekly sprints. I'm in BETTER shape now than when I was a competitive athlete in my youth. It is what you call the Sprint Physique. I love it that I am able to be a good training partner to my kids who compete in sports, without being burdened with injury or shortness of breath.
Love your content! Your vids inspired me to start sprinting in my 40's when I was in poor shape and I've never sprinted before. I was a very slow runner as a child which always made me think I can't sprint. I worked myself up to a 15second 100 meter using the drills in your vids! Now I'm doing 200 meters. I'm still slow but I've got a long way to go. Keep up the great videos!
I’m 67 and train once or twice a week. I try to mix short fast sessions (30 - 60m) with longer slower ones (6 x 150m this afternoon). I also coach sprinting and use my own experience to help others. I’m convinced that it’s one of the best forms of exercise you can do so thanks for the video.👍
@@randomnonymous Hello there. I am not associated with the makers of this video, but you do a very good warmup(minimum 10 minutes) then 5-10 sprints of about 15 seconds long. Start with jogging then work up steadily to a higher effort. As for heart attack. That is very difficult to answer without knowing your background and current health profile.
I'm from the UK and have gotta say - you Americans are so good at all this stuff. You're so dynamic and really do lead the way in so many fields. Thanks for the continued inspiration. Adam (Sheffield).
My whole life changed when we had to put my grandfather into a retirement home. We started visiting him often and while my grandpa himself isn't that frail given his age, the sight of so many elderly people barely capable of moving their limbs, speaking, grasping for air at as little as standing up, their grip so weak they struggle to open a bottle... That sight would (or should) be eye-opening for everyone younger zhan those people - be it 20 or 60. I know I'll never be the same since then and for better.
In a clip we haven’t released yet, Wyndell describes the guys he grew up with and the ones who are most active and sharp are the ones who’ve consistently worked out. Training and sleep really is the hack to staying young
Many people think it's inevitable and that you're supposed to be frail and weak at like 70. That's why it's not eye-opening for most people. They think that's normal. But in reality, you shouldn't be frail until you're like 90 or older if you have no crippling disease.
I started in 2020 during covid lockdown and became a student. My workouts and life revolve around my sprints, and I do 80-100 m runs on Mon and Thursdays. It is the best-metabolic, strength, mitochondrial conditioning, power/force production and CNS stimulation. My lower leg/posterior are stronger than they ever were and I discovered some new muscles lol. I am 49 and as a result run low BP, lowered HbA1C and clean heart scan. Sprinting is the panacea..I preach to who will listen.
@@islanderATP This is a key phrase! "My workouts and life revolve around my sprints!" May I put that on a T-shirt?? Thank you from a brother in sprinting!!!
@LucasRsw Hi! I try to sprint 6 to 8 sprints of 60 to 100yds. Some of my sprints are up a slight grade, not bad. I sprint every other day, but sometimes I'll have incredible energy to sprint every day some weeks! I've sprinted since July of 2023, mostly barefooted on grass. I had to work through 2 bouts of Achilles tendinitis and extreme hip flexor pain. My abused body had to work through some things, and I think I still run like an old man, but I'm very strong now! Bones feel bigger, muscles are bigger, less abdominal fat, and very surely less visceral fat but haven't gotten an MRI yet, overall fitness for a 68yo guy is top 5 percent at least!Sprinting has done this for me!! I usually rest until I can catch my breath, then I roll into the sprint again, back the other way. When I sprint the slight incline, I'll walk down to my starting point after each sprint, so approximately 100yd rest. The key is making the SPRINT a consistent routine, the cornerstone of your fitness!
I love this stuff. I personally have vowed to not grow weak while becoming older. This lets me know that there are people still pushing the envelope I look at my parents who are approaching 60 and think that I would rather not have to use a walker or have a limp when I get older and I really mean that. Don't grow old like shit your future self depends on you.
Hi, I am 49 today, i use to be a sprinter 100/200 m in the year 1996-2000. Very much impressed with this video. i will defiantly start weekly once schedule to give it a try.
Imagine being a high school sprinter that qualified for the state track meet but still not able to beat your #grandfather in a race. #MuchRespect to Wyndell. I'm 50 and have sprint trained regularly all my life excluding maybe a 1-2-year gap in my mid 20s. Not doubt it is the closest thing to the #fountainofyouth that exists.
Sprinting certainly ramps up hormone levels including testosterone. In one of my activities they had us do 8-12 30-50 yard sprints and it certainly ramped up my hormones and i swear when i was in the program my eyesight was much sharper and better. My hormones were flowing much more than any other excersize. It also creates intense feelings of well being...
This sounds amazing! What program did you take part in if you don’t mind me asking? Sprinting doesn’t seem to be very common and I feel awkward training alone so I’m hoping to join some kind of program too. ☺️
FWIW: Im 25 and have been sprinting since highschool, but got frequently injured (hamstring, quad, shin splints, runners knee). I found that simply resting was not effective at healing these injuries. The BEST way to move beyond common injuries like that (for me) was to train a little smarter and make my body stronger. Im now injury free and train harder than ever!
Your comment is the best! I'm a chiropractor, rehab guy, I'm 72 I was a marathoner 45 years ago and then a 1/2 marathoner 5k/10k runner(57) after a fall from a ladder that nearly paralyzed me I was worse than Wyndell trust me! I was thankful I wasn't paralyzed had a orthopedic friend that did NOT do surgery nor narcotics! I was a wrestler, golfer took up distance running mid-20's starting out running with basketball shoes lol! At 57 had burst fracture of a spinal vertebrae which usually leaves one paralyzed BUT mine was at L1 and the spinal cord ends at T12 and yes there was bone in the L1 canal compromising it by 35%. I started walking in a pool at the college. I had not been in a pool in decades as a LG. I was literally crawling on the floor for a full 2 weeks I could not stand just the gravity of my body buckled my knees especially coming out of the pool where I was buoyant! LSS I fought back! My 3 girl's became incredible competitive swimmer's since I got to know swim coaches. I learned the sport as a swimmer and coach and did it for nearly 10 years! I would do a lot of sprints in the pool(once I was rehabilitated by me) my body was transformed! I was running before all of this but stopped to work with my girl's.They moved on my X, D me and a break-up with a woman 28 months ago got me back to running I was only walking at the time NO comparison between walking and running(I could only run 100 m w/o being gassed lol even though I had walked 100's of miles) and NO comparison between slow running and sprinting which I do 2-3x/wk and I am stronger/faster/muscular body(I do intermediate weights at the gym NOTHING heavy it is NOT necessary) and I look and feel better at 72 than when I was a marathoner in my late 20's! Yes I ran under 3 hours 5x that is a sub 7 min mile for 26! BUT I developed a serious case of achilles tendonitis and my Podiatrist 45 years ago told me I was over-stretching and I had a WEAK shin muscle and showed me how to strengthen the tibialis anterior m. YOU HAD BETTER DO IT for prevention! I do HIIT sprints 2x/wk run a 5k in under 28 min(I do NOT compete only with myself!) Take organic grass fed beef collagen you need it for tendons/ligaments after 35-40 I take it a couple of x's/wk 15g with juice......WARM-UP good I do 2 miles of walking light running(with light stretching) before sprinting and yes I run hills. WALK BACKWARDS EVERY DAY WARMING UP AND DOWN believe me! A lot of it to get the shin muscle stronger and balance the calf which is usually the strongest m in the body creating an IMbalance and prone to achilles tendonitis/shin splints/plantar fasciitis. I'm not a genius BUT I do know what I'm doing and talking about With weights DO 2-3x as many upper back lower back weights than the front for GOOD posture! This video is excellent but I wanted to add to their expertise this guy has done his homework! IF I can add anything let me know!
Sprinting uphill has been the best thing I can find for minimal joint damage and big improvements. Can even do it on tarmac barefoot if it’s steep enough.
been running cross country since high school and now I'm 38 and the longer I run the more energetic I am throughout the week. one of the greatest decisions I've ever made in my life and hopefully at Wendells age I will be half as energetic.
I'm 57 and I'm going to start sprinting. I haven't done much running as an adult so I'll have to ease into it. I have told some people about my age and older and they said there's no way they will do that. That's the main problem. If I don't practise doing it, of course it's not going to be easy.
Easing into it is definitely the right way to go. I stopped any form of regular exercise once I left university and started working. Returned to play basketball 2 decades later recreationally when my kids were in school, but that gave me knee problems. Spent a year learning how to sprint, figuring out which muscles are not being used properly and concentrating on getting the mechanics right. Don't have knee issues anymore, and will occasionally chase down teenagers on a basketball court going for a fast break.
The study references 950 kJ of increased total energy expenditure, which is ~ 230calories. Still not a small effect by any means but huge difference in what you quoted
Iam 55, broke m hip first of May this year. Iam going to the gym now regulary. Iam more flexible than I was at 25 and a lot more muscles. With a running background I will ad now sprinting to it. This is so cool!
Trained pro soccer and tennis never ran track competitively currently running 9's 10's 100m without sprinting blocks, sprinting videos in my playlist, nice channel, thank you
Great video! I saw Wendell compete at the Armory, uptown NYC, and he did low 23 sec for indoor 200 in his late late 40's. Heck he was almost 50! He told me a few years ago that when he did 25 seconds it was "jogging". So he is still fast after all these years! Anyway, the other half of Wyndell's recovery is from the nutrition and supplements. . But let's not forget the other important part of his recovery....the nutrition and the supplements. While all these exercises are great and yeah extremely important as you get older, it is also essential that you have the other pieces. Cause if your eating donuts, fried foods, processed foods often you are not going to be able to thrive when you are over 60 or for that matter over 40. 🤔 looking forward to one of your supplement videos.
One of the good things about sprinting is my bones feel thicker and feel stronger. I sprint on grass barefooted, mostly. A word of caution, start out very slowly!!!
I have been running regularly for 9yrs. At 45 the recovery soreness is challenging but you kind of have to embrace the uncomfortability and learn to live with some wear and tear but its so worth it
Love that Evan is sprinting barefoot, I try to go barefoot as much as possible in all aspects of life. Gets harder in winter, but I still sneak in what I can.
I used to do a lot of long distance running way back with wrestling and then military, sprints here and there. Haven't done that for years, mainly bodyweight exercise and skipping. Will slowly integrate sprints back in. Great video.
I'm 45yrs old and I love to run. I ran all through high-school and college, play football, Bball, ran track in the off-season. Stopped running in my mid 20s.. Got into weight lifting/body building. Got big and strong. 26 to 32yrs, 3 or 4 days a week. Got divorced when I was 33. Ruined my entire life, crashed and burned for about 3 to 4yrs. At 36/37 I found running again, forgot how much a missed it, how it makes me feel, forgot how I sleep when I'm running regularly.. running is the ultimate. Been running almost year round since 36yrs old, 9yrs of running long D and sprints... never felt better. Sprinting literally is the fountain of youth
Divorce sucks so much out of you. And I'm speaking only from the periodic threat/demand of it. Staying married ain't easy either, but we have kids so it goes on.
@mfawls9624 Absolute truth! The divorce was so bad I went from 210lbs to 74 in 8months. Almost lost my soul, brutal times but as they say, what doesn't kill you....
I’m 77 years young and I utilize a technique known in the industry as ‘Grab and Sprint’. I do this locally in my neighborhood 2X per week. My warmup is walking a 1/4 mile to Tony’s House of Beer and Liquor. Next, I enter the store, grab a Fifth of Jack Daniel’s and instead of paying, I sprint 60M to just behind the Dumpster. 30 sec rest, then sprint again 70M to my apartment door. Rest 30 sec, put bottle in fridge (resistance training), Sprint 10M to bathroom to relieve myself. Finally my warm down is speed walking 20M to the couch where I turn on an All in the Family rerun and sip Tennessee Whiskey for the remainder of the Day. The Best Workout for those over 70!
This is great. I was always pretty fast on a football field in my early 20's especially in my acceleration but I had a hamstring injury on and off for over a decade and Jumpers knee issues that meant I could never sprint at maximum like I used to. Now at 42, ive gained a fair amount of muscle ( and some fat too lol ) since my early 20's but I can now sprint pain free again now my hammies are finally good and doing the ATG program to help my knees. In the last couple of years I have taken up sprint training based exercises just for some fun and to push myself. Now after a year or so of training I'm sure I am as fast if not faster than I was in my early 20's. The only difference is that recovery is so much harder in your 40's than 20's, but its still really cool to be able to go full tilt like I used to in my 20's.
True.! I use to be an avid runner, bike rider, and tennis player. At 63, i am able to get back in biking, running and tennis shape in basically the same amount of time that it took me in my 20s and 30s. Its called memory, barring a castropic illness or injury, this applys to everyone.
@@wyndell300 in Sh’Allah, I will likely be there and a few others in Ohio, Maryland and California leading up to that. But we still should do a promo because it would be good for the sport and motivational to Masters Athletes
Great video! Lots of information and inspiration! I am 50 years old, I start with stretching, walking and slow running for 10 minutes and at the end I do sprints for 10 to 15 seconds, 1 to 2 times a week. Do you think this is correct? Thank you very much!!
I have never competed in any sport. But have been a fitness advocate all my life. 44yo now. Running is an integral part of my routines with sprint intervals at the end of my runs, Nothing feels better than going flat out for as long as you can, heart pounding exercise, I love it! Mixing that with basic calisthenics push and pull exercises and Kettlebell fundamental's and some heavy Dead lift occasionally. Fitness is the best medication on the planet! and it's "free"
Hello, I have a weight class at school 2 or 3 times every week. And I’m not sure how to make a plan to sprint during the week. My weight class would usually be on Monday, Wednesday, and Friday, OR Tuesday and Thursday. I heard it’s not good to run after weights on the same day, and not to sprint if you’re not 100%. Not sure when to sprint each week. And can you sprint after an upperbody workout? If not, can you at least still run without risk of injury. And what type of training should you do that day. Should you do plyimetics the same day as your sprint days? There’s a lot of questions sorry, but I just want to make a plan about everything or at least understand what to do and what not to do. I’m coming off of calf strains, hamstring/groin strains and Achilles pain, but my groin is the main thing I need to work on, the others I’ve been working on for a while now. I’m 17 btw and I don’t run indoor track so I have a few months. Thanks to anyone who responds ❤
You must not being training correctly or recovering from your training. You shouldn’t have that many problems at 17. Are you getting enough food and protein? Are you sleeping enough? Are you eating to much junk food? Are you drinking or smoking weed? All can effect recovery and lead to more soft tissue injuries. I’m not trying to be a jerk, I’m honestly asking these questions to help you figure out what the problem is. I think you should take a break from lifting and just do mobility work. Then gradually start sprint training. Once you can sprint and not be in pain or injured, then maybe start back with the weights. But it doesn’t seem like lifting that many days a week is benefiting you at all. I hope you figure it out. Good luck.
I admire and am jealous of this man. I turned 60 this year and ran all summer, it caused me to develop plantar fasciitis. Sadly 12 weeks later and I'm still in pain, so frustrating.
I’ve heard that For people starting out - is sprinting uphill on a treadmill or actual hill is safer than on the flat. Is this something you recommend? Thanks for the valuable content
Yes and short durations with decent rest between. 8 second hills, 5 minute rest. I’ve done that a few times since hearing about it and always feel great after. When walk now I often feel like I just want to break into a run…. Like I have a strong wind blowing me forward when no wind at all. Im apprehensive cause I don’t have good joggers atm and I have some sort of hip issues and in the gym I have one leg stronger than the other in some exercises which I’m waiting till evens out by working on until commit more to sprint training. Im no expert and not a runner but so far hills sprints feel great during and in the hours and days after. I’d like to know if swimming fast has similar affects as less shock on joints although can be stressful on shoulders. All out freestyle for 40 seconds almost gives me a heart attack and gets all muscles burning. It’s over quick which is good…rather than then an hour of long boring laps.
@@TheSprintProject_will running uphill help the biomechnics, if you have poor running technique. Help the in balance the weakness. And does it help improve running on a flat surface.
@@nikitaw1982 YES sprinting in a pool is excellent! I did it for years no longer I love the outdoors year round in GA! Listen get a flotation belt around your hips $20(I did it a lot) and get in the deep end and run with arms up and you can sprint a lot no LL trauma Any other advice write to me! Get outdoors also don't do it all in a pool maybe 2x/wk when the water aerobics class isn't happening! lol
I am just starting running I got a real bad knee I run on the treadmill so I can constantly run uphill I do mine on a ten% incline and I’m going 5 mph for an embarrassing short period of time. I feel like if your injured or old running uphill is the way to go because it gets you stronger without joint hurting. I can run flat now but running uphill helped me get there without hurting my knee.
I started sprinting consistently a year ago... it took quite a while before I was able to sprint without straining a major leg muscle... I'm 62 and running like a cheetah three times a week... Best workout ever, my goal is to keep on running til I drop ....
Outstanding! Keep up the works and spread the word! This is hard information that people need to hear and put to action. Again, outstanding message and presentation here.
I am 57 and have been a runner for at least three decades. I run 4 miles 2 or 3x a week. Just recently discovered that my body can take HIT and now I alternate between sprint and slow jog for 200 m intervals for my 3rd and 4th miles. Loving it since I feel very energetic after the runs!
I'm completely with you and have come back to athletics/track after 25 years away (those years away being down to a catalogue of horrific injuries). Anyway, I would suggest that most people don't sprint and would rather do endurance exercise because a) the barrier to entry is much lower for endurance exercise (ie, put a pair of running shoes on, walk out of your door and start running), b) the endorphin high you get from endurance exercise is unmatched by strength training/sprinting and c) sprinting is a far less glamorous/Instagramable activity, and there aren't many mass attended events that people can attend to raise charity money for (which for most people is an excuse to signal their own virtue). Plus, sprinting is really, really hard, and people get put off by it very quickly.
There's a lot that I disagree with here. In my experience talking to people, most of them are put off by distance running because they perceive it as boring torture. If given a choice between distance and sprinting, they'd choose sprinting, although most people would rather not exercise at all. Anyway, I find that those who are serious about endurance training don't do it for the reasons that you listed. Most of the people in those mass attended events do them as one-offs or bucket-list items and don't really train. Sprinting is also the more glamorized activity when it is shown on TV; everyone knows who Usain Bolt, Michael Johnson, Flo-Jo, and Allyson Felix are, but could hardly name Eliud Kipchoge until recently. Showing off on social media is a relatively recent phenomenon, so that doesn't explain those who competed in distance running before the days of Strava. Those who train regularly do it because they like the competitive aspect of it if they're in cross-country or T&F, and all of them enjoy pushing themselves to be the fastest versions of themselves. Also, sprinting is part of endurance training, so it's not an either/or thing. I do agree that it is massively difficult, though.
Sprint on a rower, ski urg, in a pool, or up a hill if you fear injury. Hill sprints are definitely the way to start for most people, less chance of a hamstring pull and less overall impact as the cycling portion is slowed down significantly. But when you’re ready there’s truly nothing like sprinting barefoot on grass
I was a sprinter in HS. And just doing that in those four years has made a massive difference in my life. In my late thirties and still cut, and I rarely lift.
Any tips for for people living in places where the ground is snowy/frozen for the majority of winter months? I don't feel comfortable sprinting on icy ground.
Yes, use a curved treadmill indoors. If you don’t have that which most gyms don’t… There’s a lot other athletic movements you can do indoors like plyometrics.
Ever heard of swimming...superior workout especially for older ages when joints do not allow the gravity pounding of running. I do like sprinting versus just jogging and better time usage.
45 Male here. Started sprinting a year ago off and on. In Arizona, its too hot too sprint May-Sept, even at night but for flat grass optimal conditions, just find a public high school near where you live and use their football field after school is out or weekends. Usually empty and its an engineered flat surface that is optimal running or you can just use the track if it is cork
I lift weights every day and with high effort (but low volume to accommodate training every day since that is not optimal). is doing 2 rounds of HIIT before one of my leg days sufficient to get the benefits of sprinting/HIIT? for example i plan on doing max effort 30 seconds followed by low effort for a couple of minutes and doing that 2-3 times before my leg sessions. Is that enough? on that leg day i only do 2 sets, set 1 is max effort 3-4 rep range single leg leg press then 1 set max effort 3-4 rep range lying hamstring curl. I was doing that then doing a seated cycle HIIT of 2 minutes followed by 3 minutes low effort but gonna switch it up to sprinting on grass. so is 2 rounds of an all out sprint of 30 seconds followed by several minutes low effort enough to see benefits?
AFTER. Do HIIT after weight training, NOT before. You need to train weights for muscle tension and failure first, then you can finish with HIIT but not so much you degrade your ability to recover. You need recovery time between workouts and don't make it too hard to recover by over stressing the muscles.
I have a couple questions regarding compatible excersises to sprinting: First, how many reps of jump rope would equal a 50 yard sprint? Second, I like to use a 25 pound dumbell in each hand and go up and down the stairs at home a couple times as quick as i can w/o risking injury. Sometimes like regular stair climbing, sometimes skipping a step each time, it comes out to almost three flights of ten stairs. Is that equal to a 50 yard sprint? Thanks
Love to add a sprint workout once a week and find it a great addition to my kettlebell training at 54 years, but struggling with a ache/niggle on my left achilles.......frustrating.
@timharmoni1846 When I began sprinting 2 years ago, my left Achilles tendon started aching. I stopped sprinting for a month and did rehab exercises. The pain and swelling went away and I was good to start the sprints again. 6 months go by and my RIGHT Achilles tendon flairs up and starts aching. I took 6 weeks off, lightly rehabbing it. The pain went away. I sprint every other day . I roll into the sprint and then build to max speed. Usually 6 or 8, 60 to 100 meter sprints. It may be totally wrong, but a 10 or 15 meter "roll up" or "spool up" is easier on my 68yo tendons! I think my old, damaged legs had to get used to the intensity of the sprint! It's brutal to start a regimen like this, which is why very few older people sprint... Once you are into a sprint routine and have been steady, the sprint becomes addicting and you'll want to do it daily! You'll feel it in your bones! 👍😀
At age 62 I have been sprinting off and on for 15 years, wanted my wife to as well but she refused. I used to play a lot of competitive tennis and I had a coach say your technical skills are better than you're results indicate. It was when I started doing sprints that my results playing tennis greatly improved. I can really see a benefit for overall health and strength.
55 years old here. Last year or so I started doing 3 "sets" of 40yd sprints. About once per week as part of my workouts on certain days. It hurts sometimes and I always dread those particular days in the gym, but I have a gut feeling that its ultimately gonna be beneficial.
Nearly 59, do 10x sprint intervals 1x/wk as part of other longer distance running training, calisthenics and weights on alternate days too, plus eat well, sleep well. RHR 37, VO2 50....never felt better and never been a competitive athlete etc....just love feeling good and getting ready for another season of (hopefully) injury-free winter sports too.
I am 62 and I love sprinting, I do running, MTB, and Dumbbell training at home, and when I feel good I do over 1100 minutes of exercise over 6 days, never stop or lose it.
No exaggeration this is a major revelation for me. When I was younger I used to train for the sprint for track but I was never any good. Still I trained a lot. Then one day our team didn't have someone to do the mile so I stepped in since I did cross country the season before. Despite not doing any real distance training for the mile I hit a record in my mile time of 5:45. Now that I watched this video I think it makes sense why I did so well. My heart and muscles were trained to handle such intense running that distance running which was technically less strenuous became much easier. This is insane. I need to get back into sprinting.
My question is can someone who has suffered from chronic Achilles tendonitis for years due to overtraining stair sprints and soft sand sprints overcome this problem and begin to sprint once again? I really miss sprinting!
Many benefits to sprinting! Males will get male pains when you go to sleep. It's horrible! Sometimes they last for hours! (Lose weight to avoid injuries) This is a really good video!
DO NOT stretch first never! Light running even walking(I do it) backwards walking, trust me don't fall to get the tibial m. balancing the calf then light stretching! BUILD! Do a few to start out with 50% then build up to what you want your max speed to be and do as many as you want and warm down walking forwards/backwards light stretching,OR see my comments above on the pool
I've found that a mini trampoline/rebounder has been helpful in reducing or eliminating knee pain during standard cardio routines (using a cellercise and barefoot shoes) With correct form, would you recommend sprint training on a mini-trampoline? If so, how long would be the starting '1x week' version (since it wouldn't be by distance)?
I have OA changes in my knee and degradation of cartilage on my left knee after an ACL reconstruction surgery and improper recovery after..can i start this? I really want to sprint .
I was doing sprinting for awhile and felt great but switched to zone 2 running to focus my intensity on martial arts and weight lifting. This video convinced me to at least do a sprint on the weekends.
I was a 100/200 runner at a D1 college, now that I am 30 i have awful knee problems. Jumping, sprinting, even bodyweight lunges can be incredibly painful. Any resources for getting back into it while protecting my joints?
What would be the pros and cons of sprinting more than once a week? What would be the maximum number of sprint sessions and/or reps in a week? Thanks for the video!
@@spacepotato3677 Are you training for a race? IF long distance then do Fartlek running out on the roads .Running fast on the track(IF that is NOT where you compete) is stressful running a lot of turns! IF you are a road racer you could do the track 1x per week running 100's to 800's but it depends your event!! IF yo tell me what you are training for I'll make a suggestion BUT if you do sprints for staying really fit I wouldn't go over 200 m which most cannot anyhow it is anaerobic(NO oxygen) so you can do them but at 75%! if you want to do say 8 of them I have done 16 only once and I had a set back SPEED KILLS remember that read all of my comments! You might want to sorint in the pool 1x/wk great w/o doing a ton of them you will be drained trust me I use to! When runner's are injured they put them in the deep end of a pool with a floatation belt(swimshop store $20) and they have them run there through their injury.....Let me know and HOPE this helps!
are you folks serious? 36 is not old by any means of the imagination. I’m 58 and run, cycle, weights at least 6 days a week without injury and I do push myself.
@@dennistaylor5924 I push myself very hard, but over a 2km or 5km distance, my concern is sprinting at 35kph and if I were to snap a hamstring and how it would affect my work, which is my livelihood.
Between 5:00 - 6:00 the narrator claims "there is no other exercise that can push every single muscle in the body to complete exhaustion within seconds without a single piece of equipment like sprinting" - my question would be - does that include Burpees? I have always admired the physiques of sprinters and at 56 I started to work out again a week ago and began with sprinting (or better yet a 40 yard run as best I can at this point - I also live in West Texas so I sprint in the dirt) - seeing the changes you and Wyndell did in 60 days gives me hope I can get close to being back into the shape I was when I was a wrestler in school.
I'm totally a believer. Unfortunately, my meniscus won't allow me to do any sort of running right now. Supposedly they've discovered recently that physical rehab may be better than surgery for this. I don't know. The jury is still out, but I haven't been as aggressive with the rehab exercises as I probably should be.
I would say my reality is shocked too but I have seen some good examples (not as high level though) as Wyndell and refuses to age like many relatives usually tell. Sadly I see many younger guys accepting at 28 you´re almost done for a sanatory but for vices you´re always young. I am 38 years old, mostly a grappler but do some sprints some weeks before a competition, now I´ll try to put a session once a week hopefully because I believe is one of the best excercises ever and can help with any discipline you practice. Thanks for sharing.
yeah, im just scared of tripping, everybody always gets at least a small error some time in lifetime like in bodybuilding or lifting there will be times you suddenly need the spotter maybe from cramp or random machine break or theres the racks or machines to help you stop if you something goes wrong even by small like slipping from something sprinting though, no saving you from a small trip
Yes, I agree with this. I'm 53 and sprint. I hate long-distance and think it's totally unnecessary, especially for older guys or those with bigger frames. Sprinting saves your knees.
Want to personally work with myself and Wyndell to lose 20-40lb, and regain your athleticism without taking time away from responsibilities? If "yes" then book a call via the following link: sprintproject.typeform.com/to/j9eMddl1
At this current moment, you will either speak with me, or Wyndell. We'll get an understanding of where you're at, and then we'll run you through how we can help (if we feel we can). Whether you're brand new, or already experienced, we will provide you some insight. Go and book a call now :).
The link takes me to Typeform, but not a form to signup for a call.
@@kkouz45 We fixed it yesterday you can try again :)
This link works but the one in the description is broken
Hoping I get to challenge Wyndell some day.
The form says that "Sculpt by Science" is going to be reaching out. I just looked that up and seems like run by this guy: @DoctorMikeDiamonds. Is this the correct form?
Im a former competitive long distance runner who now trains as a sprinter and hurdler in my late 60s. I am now stronger healthier and more pain free than in my 20s. Best athletic move i ever made.
Love it
A hurdler as well?? That’s awesome. I used to watch those silly obstacle course shows were people drop in the water all the time. Most people hopeless even if we’re expert fitness people. Only person that was any good I saw was a hurdler lady in her 20s clearly best is seen. Hurdles don’t give any issues to hips? Or are they protective…I’m guessing protective.
@@nikitaw1982 I am not fast twitch enough to compete the shortest events, but I consider sprinting and jumping as key to athleticism and longevity. My other sport is rock climbing, so I focus a lot on lean strength and technical movement. Never stop exploring your limits!
@@terraflow__bryanburdo4547 I don't know your age, but early (1985 )sports science journals said that slow to fast twitch conversion was 20-25% at most, and that the vertical jump and sprinting are mostly genetic. At that time they thought a person could improve vertical jump 4-6 inches at most and not much gain in sprint speed. Modern day sports science journals and modern day coaching know that muscle fibre conversion is around 60% or greater meaning someone can totally convert over time and that the vertical jump and speed are both trainable and coachable skills. People are gaining 20+ inches on there verticals in multiple years in jumping system programs and 12+" in one year on programs. It takes time and the right systems to do it but it is certainly possible if it is your desire. The best train almost year round so they are able to improve over that time, so if you are "new" or not close to the limits you have alot of growth available in that direction. Your mindset currently is a limiter in that "i am not fast twitch enough", you take yourself right out of the game.
@@terraflow__bryanburdo4547 compete!! So what if you come last. Climbing is great
I am 45. I work 3pm to 11pm. I get home around 12. I literally just did like 3 to 5max sprinits down my block at 12:30 at night. No one is hardly up, the streets are empty.. I only need about 15min max anyways. About 3 to 5 40yrd dashes. Sometimes after work I just feel this jolt of energy and that needs to unleashed.
I sprint when I feel tired, I sprint when Im angry (some of my best runs come when Im angry) and sometimes I run just because I enjoy it very much. Nothing better then feeling fast, hearing the wind flowing over your ears, feeling healthy and well. Nothing beats this... nothing!
True indeed I just turned 60 in June and I have been sprinting since high school all because I understand that my body is a machine and at 5’6” I am a V6 with a turbo and I absolutely love it
How often do you sprint (how many days a week)? and how many seconds for a sprint?
motivating
@okisoba if you are looking to get into sprinting again and you haven't in a long time don't get discouraged by the longer recovery times after a session and make sure you really warm up and something I always do as a habit is stretch, even if I'm not running. Just try to stay loose all the time.
@@shahid8545 Thanks. I'm also 45. I occasionally sprint just to see how fast I can run but it's not part of my regular routine. I run 3 miles 3-4 times a week and stretch most days after doing random calisthenics, but I always feel like my joints and ligaments in my legs are perpetually sore. I've been doing this for the past 24 years (I just retired from the Marines). I'm wondering if focusing on sprints instead of running 9-12 miles a week might help my knees and ankles feel better.
I've sprinted since July of 2022. I'm 68 now. I do have to roll into the sprints, though. I sprint 3x a week and also have a little kettle bell routine that I do for my upper body. You are right!! Sprinting is the BEST!!
You started at 66 that’s amazing!! Lesson to others who might think it’s too late to start
@TheSprintProject_ Thanks!
What do you mean by *roll into sprints??
@UTP504 It just means starting each sprint slowly and gradually building up speed like a train, leaving the station. Blasting out in a full sprint at the start was ruining my tendons.
I like to stretch and then warm up by first jogging 40 yards, walk back; then progressively faster until I’m sprinting. Then the workout begins. 😅
I completely agree. I am 73 years old, I am a doctor and still working. I restarted my physical activities after I turned 68. I'm a sprinter and I do 100 and 200 dash. In the world master competition/2024 I achieved my PB with 13.54 (new Brazilian record category M-70).
I feel exactly as the author of this article says, very well physically, neurologically and cardiovascularly. As a doctor and Master Athlete, I recommend regular exercise and, if possible, interspersed with thermogenic training to keep the body in perfect balance.
That’s amazing💯🏃♂️
Only medical professionals should be able to call themselves Dr
youre on tren
@PuppetMasterdaath144 He's not on a train, he is a train! It's a matter of setting goals combined with consistency, a can-do attitude, clean diet and emphasis on recuperation.
100 and 200 what? feet, steps, armswings, tip toes?
I'm now 67 and a former competitive triathlete and a U.S. Recon Marine vet. who was blessed with pretty good foot speed (4.5 sec 40 yd in H.S.). Today both my knees are bone on bone so my days of distance running are over...but I have found I can do very low mileage of about 1/2 mile to some days 1 mile and include uphill sprints at the end of my short runs (typically 3 or 4 x 100 yards) and my knees seem to love it, almost no more pain since I stopped trying to do 3 miles and went to uphill sprints. give it a try for anyone with bad knees.
uphills brother, thats the key
Add in collagen supplements. People with arthritis are saying no pain after a few months.
Get some brother
SF
What happened to your knees?
I need to get back into it. I use to sprint back in high school in the 90s. This video gives me motivation
Agreed. I've been working through a knee issue but I miss sprinting and sports.
You can do it, let's go!
Excellent video and spot on. I was a sprinter, went to two Olympics for bobsleigh pushing and am now 43. What has shocked me (and i have an exercise science degree so its saying something) is that im literally just as fast and strong. I've simply never stopped. Im more aware of the risk of muscle tears but thats because i have no reason to be pushing too far. If i could give the very best options that gives all the benefits but reduces injury risk I'd say 1. Hill sprints 2. Sand sprints 3. Stair sprints. Doing a mix as well as flat is amazing.
This is one of the BEST videos I've seen on UA-cam, ever. And I've seen it all let me tell you!
Informational, motivational, important!
Have you ever heard of Nick Bare? You def have not seen it all. This video is awesome and extremely motivational, but your statement is odd lmao
Thanks for putting together the knowledge in this video! I fully attest to it. I'm 40, and since 38 I have been on a plyometrics program which includes weekly sprints. I'm in BETTER shape now than when I was a competitive athlete in my youth. It is what you call the Sprint Physique. I love it that I am able to be a good training partner to my kids who compete in sports, without being burdened with injury or shortness of breath.
That's the ultimate goal, congrats on your health and achieving the sprint physique
Love your content! Your vids inspired me to start sprinting in my 40's when I was in poor shape and I've never sprinted before. I was a very slow runner as a child which always made me think I can't sprint. I worked myself up to a 15second 100 meter using the drills in your vids! Now I'm doing 200 meters. I'm still slow but I've got a long way to go. Keep up the great videos!
I’m 67 and train once or twice a week. I try to mix short fast sessions (30 - 60m) with longer slower ones (6 x 150m this afternoon). I also coach sprinting and use my own experience to help others. I’m convinced that it’s one of the best forms of exercise you can do so thanks for the video.👍
Thank you nearly 64 years old been sprinting now for two years has been a total game changer for my physique
Yep, I completely know what you mean😅
How long do you sprint for? Isn't there a danger of getting a heart attack?
@@randomnonymous
Hello there.
I am not associated with the makers of this video, but you do a very good warmup(minimum 10 minutes) then 5-10 sprints of about 15 seconds long.
Start with jogging then work up steadily to a higher effort.
As for heart attack. That is very difficult to answer without knowing your background and current health profile.
@@kaypie3112 Thank you. I appreciate your reply.
I'm from the UK and have gotta say - you Americans are so good at all this stuff. You're so dynamic and really do lead the way in so many fields. Thanks for the continued inspiration.
Adam (Sheffield).
My whole life changed when we had to put my grandfather into a retirement home. We started visiting him often and while my grandpa himself isn't that frail given his age, the sight of so many elderly people barely capable of moving their limbs, speaking, grasping for air at as little as standing up, their grip so weak they struggle to open a bottle... That sight would (or should) be eye-opening for everyone younger zhan those people - be it 20 or 60. I know I'll never be the same since then and for better.
In a clip we haven’t released yet, Wyndell describes the guys he grew up with and the ones who are most active and sharp are the ones who’ve consistently worked out. Training and sleep really is the hack to staying young
Many people think it's inevitable and that you're supposed to be frail and weak at like 70. That's why it's not eye-opening for most people. They think that's normal. But in reality, you shouldn't be frail until you're like 90 or older if you have no crippling disease.
💯
I started in 2020 during covid lockdown and became a student. My workouts and life revolve around my sprints, and I do 80-100 m runs on Mon and Thursdays. It is the best-metabolic, strength, mitochondrial conditioning, power/force production and CNS stimulation. My lower leg/posterior are stronger than they ever were and I discovered some new muscles lol. I am 49 and as a result run low BP, lowered HbA1C and clean heart scan. Sprinting is the panacea..I preach to who will listen.
@@islanderATP This is a key phrase! "My workouts and life revolve around my sprints!" May I put that on a T-shirt?? Thank you from a brother in sprinting!!!
@@SilverJ56 please do! hahah
How many 100m do you do per session ? with how much rest between each run ? Thanks!
@LucasRsw Hi! I try to sprint 6 to 8 sprints of 60 to 100yds. Some of my sprints are up a slight grade, not bad. I sprint every other day, but sometimes I'll have incredible energy to sprint every day some weeks! I've sprinted since July of 2023, mostly barefooted on grass. I had to work through 2 bouts of Achilles tendinitis and extreme hip flexor pain. My abused body had to work through some things, and I think I still run like an old man, but I'm very strong now! Bones feel bigger, muscles are bigger, less abdominal fat, and very surely less visceral fat but haven't gotten an MRI yet, overall fitness for a 68yo guy is top 5 percent at least!Sprinting has done this for me!! I usually rest until I can catch my breath, then I roll into the sprint again, back the other way. When I sprint the slight incline, I'll walk down to my starting point after each sprint, so approximately 100yd rest. The key is making the SPRINT a consistent routine, the cornerstone of your fitness!
@@SilverJ56 thanks a lot! I'll try to implement it every other day and see after 2 months how it goes
I love this stuff. I personally have vowed to not grow weak while becoming older. This lets me know that there are people still pushing the envelope I look at my parents who are approaching 60 and think that I would rather not have to use a walker or have a limp when I get older and I really mean that. Don't grow old like shit your future self depends on you.
Hi, I am 49 today, i use to be a sprinter 100/200 m in the year 1996-2000. Very much impressed with this video. i will defiantly start weekly once schedule to give it a try.
Imagine being a high school sprinter that qualified for the state track meet but still not able to beat your #grandfather in a race. #MuchRespect to Wyndell. I'm 50 and have sprint trained regularly all my life excluding maybe a 1-2-year gap in my mid 20s. Not doubt it is the closest thing to the #fountainofyouth that exists.
Sprinting certainly ramps up hormone levels including testosterone. In one of my activities they had us do 8-12 30-50 yard sprints and it certainly ramped up my hormones and i swear when i was in the program my eyesight was much sharper and better. My hormones were flowing much more than any other excersize. It also creates intense feelings of well being...
Absolutely.. it literally is the ultimate.
This sounds amazing! What program did you take part in if you don’t mind me asking? Sprinting doesn’t seem to be very common and I feel awkward training alone so I’m hoping to join some kind of program too. ☺️
@@AndreeaIsabella-s6zI mostly run alone but I’m thinking of opening a running group. How often do you run? How many miles a week do you average?
@@Gustavo-x8f3q Honestly, I don’t run for long periods of time, I like doing short sprints a few times a week. ☺️
Wait, your eyesight got better? I got to know more.... please explain
FWIW: Im 25 and have been sprinting since highschool, but got frequently injured (hamstring, quad, shin splints, runners knee). I found that simply resting was not effective at healing these injuries. The BEST way to move beyond common injuries like that (for me) was to train a little smarter and make my body stronger. Im now injury free and train harder than ever!
Your comment is the best! I'm a chiropractor, rehab guy, I'm 72 I was a marathoner 45 years ago and then a 1/2 marathoner 5k/10k runner(57) after a fall from a ladder that nearly paralyzed me I was worse than Wyndell trust me! I was thankful I wasn't paralyzed had a orthopedic friend that did NOT do surgery nor narcotics! I was a wrestler, golfer took up distance running mid-20's starting out running with basketball shoes lol! At 57 had burst fracture of a spinal vertebrae which usually leaves one paralyzed BUT mine was at L1 and the spinal cord ends at T12 and yes there was bone in the L1 canal compromising it by 35%. I started walking in a pool at the college. I had not been in a pool in decades as a LG. I was literally crawling on the floor for a full 2 weeks I could not stand just the gravity of my body buckled my knees especially coming out of the pool where I was buoyant! LSS I fought back! My 3 girl's became incredible competitive swimmer's since I got to know swim coaches. I learned the sport as a swimmer and coach and did it for nearly 10 years! I would do a lot of sprints in the pool(once I was rehabilitated by me) my body was transformed! I was running before all of this but stopped to work with my girl's.They moved on my X, D me and a break-up with a woman 28 months ago got me back to running I was only walking at the time NO comparison between walking and running(I could only run 100 m w/o being gassed lol even though I had walked 100's of miles) and NO comparison between slow running and sprinting which I do 2-3x/wk and I am stronger/faster/muscular body(I do intermediate weights at the gym NOTHING heavy it is NOT necessary) and I look and feel better at 72 than when I was a marathoner in my late 20's! Yes I ran under 3 hours 5x that is a sub 7 min mile for 26! BUT I developed a serious case of achilles tendonitis and my Podiatrist 45 years ago told me I was over-stretching and I had a WEAK shin muscle and showed me how to strengthen the tibialis anterior m. YOU HAD BETTER DO IT for prevention! I do HIIT sprints 2x/wk run a 5k in under 28 min(I do NOT compete only with myself!) Take organic grass fed beef collagen you need it for tendons/ligaments after 35-40 I take it a couple of x's/wk 15g with juice......WARM-UP good I do 2 miles of walking light running(with light stretching) before sprinting and yes I run hills. WALK BACKWARDS EVERY DAY WARMING UP AND DOWN believe me! A lot of it to get the shin muscle stronger and balance the calf which is usually the strongest m in the body creating an IMbalance and prone to achilles tendonitis/shin splints/plantar fasciitis. I'm not a genius BUT I do know what I'm doing and talking about With weights DO 2-3x as many upper back lower back weights than the front for GOOD posture! This video is excellent but I wanted to add to their expertise this guy has done his homework! IF I can add anything let me know!
Wooooooow another comeback of the sprint project 🎉🎉🎉🎉
Thank you Matthias!!
Sprinting uphill has been the best thing I can find for minimal joint damage and big improvements. Can even do it on tarmac barefoot if it’s steep enough.
been running cross country since high school and now I'm 38 and the longer I run the more energetic I am throughout the week. one of the greatest decisions I've ever made in my life and hopefully at Wendells age I will be half as energetic.
I'm 57 and I'm going to start sprinting. I haven't done much running as an adult so I'll have to ease into it. I have told some people about my age and older and they said there's no way they will do that. That's the main problem. If I don't practise doing it, of course it's not going to be easy.
Easing into it is definitely the right way to go. I stopped any form of regular exercise once I left university and started working. Returned to play basketball 2 decades later recreationally when my kids were in school, but that gave me knee problems. Spent a year learning how to sprint, figuring out which muscles are not being used properly and concentrating on getting the mechanics right. Don't have knee issues anymore, and will occasionally chase down teenagers on a basketball court going for a fast break.
The study references 950 kJ of increased total energy expenditure, which is ~ 230calories. Still not a small effect by any means but huge difference in what you quoted
Iam 55, broke m hip first of May this year. Iam going to the gym now regulary. Iam more flexible than I was at 25 and a lot more muscles. With a running background I will ad now sprinting to it. This is so cool!
I'm already 54years but I'm in the best shape in my life
Trained pro soccer and tennis never ran track competitively currently running 9's 10's 100m without sprinting blocks, sprinting videos in my playlist, nice channel, thank you
Brother I just watched your videos. If those are 10 second 100m speeds then my 7 year old nephew is running sub 8 second 100m LOL. You're delusional.
Might need some more angles on that... if you were running 9s without blocks I think some more people would be taking notice
@awesomeGking yeah I need to improve the video uploads on my channel along with my commitment to the sport. You're right, I agree, thanks.
Man, that is not 100 meters.
@bast874 6ft4 4 plus steps per second 41 plus steps on a track marking 100m as shown in my sprint records video uploads on my channel.
Started sprinting this week, before seeing this video which I just discovered. Will keep doing it once or twice a week for sure!
Great video! I saw Wendell compete at the Armory, uptown NYC, and he did low 23 sec for indoor 200 in his late late 40's. Heck he was almost 50! He told me a few years ago that when he did 25 seconds it was "jogging". So he is still fast after all these years! Anyway, the other half of Wyndell's recovery is from the nutrition and supplements. . But let's not forget the other important part of his recovery....the nutrition and the supplements. While all these exercises are great and yeah extremely important as you get older, it is also essential that you have the other pieces. Cause if your eating donuts, fried foods, processed foods often you are not going to be able to thrive when you are over 60 or for that matter over 40. 🤔 looking forward to one of your supplement videos.
One of the good things about sprinting is my bones feel thicker and feel stronger. I sprint on grass barefooted, mostly. A word of caution, start out very slowly!!!
Sprinting definitely builds stronger bones according to science!
Barefoot sprinting is the goat.
I have been running regularly for 9yrs. At 45 the recovery soreness is challenging but you kind of have to embrace the uncomfortability and learn to live with some wear and tear but its so worth it
Love that Evan is sprinting barefoot, I try to go barefoot as much as possible in all aspects of life.
Gets harder in winter, but I still sneak in what I can.
Thanks for the wakeup call. Time to change my workout routine again.Thanks!
I used to do a lot of long distance running way back with wrestling and then military, sprints here and there. Haven't done that for years, mainly bodyweight exercise and skipping. Will slowly integrate sprints back in. Great video.
I'm 45yrs old and I love to run. I ran all through high-school and college, play football, Bball, ran track in the off-season. Stopped running in my mid 20s.. Got into weight lifting/body building. Got big and strong. 26 to 32yrs, 3 or 4 days a week. Got divorced when I was 33. Ruined my entire life, crashed and burned for about 3 to 4yrs. At 36/37 I found running again, forgot how much a missed it, how it makes me feel, forgot how I sleep when I'm running regularly.. running is the ultimate. Been running almost year round since 36yrs old, 9yrs of running long D and sprints... never felt better. Sprinting literally is the fountain of youth
Divorce sucks so much out of you. And I'm speaking only from the periodic threat/demand of it. Staying married ain't easy either, but we have kids so it goes on.
@mfawls9624 Absolute truth! The divorce was so bad I went from 210lbs to 74 in 8months. Almost lost my soul, brutal times but as they say, what doesn't kill you....
I’m 77 years young and I utilize a technique known in the industry as ‘Grab and Sprint’. I do this locally in my neighborhood 2X per week.
My warmup is walking a 1/4 mile to Tony’s House of Beer and Liquor.
Next, I enter the store, grab a Fifth of Jack Daniel’s and instead of paying, I sprint 60M to just behind the Dumpster. 30 sec rest, then sprint again 70M to my apartment door. Rest 30 sec, put bottle in fridge (resistance training), Sprint 10M to bathroom to relieve myself.
Finally my warm down is speed walking 20M to the couch where I turn on an All in the Family rerun and sip Tennessee Whiskey for the remainder of the Day. The Best Workout for those over 70!
I live in the desert it's hard dirt or concrete what do you recommend I do? I currently jog on concrete and play basketball indoors
This is great. I was always pretty fast on a football field in my early 20's especially in my acceleration but I had a hamstring injury on and off for over a decade and Jumpers knee issues that meant I could never sprint at maximum like I used to.
Now at 42, ive gained a fair amount of muscle ( and some fat too lol ) since my early 20's but I can now sprint pain free again now my hammies are finally good and doing the ATG program to help my knees.
In the last couple of years I have taken up sprint training based exercises just for some fun and to push myself. Now after a year or so of training I'm sure I am as fast if not faster than I was in my early 20's.
The only difference is that recovery is so much harder in your 40's than 20's, but its still really cool to be able to go full tilt like I used to in my 20's.
True.!
I use to be an avid runner, bike rider, and tennis player. At 63, i am able to get back in biking, running and tennis shape in basically the same amount of time that it took me in my 20s and 30s. Its called memory, barring a castropic illness or injury, this applys to everyone.
Phenomenal story and Phenomenal Athlete. Salute to my Brother. Remember, I am 60 also and my offer to race still stands
You may not be able to say but what part of the country are you in? It may be good idea to do a promo workout together and race
😂😅 USA national champs indoors this year is going to be in Florida. Will you be there? I will.
@@wyndell300 in Sh’Allah, I will likely be there and a few others in Ohio, Maryland and California leading up to that. But we still should do a promo because it would be good for the sport and motivational to Masters Athletes
Great video! Lots of information and inspiration! I am 50 years old, I start with stretching, walking and slow running for 10 minutes and at the end I do sprints for 10 to 15 seconds, 1 to 2 times a week. Do you think this is correct? Thank you very much!!
I sprinted in high-school I trained for the 400 mainly 47.67
I have never competed in any sport. But have been a fitness advocate all my life. 44yo now. Running is an integral part of my routines with sprint intervals at the end of my runs, Nothing feels better than going flat out for as long as you can, heart pounding exercise, I love it! Mixing that with basic calisthenics push and pull exercises and Kettlebell fundamental's and some heavy Dead lift occasionally. Fitness is the best medication on the planet! and it's "free"
Hello, I have a weight class at school 2 or 3 times every week. And I’m not sure how to make a plan to sprint during the week. My weight class would usually be on Monday, Wednesday, and Friday, OR Tuesday and Thursday. I heard it’s not good to run after weights on the same day, and not to sprint if you’re not 100%. Not sure when to sprint each week. And can you sprint after an upperbody workout? If not, can you at least still run without risk of injury. And what type of training should you do that day. Should you do plyimetics the same day as your sprint days? There’s a lot of questions sorry, but I just want to make a plan about everything or at least understand what to do and what not to do. I’m coming off of calf strains, hamstring/groin strains and Achilles pain, but my groin is the main thing I need to work on, the others I’ve been working on for a while now. I’m 17 btw and I don’t run indoor track so I have a few months. Thanks to anyone who responds ❤
If you have weight training on those days, consider doing your sprints on Sunday when your body is fresh
@@TheSprintProject_ thank you
You must not being training correctly or recovering from your training. You shouldn’t have that many problems at 17.
Are you getting enough food and protein?
Are you sleeping enough?
Are you eating to much junk food?
Are you drinking or smoking weed?
All can effect recovery and lead to more soft tissue injuries.
I’m not trying to be a jerk, I’m honestly asking these questions to help you figure out what the problem is.
I think you should take a break from lifting and just do mobility work. Then gradually start sprint training. Once you can sprint and not be in pain or injured, then maybe start back with the weights. But it doesn’t seem like lifting that many days a week is benefiting you at all.
I hope you figure it out.
Good luck.
@@samfolkestad1726 that part
you might as well just stop lifting and just act like you were when the coach looks
I admire and am jealous of this man. I turned 60 this year and ran all summer, it caused me to develop plantar fasciitis. Sadly 12 weeks later and I'm still in pain, so frustrating.
I’ve heard that For people starting out - is sprinting uphill on a treadmill or actual hill is safer than on the flat.
Is this something you recommend?
Thanks for the valuable content
Yes and short durations with decent rest between. 8 second hills, 5 minute rest. I’ve done that a few times since hearing about it and always feel great after. When walk now I often feel like I just want to break into a run…. Like I have a strong wind blowing me forward when no wind at all. Im apprehensive cause I don’t have good joggers atm and I have some sort of hip issues and in the gym I have one leg stronger than the other in some exercises which I’m waiting till evens out by working on until commit more to sprint training. Im no expert and not a runner but so far hills sprints feel great during and in the hours and days after. I’d like to know if swimming fast has similar affects as less shock on joints although can be stressful on shoulders. All out freestyle for 40 seconds almost gives me a heart attack and gets all muscles burning. It’s over quick which is good…rather than then an hour of long boring laps.
Yes I’m a big fan of uphill sprinting because you get the intensity without having to go as fast
@@TheSprintProject_will running uphill help the biomechnics, if you have poor running technique. Help the in balance the weakness. And does it help improve running on a flat surface.
@@nikitaw1982 YES sprinting in a pool is excellent! I did it for years no longer I love the outdoors year round in GA! Listen get a flotation belt around your hips $20(I did it a lot) and get in the deep end and run with arms up and you can sprint a lot no LL trauma Any other advice write to me! Get outdoors also don't do it all in a pool maybe 2x/wk when the water aerobics class isn't happening! lol
@nikitaw1982 that must be a great feeling.
I am a Masters +50 sprinter and endorse this message 100% ❤
I'm 62 years old and I would like to start running at the very least , and hopefully start sprinting .
Start gradually and safely
@@TheSprintProject_can you give context to the words “gradually and safely” the more specific the better.
Gradully indeed.
I am just starting running I got a real bad knee I run on the treadmill so I can constantly run uphill I do mine on a ten% incline and I’m going 5 mph for an embarrassing short period of time. I feel like if your injured or old running uphill is the way to go because it gets you stronger without joint hurting. I can run flat now but running uphill helped me get there without hurting my knee.
@@josephdillon9698 thank you Joseph 💙
I started sprinting consistently a year ago... it took quite a while before I was able to sprint without straining a major leg muscle... I'm 62 and running like a cheetah three times a week... Best workout ever, my goal is to keep on running til I drop ....
Outstanding! Keep up the works and spread the word! This is hard information that people need to hear and put to action. Again, outstanding message and presentation here.
I am 57 and have been a runner for at least three decades. I run 4 miles 2 or 3x a week. Just recently discovered that my body can take HIT and now I alternate between sprint and slow jog for 200 m intervals for my 3rd and 4th miles. Loving it since I feel very energetic after the runs!
I'm completely with you and have come back to athletics/track after 25 years away (those years away being down to a catalogue of horrific injuries). Anyway, I would suggest that most people don't sprint and would rather do endurance exercise because a) the barrier to entry is much lower for endurance exercise (ie, put a pair of running shoes on, walk out of your door and start running), b) the endorphin high you get from endurance exercise is unmatched by strength training/sprinting and c) sprinting is a far less glamorous/Instagramable activity, and there aren't many mass attended events that people can attend to raise charity money for (which for most people is an excuse to signal their own virtue). Plus, sprinting is really, really hard, and people get put off by it very quickly.
There's a lot that I disagree with here. In my experience talking to people, most of them are put off by distance running because they perceive it as boring torture. If given a choice between distance and sprinting, they'd choose sprinting, although most people would rather not exercise at all. Anyway, I find that those who are serious about endurance training don't do it for the reasons that you listed. Most of the people in those mass attended events do them as one-offs or bucket-list items and don't really train. Sprinting is also the more glamorized activity when it is shown on TV; everyone knows who Usain Bolt, Michael Johnson, Flo-Jo, and Allyson Felix are, but could hardly name Eliud Kipchoge until recently. Showing off on social media is a relatively recent phenomenon, so that doesn't explain those who competed in distance running before the days of Strava. Those who train regularly do it because they like the competitive aspect of it if they're in cross-country or T&F, and all of them enjoy pushing themselves to be the fastest versions of themselves.
Also, sprinting is part of endurance training, so it's not an either/or thing. I do agree that it is massively difficult, though.
Sprint on a rower, ski urg, in a pool, or up a hill if you fear injury. Hill sprints are definitely the way to start for most people, less chance of a hamstring pull and less overall impact as the cycling portion is slowed down significantly. But when you’re ready there’s truly nothing like sprinting barefoot on grass
I did know all this information.... but I want to try it this winter....
I was a sprinter in HS. And just doing that in those four years has made a massive difference in my life. In my late thirties and still cut, and I rarely lift.
I sprint on paved roads, i think it helps too bone density like jumping on a basketball park paved court
love sprinting. 30-60, 60-120.. gotta get back into it.. thank u so much to this video
Any tips for for people living in places where the ground is snowy/frozen for the majority of winter months? I don't feel comfortable sprinting on icy ground.
Yes, use a curved treadmill indoors. If you don’t have that which most gyms don’t… There’s a lot other athletic movements you can do indoors like plyometrics.
Ever heard of swimming...superior workout especially for older ages when joints do not allow the gravity pounding of running. I do like sprinting versus just jogging and better time usage.
Agree with this video. Only thing I’d add to refute your point at 6:00 is burpees can work every muscle in your body within seconds as well.
45 Male here. Started sprinting a year ago off and on. In Arizona, its too hot too sprint May-Sept, even at night but for flat grass optimal conditions, just find a public high school near where you live and use their football field after school is out or weekends. Usually empty and its an engineered flat surface that is optimal running or you can just use the track if it is cork
I lift weights every day and with high effort (but low volume to accommodate training every day since that is not optimal). is doing 2 rounds of HIIT before one of my leg days sufficient to get the benefits of sprinting/HIIT? for example i plan on doing max effort 30 seconds followed by low effort for a couple of minutes and doing that 2-3 times before my leg sessions. Is that enough? on that leg day i only do 2 sets, set 1 is max effort 3-4 rep range single leg leg press then 1 set max effort 3-4 rep range lying hamstring curl. I was doing that then doing a seated cycle HIIT of 2 minutes followed by 3 minutes low effort but gonna switch it up to sprinting on grass. so is 2 rounds of an all out sprint of 30 seconds followed by several minutes low effort enough to see benefits?
I don't see why not.....
AFTER.
Do HIIT after weight training, NOT before.
You need to train weights for muscle tension and failure first, then you can finish with HIIT but not so much you degrade your ability to recover. You need recovery time between workouts and don't make it too hard to recover by over stressing the muscles.
I have a couple questions regarding compatible excersises to sprinting: First, how many reps of jump rope would equal a 50 yard sprint? Second, I like to use a 25 pound dumbell in each hand and go up and down the stairs at home a couple times as quick as i can w/o risking injury. Sometimes like regular stair climbing, sometimes skipping a step each time, it comes out to almost three flights of ten stairs. Is that equal to a 50 yard sprint?
Thanks
Love to add a sprint workout once a week and find it a great addition to my kettlebell training at 54 years, but struggling with a ache/niggle on my left achilles.......frustrating.
@timharmoni1846 When I began sprinting 2 years ago, my left Achilles tendon started aching. I stopped sprinting for a month and did rehab exercises. The pain and swelling went away and I was good to start the sprints again. 6 months go by and my RIGHT Achilles tendon flairs up and starts aching. I took 6 weeks off, lightly rehabbing it. The pain went away. I sprint every other day . I roll into the sprint and then build to max speed. Usually 6 or 8, 60 to 100 meter sprints. It may be totally wrong, but a 10 or 15 meter "roll up" or "spool up" is easier on my 68yo tendons! I think my old, damaged legs had to get used to the intensity of the sprint! It's brutal to start a regimen like this, which is why very few older people sprint... Once you are into a sprint routine and have been steady, the sprint becomes addicting and you'll want to do it daily! You'll feel it in your bones! 👍😀
Don’t be too hard on yourself and listen to your body so that you stop a workout if something feels off
EZ fix read all of my comments plus use alternating hot/cold packs H/C/H 10 min each but do the above! All of it!
great video. I wish somebody had told me about sprinting earlier. I kind of learned it on my own.
At age 62 I have been sprinting off and on for 15 years, wanted my wife to as well but she refused. I used to play a lot of competitive tennis and I had a coach say your technical skills are better than you're results indicate. It was when I started doing sprints that my results playing tennis greatly improved. I can really see a benefit for overall health and strength.
I do jump squat with weight and sprint sometimes at the hill..horse tance ,jump squat and sprinting is all we need
55 years old here. Last year or so I started doing 3 "sets" of 40yd sprints. About once per week as part of my workouts on certain days. It hurts sometimes and I always dread those particular days in the gym, but I have a gut feeling that its ultimately gonna be beneficial.
Your research is spot-on!
you right about spriting is good for the body i am 62 still play soccer game also hit thr gym also i am working 65hours a week
Iam thankful for such videos. It give me motivation and desire to regain my interest in sprinting.
Nearly 59, do 10x sprint intervals 1x/wk as part of other longer distance running training, calisthenics and weights on alternate days too, plus eat well, sleep well. RHR 37, VO2 50....never felt better and never been a competitive athlete etc....just love feeling good and getting ready for another season of (hopefully) injury-free winter sports too.
I am 62 and I love sprinting, I do running, MTB, and Dumbbell training at home, and when I feel good I do over 1100 minutes of exercise over 6 days, never stop or lose it.
No exaggeration this is a major revelation for me. When I was younger I used to train for the sprint for track but I was never any good. Still I trained a lot. Then one day our team didn't have someone to do the mile so I stepped in since I did cross country the season before. Despite not doing any real distance training for the mile I hit a record in my mile time of 5:45. Now that I watched this video I think it makes sense why I did so well. My heart and muscles were trained to handle such intense running that distance running which was technically less strenuous became much easier. This is insane. I need to get back into sprinting.
Great content!! What shoes (styles, brands) are recommended for grass sprinting?
THANK YOU FOR THIS!!! You’re the man
My question is can someone who has suffered from chronic Achilles tendonitis for years due to overtraining stair sprints and soft sand sprints overcome this problem and begin to sprint once again? I really miss sprinting!
I’m in my 60’s. I sprint at least once a week. I take plenty of time to stretch and warm up before sprinting. Absolutely key to avoid injury.
I agree with your message. Sprinting is a very powerful exercise.
Many benefits to sprinting!
Males will get male pains when you go to sleep. It's horrible! Sometimes they last for hours!
(Lose weight to avoid injuries)
This is a really good video!
What’s male pains? You made that up
@@dobianuli2742
When you are in good shape you will suffer from Nocturnal spontaneous erections.
@@dobianuli2742sperm cramps
Can full body mobility exercise daily good for sprinters plz reply sir
What kind of warm ups do you do for sprinting?
Dynamic stretches, drills, light runs building up to full sprints. I have a full warmup video on my channel
DO NOT stretch first never! Light running even walking(I do it) backwards walking, trust me don't fall to get the tibial m. balancing the calf then light stretching! BUILD! Do a few to start out with 50% then build up to what you want your max speed to be and do as many as you want and warm down walking forwards/backwards light stretching,OR see my comments above on the pool
Totally agree, I always doing 30 sec run before resistance training, I feel all the benefit, especially in muscle, blood and mind🔥🙌
I've found that a mini trampoline/rebounder has been helpful in reducing or eliminating knee pain during standard cardio routines (using a cellercise and barefoot shoes)
With correct form, would you recommend sprint training on a mini-trampoline? If so, how long would be the starting '1x week' version (since it wouldn't be by distance)?
Thank you!! Please, does swimming sprints work too?
I have OA changes in my knee and degradation of cartilage on my left knee after an ACL reconstruction surgery and improper recovery after..can i start this? I really want to sprint .
Why reconstruction? Was it COMPLETELY torn I doubt it if not from a serious clip in football? Age?
You can also do standing Sprints as well, that way no excuses
I was doing sprinting for awhile and felt great but switched to zone 2 running to focus my intensity on martial arts and weight lifting. This video convinced me to at least do a sprint on the weekends.
How to sprint without risks of injury for those over age 40, especially those don't exercise much? Would sprinting on stairs be better or worse?
I was a 100/200 runner at a D1 college, now that I am 30 i have awful knee problems. Jumping, sprinting, even bodyweight lunges can be incredibly painful. Any resources for getting back into it while protecting my joints?
What would be the pros and cons of sprinting more than once a week? What would be the maximum number of sprint sessions and/or reps in a week? Thanks for the video!
How to balance sprinting and lond distance running as well as strength training
S T 2x/wk Sp 10 -100 m2x/wk after your distance run do your stride outs 80-90% effort spread them out M/TH. next week TU/FRI got it?
@dennispacelli1007 nice, how many sprints per session may i ask ?
@@spacepotato3677 Are you training for a race? IF long distance then do Fartlek running out on the roads .Running fast on the track(IF that is NOT where you compete) is stressful running a lot of turns! IF you are a road racer you could do the track 1x per week running 100's to 800's but it depends your event!! IF yo tell me what you are training for I'll make a suggestion BUT if you do sprints for staying really fit I wouldn't go over 200 m which most cannot anyhow it is anaerobic(NO oxygen) so you can do them but at 75%! if you want to do say 8 of them I have done 16 only once and I had a set back SPEED KILLS remember that read all of my comments! You might want to sorint in the pool 1x/wk great w/o doing a ton of them you will be drained trust me I use to! When runner's are injured they put them in the deep end of a pool with a floatation belt(swimshop store $20) and they have them run there through their injury.....Let me know and HOPE this helps!
How old r u??? Cause I'm 36 and I'm still active. Young boys (18) cant rock with me😂😂😂🤷🏿♂️36 not old but so many r old
How do the hamstrings go? I’m 38 and too scared to push 100%
@xkimopye Stretch them and warm up really good
are you folks serious? 36 is not old by any means of the imagination. I’m 58 and run, cycle, weights at least 6 days a week without injury and I do push myself.
@@dennistaylor5924 I push myself very hard, but over a 2km or 5km distance, my concern is sprinting at 35kph and if I were to snap a hamstring and how it would affect my work, which is my livelihood.
Yep.......been doing SITs for the past 6 years or so.
Amazing
Between 5:00 - 6:00 the narrator claims "there is no other exercise that can push every single muscle in the body to complete exhaustion within seconds without a single piece of equipment like sprinting" - my question would be - does that include Burpees? I have always admired the physiques of sprinters and at 56 I started to work out again a week ago and began with sprinting (or better yet a 40 yard run as best I can at this point - I also live in West Texas so I sprint in the dirt) - seeing the changes you and Wyndell did in 60 days gives me hope I can get close to being back into the shape I was when I was a wrestler in school.
I'm totally a believer. Unfortunately, my meniscus won't allow me to do any sort of running right now. Supposedly they've discovered recently that physical rehab may be better than surgery for this. I don't know. The jury is still out, but I haven't been as aggressive with the rehab exercises as I probably should be.
You will never know until you try it.
The jury is NOT out on rehab! Do you need a total replacement? Doubt it! A full ACL tear? Doubt it! DO THE REHAB hard and you'll get results FAST!
I would say my reality is shocked too but I have seen some good examples (not as high level though) as Wyndell and refuses to age like many relatives usually tell. Sadly I see many younger guys accepting at 28 you´re almost done for a sanatory but for vices you´re always young.
I am 38 years old, mostly a grappler but do some sprints some weeks before a competition, now I´ll try to put a session once a week hopefully because I believe is one of the best excercises ever and can help with any discipline you practice.
Thanks for sharing.
yeah, im just scared of tripping, everybody always gets at least a small error some time in lifetime
like in bodybuilding or lifting there will be times you suddenly need the spotter maybe from cramp or random machine break or theres the racks or machines to help you stop if you something goes wrong even by small like slipping from something
sprinting though, no saving you from a small trip
Yes, I agree with this. I'm 53 and sprint. I hate long-distance and think it's totally unnecessary, especially for older guys or those with bigger frames. Sprinting saves your knees.