The Best Physical Therapist-Approved Sprint Workout for Men Over 40 to Build Speed Fast
When was the last time you trained like an athlete? Back in your younger years on the field or court, sprint drills probably felt like something to survive rather than enjoy. But what once felt like punishment might be what your body is missing now in middle age. Sprinting offers a long list of health benefits, from improved cardiovascular health and increased muscle mass to better power and coordination. Still, if you can't remember the last time you hit a proper sprint, jumping back in likely won't be as simple as it used to be.
"The most common time to get injured is when you're coming back from not having sprinted for a long time, regardless of your history and ability to sprint," says Zach Smith, PT, DPT, of HIDEF Physical Therapy. "If you haven't sprinted recently, it's imperative that you build up slowly with intensity."
If you’re an adult hoping to bring sprinting back into your training, it's absolutely possible. Below, Smith shares the smart way to progress into speed work without risking injury.
Speed Training for Adults
The biggest injury risk when sprinting as an adult is a hamstring or calf strain. Soft tissue injuries are the most common issue that shows up when you reintroduce power-focused work in midlife. For that reason, it's important to train smart through gradual progression and by simply understanding your own limitations.
"When ramping up, I've found that it's best to only increase one variable at a time. These variables are: length of the sprints, reps and sets, intensity, and recovery time," Smith says.
The goal is to slowly build each of those variables over time, not all at once. Keep intensity submaximal early on and resist the urge to test your top speeds until you feel full confident.
How to Warm Up for Sprints
To properly warm up for sprints, begin with a light jog of at least 400 meters to raise your body temperature and get blood flowing into the lower body. Next, try some pogo-style hops for the calves and Achilles.
Move into skipping drills, like A-skips, B-skips, and power skips, to wake up the quads and hamstrings. Finish the warmup with a series of progressive builds, starting around 40 percent effort and gradually increasing each rep until you’re near your working sprint speed.
Related: Personal Trainer Reveals the Weekly Workout Split Proven to Boost VO2 Max for Men Over 40
Sprint Workout Plan for Adults
Find a distance that’s both convenient and manageable for you. For example, if you have access to a 30-yard lot of grass, that’s more than enough to get going. The goal is to progress intensity gradually over a 12-week span.
Begin with five sprints, walking back for an active recovery between each rep. After your fifth sprint, rest for 5 minutes, then complete a second set of 5. Do this twice a week, giving yourself at least 48 hours between sessions to fully recover.
Focus on increasing workout intensity each week. Start at roughly 50 percent of your max effort and increase by about 10 percent per week for the first four weeks. After that, begin gradually pushing beyond 80 percent as you feel recovered and ready for it.
"Be smart and listen to your body," Smith adds. "If the calves or hamstrings are tight that day, don’t push it."