will start sprinting (HITT), asking for advice

[Semidevil]

I'm going to start supplementing my current weight training with sprinting twice a week.

Looking for some advice or your experience when you first started. I plan to do this every tuesday/thursday.

I have a basic idea of what sprinting is and how it is performed, but I want to ask what type of "routines" you guys had when you first started, and how did you progress as you improved. Did you just sprint 30 seconds, rest 1 minute, and repeat for about 20 to 30 minutes? Did you try to increase the sprint time every week?

Also, not sure if it makes any difference, but is there a 'right' and 'wrong' way (form) to sprint, in order to maximize fat loss, activate as much muscle fibers as possible, etc? I.e, small steps, vs long strides etc. Maybe there is nothing else to consider, but just curious.

 

[RagingBITCH]

You can either go for time or set distance. There's a relationship b/t speed vs distance, especially if you don't already have a decent cardio base already. IE, you'll be able to sprint further at a 7 minute pace than a 6 minute pace.

Starting out, I'd suggest 30 on, 30 off for 10 minutes. You can play with pace as you see fit, and extend out your rest period to a minute if need be. I'd stick to the 10 for the first two weeks, and move it out to 15 for 3-4, then 20+ if you can handle it for future weeks.

If you are worried about form - you might have a running coach look at your form (on a track) and give you some tips. Sprinting is going to involve fast turnover, a forward lean of your body, and a full range of movement with your knees. (High knees and good push-off) Good arm movement is key as well.

Of course, that's a lot to worry about - just concentrate on the 30/30 first, and as you get better, you can focus on form, etc.