Fun Ways to Run Sprints

Running sprints has many positive effects on the body and you may continue to reap the benefits long after your workout is finished. However, basic sprints can become stale after a while unless you combat this uninspired feeling with fun and exciting variations. Always warm up before running sprints.

  1. Find a Partner

    • Running sprints with a partner increases your motivation and accountability to your workout routine.

      Running with a partner is an excellent way to incorporate an element of fun into your sprinting workout routine. It can also increase your motivation and accountability. Try varying the distance of your sprints and race your partner. Adding a level of competitiveness and having someone to share the experience with will make running sprints seem much less dull.

    The Fartlek

    • The Fartlek is an effective way to incorporate sprints into your workout and enjoy the changing scenery around you at the same time.

      The Fartlek, meaning "speed play" in Swedish, is a fun and effective way to incorporate sprints into your standard run. Start by setting a distance for your run -- a mile or two is usually a good distance to start with. Once you have begun running at a warm-up pace for about 5 minutes, begin to pick out landmarks about 20 yards away and sprint to them. Once you reach the landmark, slow back down to your jogging pace. Continue to do this for varying intervals to landmarks at various distances. The stronger you become, the longer you can sprint in between landmarks.

    Conquer a Hill

    • Hill sprints are a great way to mix up your standard sprint workouts and increase your cardiovascular strength.

      Another way to implement a sense of fun in your workout is to do hill sprints. This exercise is intended for someone who already has experience running sprints; it is much easier to injure yourself running hill sprints than it is running on flat ground. Start by finding a hill on your normal running route or near your house. Give yourself a countdown, and try to sprint up the hill as fast as possible. Once you have reached the top or can't run any farther, walk slowly back down to the bottom and attempt to sprint back up to the top. Try five reps to start off and work your way up. After you have conquered the hill, begin timing yourself and try to break your record with each new rep.

    Group Relay

    • Running relay style sprints motivates you to run faster.

      For this workout, try to get at least four fellow runners and a lightweight household object that can be used as a baton—an empty paper towel roll is an excellent example. Go to a track or map out in advance a circular path for you all to run. Space out each person along the path, making sure there is an equal distance between each sprinter. One sprinter starts with the baton and sprints along the path or track until she comes to the next sprinter, who will take the baton and sprint with it until she reaches the next sprinter. You may continue the pass offs for as many laps as your group sees fit. Run five laps, take a 5-minute break and then sprint for another five laps.