Introduction
Sprinting, a high-intensity form of running typically performed over short distances, has long been associated with athletic performance and speed. However, many people overlook the potential benefits of sprinting for muscle growth.
Sprinting (coupled with resistance-based training) can accelerate muscle development as it places significant stress on the muscles involved, promotes higher muscle fibre recruitment as well as increases testosterone and human growth hormone production.
In this blog post, we will delve into the science behind sprinting and muscle growth. I aim to provide a comprehensive understanding of how incorporating sprinting into your workout routine can help build muscle, improve athletic performance, and contribute to a well-rounded fitness regimen.
Real-Life Examples of Sprinters with Impressive Musculature
Some elite sprinters are known for their impressive musculature, showcasing the potential impact of sprinting on muscle development. Notable examples include Harry Aikines-Aryeetey, Yohan Blake and Maurice Greene.
Harry Aikines-Aryeetey
Yohan Blake
Maurice Greene (right)
It wouldn’t be truthful if I failed to mention that incorporating a consistent resistance-based training component likely played a significant role in aiding the aforementioned sprinters in developing their physique.
Nonetheless, sprinters are often associated with being very muscular, and as we will dive into, there are reasons for this other than just because they incorporate resistance-based training into their training programs.
Understanding Sprinting
Sprinting and its Key Characteristics
Sprinting is a form of high-intensity running that involves covering short distances at maximum or near-maximum speed. The key characteristics of sprinting include explosive power, quick acceleration, and maintaining high velocity for a limited duration.
As opposed to distance running, sprinting focuses on anaerobic capacity and relies heavily on the body’s fast-twitch muscle fibres.
The main muscles involved in sprinting
Sprinting engages a variety of muscle groups throughout the body, with a primary focus on the lower body. Some of the main muscles involved in sprinting include:
- Hamstrings: The muscles at the back of the thigh, responsible for knee flexion and hip extension.
- Glutes: The buttocks muscles, essential for hip extension and stability during sprinting.
- Hip flexors: A group of muscles that work together to lift the knee and increase stride length.
- Quadriceps: The large muscles at the front of the thigh, responsible for knee extension and hip flexion.
- Core muscles: The abdominal and lower back muscles, which provide stability and balance during the sprinting motion.
While the focus is on the lower body, upper body muscles, such as the shoulders, arms, and back, also contribute to the sprinting motion by providing balance, momentum, and power.
I previously wrote an article that looked at the biggest differences between elite, sub-elite and non-sprinters when it comes to their musculature. If you would be interested in learning more about you can find that article here.
An image taken from my article on the most important muscles for sprinting. As you can see, the gluteus maximus volume is significantly different between elite, sub-elite and non-sprinters.
Join the SprintElite Community
Are you a sprinter or athlete looking to improve your performance?
If so, consider joining SprintElite, the ultimate toolbox for athletes. Inside SprintElite you will find expert athlete training programs, personalized support and coaching, athlete exercise guides, access to the latest cutting-edge sprinting tech, and much more. Plus, you can compare yourself to a database of over 20,000 athletes. Click the link below to learn more about SprintElite, the ultimate athlete community.
The Science of Muscle Growth
The process of muscle hypertrophy
Muscle hypertrophy is the process through which muscles increase in size and mass. This occurs when the body experiences mechanical stress, such as during resistance training, causing micro-tears in muscle fibres.
The body then repairs and rebuilds these damaged muscle fibres, resulting in an increase in muscle size and strength. This adaptive process is facilitated by the activation of satellite cells, which fuse with existing muscle fibres to promote growth and repair.
The difference between slow-twitch and fast-twitch muscle fibers
Muscle fibres can be broadly categorized into two types: slow-twitch (Type I) and fast-twitch (Type II) fibres.
Slow-twitch fibres are designed for endurance activities and have a high capacity for oxygen utilization, allowing them to function efficiently during aerobic exercises like long-distance running.
In contrast, fast-twitch fibres are built for explosive, high-intensity activities and have a lower capacity for oxygen utilization, making them more suited for anaerobic exercises like sprinting and weightlifting.
Low-intensity jogging and running primarily trains one’s slow twitch muscle fibres, whereas explosive activities like sprinting primarily trains one’s fast twitch muscle fibres.
The role of resistance training in muscle growth
Resistance training is a popular and effective method for promoting muscle growth. By lifting weights or using other forms of resistance, such as resistance bands or bodyweight exercises, the muscles are subjected to mechanical stress, which triggers the process of muscle hypertrophy.
Regular resistance training increases muscle strength, size, and endurance by targeting specific muscle groups and adapting the body to progressively higher levels of stress.
However, if only low-velocity, non-explosive resistance-based movements are trained (such as slow moving barbell back squats), then it’s likely that you neglecting developing your fast-twitch muscle fibres. In this case, sprinting can help (as well as plyometric exercises).
Sprinting and Muscle Growth
The effects of sprinting on muscle growth
Recent studies have shown that sprinting can contribute to muscle growth and development, particularly in the lower body.
High-intensity sprinting places significant stress on the muscles involved, creating micro-tears similar to those experienced during resistance training.
As the body repairs these damaged fibres, muscle hypertrophy occurs, leading to an increase in muscle size and strength.
How sprinting targets fast-twitch muscle fibers
Sprinting is an anaerobic activity that relies heavily on the body’s fast-twitch muscle fibres. These fibres are designed for explosive, high-intensity movements and have a greater potential for growth compared to slow-twitch fibres.
Since the body’s movements during sprinting are some of the fastest possible (for elite sprinters, the foot contacts the ground for less than 10th of a second at top speed), of course primarily fast-twitch muscle fibres are activated during sprinting.
By engaging the fast-twitch fibres through sprinting, athletes can stimulate muscle growth and improve their power output, acceleration, and overall performance.
Discuss the importance of high-intensity training for muscle growth
High-intensity training, such as sprinting, plays a crucial role in promoting muscle growth. These workouts create a significant metabolic demand on the body, leading to an increase in hormone production, including human growth hormone and testosterone, which are essential for muscle growth and repair.
Additionally, high-intensity training can lead to improved muscle fibre recruitment and activation, allowing athletes to tap into their full potential for strength and power.
Incorporating Sprinting into Your Workout Routine
Offer suggestions for sprinting workouts and drills
Here are some sprinting workouts and drills to help you get started:
- ‘Standard Sprint Training’: This is what I call the type of training that track and field sprinters partake in (see my article on the differences between running and sprinting for more context). An example of an acceleration workout in this category would be resisted-sled sprinting. Emphasis during these workouts is on high quality reps and long rest periods, and hence are not very cardio-intensive relative to the following training methods.
Interval Training: Also known as High-Intensity Interval Training (HIIT), alternate between periods of sprinting and recovery (walking or light jogging). For example, sprint for 30 seconds followed by 90 seconds of recovery, and repeat for a total of 8-10 rounds.
Hill Sprints: Find a hill with a moderate incline and sprint up the hill for 10-20 seconds, then walk or jog back down for recovery. Repeat for a total of 6-10 rounds. This form of sprinting is good for increasing one’s acceleration capabilities.
Conclusion
Sprinting, as a high-intensity anaerobic activity, has been shown to contribute to muscle growth, particularly in the lower body. By targeting the fast-twitch muscle fibres and placing significant stress on the muscles involved, sprinting can stimulate muscle hypertrophy and lead to increased muscle size and strength.
Additionally, sprinting offers benefits beyond muscle growth, including improved cardiovascular fitness and enhanced power output, acceleration, and overall athletic performance.
For those looking to build muscle and improve their athletic performance, incorporating sprinting into their workout routines can be a valuable addition.
