Running is a natural human movement. We’re bipedal creatures, and we’re built to move on our feet for extended periods of time. There’s nothing better than running for developing your overall cardiovascular function.
But here’s the thing: I hate running.I don’t enjoy it, and I’m not good at it. You’ll never see my slogging away on the treadmill or going out for a jog.
One thing you will see me doing: sprints. They boost your aerobic capacity, and you don’t have to be built like a marathoner to do them. You can be a huge, muscular beast like yours truly and crank them out.
My favourite sprint workout is something I call ‘Death by 10 Metres.’ Here’s how to do it: Find 10 metres of open space—in your garage, in your basement, in an empty yoga studio at the gym, in your backyard—and mark the start and end of the distance.
Not sure how long 10 metres is? Just take 10 giant steps, and you’ll be close enough. Start a stopwatch. In the first minute, complete one 10-metre length. Then rest the remainder of that minute.
In the second minute, complete two 10-metre lengths, and then rest. In the third minute, three lengths. And so on, until you can’t finish the designated number of lengths in a minute.
You don’t need to touch the floor like a shuttle run or suicide drill at the end of every 10-metre length. Just make sure one foot crosses before you pivot back around.
FYI: This is going to be extremely easy during the first 10 minutes. Consider this your built-in warmup. Walk the 10-metre distances for the first few minutes, slowly increasing your pace as the minutes add up.
The reason you don’t want to go all-out from the start: This workout turns brutal, fast. You’ll blow up if you sprint the entire time or don’t take advantage of your rest breaks.
Around minute 8, 9, or 10, you won’t have time to sit around anymore. Your rests will be short. For most guys, things turn ugly around minute 13 or 14. Now you’re sprinting, and the challenge isn’t just physical, but also psychological.
You’ll probably want to give up around minute 16 or 17 or 18—but this is the time you need to push through. This is the point where it really counts. The difference between completing 18 10-metre lengths in a minute and 19 or 20 10-metre lengths in a minute is enormous. It separates the boys from the men.
You might be tempted to cheat toward the end, thinking: “I only missed that last distance by a second or two. I’ll keep going another round.”
Don’t. I’m strict with everything form- and measurement-related when it comes to fitness. Otherwise, how will you measure your progress? If you only make it 17.5 10-metre distances during minute 18, you’re done. Then the next time you do this challenge, make it to 18 full lengths. That’s how you’ll know you’re getting better. That’s how you know you’re changing.
Ready, set, sprint.
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