Zoom, Zoom!

Sprints, strides, and surges can make you a stronger runner.

- Hal Higdon

IF YOU NEVER run all-out, you’re missing something: working at top speed can help any runner shave a few seconds to a few minutes off race times. Plus, allout running taxes your body in different ways to other types of running, even speedwork done at 5-K pace. By pushing yourself really hard for short periods, you’ll build muscle as well as the ability to run more efficiently. That means you’ll be able to go faster throughout an entire race or workout, not just at the end. Sprints, strides, and surges all involve working at or close to your all-out speed – and they’re all a fun change of pace from most distance training.

SPRINTS