Change it Up | Interval sprints!

I've had a few conversations about running/jogging with people recently.  Some say they love it, some say they can't stand it and get very bored, and some say they get tired too fast.  One thing to keep you enjoying what you are doing and to maximize benefit for your body is to change things up a little.  Instead of going for a jog one day, why not try some interval sprints?
This is what you do...first, warm-up for about 5-8 minutes at your regular pace. Then, set an interval timer to beep every 10 seconds.  Sprint for the first 10 seconds, then do a slow jog/walk for the next 10, then sprint, then slow jog, etc.  If you repeat this 10-20 times (depending of your level of fitness), you are bound to feel that you put in a hard workout.
What interval sprints do is keep your heart guessing!  When your heart-rate stays the same - which is something that happens when you run long at the same pace - it is good for endurance.  But, your body can get used to this overtime and any benefit will begin to plateau.   With interval sprints, your heart has to speed up and slow down very quickly in a short span of time. This is amazing for your cardio and the more you do this, the more fit you will begin to feel.  So...instead of a long run at the same rate, why not go for a short interval run instead?  Make sure that for those 10 seconds when you sprint...you REALLY give it your all!

Runner's Tip:  There are tons of applications you can download on your smartphone to help you with interval sprints.  I use IntervalTimer on my iphone.  And, if you prefer to run without carrying something, use lampposts on the street.  Run from one to the next, then slow jog to the following one.  Word has it that this is what Muhammad Ali used to do!