Adding sprint training to your running routine has a number of benefits, Miller says. The initial benefit comes simply from the variation in the workout, which prevents boredom. Plus, the American Council on Exercise promotes sprinting as one of the best ways to tone the glutes, and when practiced as intervals, sprinting can also speed up calorie burning.
Although it may sound counterintuitive, sprints also help optimize long, slow distance runs, Miller says. "Your body needs to know what it feels like to run fast in order for it to perform at that level." By adding one or two high-intensity interval sessions to your weekly routine, your body will develop the fast twitch muscle fibers required for sprinting, as opposed to only the slow twitch fibers most commonly associated with endurance. "This type of training, however, should be added gradually to prevent overuse injuries," Miller says.
Try this: 30 to 60 seconds of sprinting alternating with 60 seconds of light jogging; repeat for 10 or more minutes. Adjust the intensity of the active phase and length of the rest phase according to your fitness level.