As the season for indoor track and field draws closers and the cold starts move our practices inside to harder surfaces to run on. How do we keep ourselves healthy and stay away from shin splints and ankle injuries on the tight turns?

One way I do this is by hopping on a stationary bike and doing one of my all-time favorite workouts. So let’s get down to the brass and tacks.

The Workout

10 – 15 minutes at a good pace and half the resistance that you will be using for your workout this will be a good warm-up.

4 minutes at sprint pace

5 minutes at a moderate pace

3 minutes at sprint pace

4 minutes at a moderate pace

2 minutes at sprint pace

3 minutes at a moderate pace

1 minute at sprint pace

2 minutes at a moderate pace

Then repeat this starting at 4 minutes at sprint pace.

10 – 15 minutes at half the resistance that you used for your workout at a slow pace for cooldown.

This workout is for sprinters who want to get off there feet for a day but still train your fast twitch muscles. However, when I talk about sprinters I should clarify that this workout would not benefit someone who ran the 100 or 200-meter dash.  This develops some slow twitch muscle as well and keeps switches between the two. So most likely 400 and 800-meter runs are going to benefit the most from this.

A dream doesn’t become reality through magic; it takes sweat, determination and hard work. – Colin Powell