Someone gave this suicide sprints, also known asladder run,s workout a bad name! This sprint workout routine is far from suicidal! In fact, it’s more life-giving than traditional moderate-paced jogging cardio routines! I say this because research is continuing to support that high-intensity workout routines improve your fitness and burn fat better than jogging alone. 

Suicide sprints are called such because, well, they really work you out if done correctly. This cardiovascular workout is simple, time efficient and effective in improving your cardiovascular profile. Furthermore, absolutely anyone can perform Suicide Sprints, whether you are a seasoned athlete or a first-timer. Tired of running aimlessly, try this challenging suicide sprint/ladder runs workout.

Step 1

Decide where you are going to perform your suicide sprints. You need a space you can run that is about 100 to 120 feet long, which is about the length of a basketball court. The length does not need to be exact, but a close estimate.

Step 2

Divide your running space into four equal distances. For example, place a marker at the starting line, 25 feet, then 50 feet, 75 feet then 100 feet. You can use whatever you have available as a marker. If you are fancy, use a cone. I’ll admit, I have used a jacket, Gatorade bottle, hat and keys.

Step 3

Start at the starting line, or point zero. Run as fast as you can to the 25 foot marker, then return back to the starting line. Now run as fast as you can to the 50 foot marker, then return to the starting line. Run to the 75 foot marker, then return. Now run the full-length then return.

Step 4

Rest until you can comfortably breathe, but do not let your heart rate quite return to normal. Repeat for your desired number of repetitions. I recommend starting with three, then working your way up as you get in better shape.

This suicide sprint workout will improve both your sprint speed and your long distance endurance. In fact, not doing this workout is suicide…

Make it more challenging and time yourself, or race a partner.

Jacques Courseault, M.D.

Photo courtesy of chlorine.wwteam.com