By Tellis Everett, Founder of strongerGREATER, Certified Personal Trainer, National Council on Strength and Fitness(NCSF)
”Train hard, turn up, run your best and the rest will take care of itself” ~Usain Bolt
Sprinting serves as the ultimate cognitive enhancer. Sprinting is a vigorous activity that can amplify your brain functions, reshape your thought processes, learning, and approach to life’s hurdles. It transcends mere calorie burning or muscle development; sprinting is a formidable means to boost mental acuity. However, before delving into how this dynamic activity can transform your brain, let’s clarify what sprinting entails.
Running at the maximum speed your body can produce for a short distance, within a limited time frame. Though it may leave you breathless, it’s simultaneously nurturing the brain matter within your skull. Sprinting is akin to equipping your mind with a turbocharger. The cognitive gains are comparable to the disparity between a soft wind and a tornado.
What Happens in the Brain?
Diving into the specifics, when you sprint, envision a surge of blood flooding your brain. This is essentially the scenario as you embark on a sprint. Your heart rate soars, circulating oxygen-enriched blood throughout your brain.
Your brain turns into a bustling hub of chemicals, with neurotransmitters and hormones interacting like jubilant partygoers. Dopamine, the neurotransmitter associated with pleasure, circulates abundantly, while stress hormones such as cortisol are diminished.
Sprinting does more than just give your brain a temporary boost—it actually alters its structure. That’s right, it’s akin to your brain hitting the gym, lifting weights, and bulking up. This phenomenon, known as neuroplasticity, allows your brain to form new neural connections at an astonishing rate.
As you sprint, your body releases BDNF(Brain-Derived Neurotrophic Factor) in abundance, aiding in the growth, multiplication, and connection of neurons. It’s essentially a superpower serum for your brain. This protein acts like a growth formula for your brain cells.
Cognitive Benefits
Having glimpsed what’s occurring inside your brain, let’s consider the implications for your everyday mental functions.
Regular sprinting could enhance your memory to the point where you could recite a list backwards, possibly while performing an impressive juggling act. While that may be an exaggeration, the principle stands. The surge in blood flow and BDNF from sprinting markedly improves your memory formation and recall capabilities.
And it’s not limited to memory. Sprinting also significantly enhances your focus and concentration. Imagine switching from a sluggish dial-up connection to high-speed broadband in your brain. That daunting report suddenly becomes more manageable.
Sprinting adds a turbo boost to the brain’s information processing. You might notice that after several weeks of consistent sprinting, your mental agility has sharpened. It’s as though your brain has transitioned from an old desktop to the latest smartphone. You’re processing information faster, making connections more quickly, and feeling more alert than ever.
Adding sprinting to your routine could result in quicker, more effective decisions, more efficient planning, and solving problems. It’s like giving your brain a vigorous workout, enhancing mental strength as well as physical.
Sprinting And Mental Health
Sprinting can be a powerful antidote to stress and anxiety. The familiar weight of an overwhelming burden is known to many. Sprinting has the ability to help you ease the burdens you are shouldering.
During a sprint, your body releases a cocktail of chemicals that induce euphoria. Picture a celebration in your mind where stress and anxiety are conspicuously missing. Endorphins, nature’s pain relievers, course through you, bringing you that “runner’s high.” And it’s not just endorphins – serotonin, another mood-boosting neurotransmitter, joins the party.
Regular sprinting may lead to a persistent uplift in mood and even help in managing depression. It’s akin to bathing your brain in constant sunshine, no matter the external conditions.
Additionally, the increase in self-esteem and confidence cannot be ignored. Overcoming physical limits and achieving success can be incredibly affirming. Each sprinting session is a minor victory, a proof of your abilities.
Sprinting And Aging
The common apprehension about aging and memory lapses, such as misplacing glasses, could be alleviated by regular sprinting. Research indicates that high-intensity exercises like sprinting can significantly lower the risk of cognitive decline associated with aging.
Moreover, sprinting might also serve as a safeguard against neurodegenerative diseases such as Alzheimer’s and Parkinson’s, acting as a protective barrier for the brain against these cognitive health threats.
It’s known that brain shrinkage occurs naturally with age. Sprinting is our hero if we want to stave off cognitive decline associated with aging. Regular high-intensity exercise has been proven to aid in preserving brain volume and gray matter, akin to an anti-aging serum for the brain.
Lastly, concerning cognitive reserve—the brain’s capacity to devise alternative methods for task completion—sprinting contributes to building this reserve, enhancing the brain’s resilience and adaptability. It’s comparable to mental cross-training, equipping the mind for any challenges life may present.
Sprint Your Way to a Better Brain: Getting Started
Having learned about the cognitive benefits of sprinting, you might be eager to don your sneakers and dash to the nearest track. However, it’s important to discuss how to safely and effectively integrate sprinting into your exercise regimen.
So, how often should one sprint? Fortunately, you don’t need much to reap the benefits. It’s commonly advised to have 2-3 sprinting workouts per week, each lasting 15-20 minutes. Since this is a high-intensity workout, focusing on quality rather than quantity is crucial.
New to sprinting?
Begin with short sprints at a comfortable pace, and as your strength and confidence grow, gradually increase both your speed and distance. And never skip a thorough warm-up. Both your brain and muscles will be grateful.
Here’s an easy routine to begin with:
1. Start with a walk or a light jog for 5-10 minutes as a warm-up.
2. Sprint at 80% of your maximum effort for 30 seconds.
3. For recovery, walk or jog at a slow pace for 90 seconds.
4. Perform this cycle for minimum of 15mins or until you feel like you have reached limit.
5. Finish with a walk or a light jog and stretching for a cool-down.
Safety should always be a priority! If you have any health concerns, it is wise to consult your doctor before starting a new exercise routine.
Sprinting is excellent for your brain, but it doesn’t need to be the sole method for cognitive enhancement. Consider complementing your sprint workouts with other activities that boost brain function. For instance, you could incorporate cycling as a form of low-impact cardio on the days between your sprints.
We’ve learned that sprinting transcends physical activity; it’s a holistic mental rejuvenation. Sprinting serves as a remarkable elixir for the brain, improving blood flow, encouraging the development of new neural connections, and boosting memory and focus, all while protecting against cognitive decline.
Sprinting is more than just an alternative to wonder drugs; it’s free, widely accessible, and packed with health benefits. It’s a natural way to invigorate your brain, handle stress, improve your mood, and support long-term cognitive wellness.
Every step (or sprint) is a stride towards a healthier, sharper, and more robust brain.
~strongerGREATER
Tellis Everett is a Certified Personal Trainer that has been helping individuals and families reach their health and fitness goals for over fifteen years. His personal mission is to help others become stronger so that they can live a greater quality of life.