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Think about it. What does sprinting demand from you?

Sprinting requires your absolute best.

A few definitions I found online:

• to race or move at full speed, especially for a short distance, as in running, rowing, etc.

• Sprinting is running over a short distance at the top-most speed of the body in a limited period of time.

• to run as fast as you can over a short distance.

💥AT FULL SPEED 💥 TOP-MOST SPEED 💥 AS FAST AS YOU CAN💥

All require your best, your full effort, and every action we can do with an “all gas no brakes” approach takes our mind-body-soul up a few notches, permanently.

We grow.

We improve.

We advance.

And not just our physical body.

While Steve Prefontaine was not a sprinter, he embodied the spirit of what sprinting demanded from you.

He was one of the first and one of the last to start a long distance race NOT pacing himself. Instead he’d shoot out in front, push the pace, and dare you to try and catch him.

On the extremely rare occasion that he lost, those who crossed the finish line before him either broke their own personal records or broke world records— that’s what it took to beat that man.

He lost his life way too early unfortunately but the impact he had in his short lived 24 years are still felt to this day, almost 50 years later.

What does he have to do with the specifics behind this particular Hump Day Pump Day?

Nothing🤣😂

I don’t know why but I just felt compelled to give y’all a quick glimpse into his greatness— loved the book written on him titled “PRE” - The Story of America’s Greatest Running Legend, definitely worth the read and no, you don’t need to be a runner to gain value from it.

Well, if you can pick up his mentality going into your sprints then it would serve you quite well. So there, that’s why I included him. You’re welcome.

The quote he’s most known for:

“To give anything less than your best is to sacrifice the gift”

OK! Back to the subject at hand!

Now, I would strongly encourage each and every one of you to get up and get out, twice a week, for some sprints. Hell, even once is better than nothing!

BEFORE YOU DO, make sure you warm-up REALLY WELL. A solid warm-up for sprints should last AT LEAST 10-15 minutes and there should be dynamic stretching involved along with movements that both get you sweating and out of breath. (I’ll post a YouTube video on proper sprinting warm-ups by next week’s Hump Day Pump Day)

Not warming up, when you’re older than like 10😂, can be a hard lesson you don’t want to learn. Popped hamstrings are no fun, my friends.

If you’re still on the fence, and don’t believe my “sprinting is good for the soul” then read the 20 points below that ChatGPT spit out for me on how beneficial it is for your mind and body.

“In bullet point format, please list 20 of the most beneficial science backed facts human beings can gain from sprinting” was the first prompt I asked of ChatGPT.

Then I asked, “Thank you! Now, repeating that exact same list, please follow up each benefit with the how/why sprinting causes that” (Gotta be nice and say thank you that way I’m on their good side when these AI’s take over the world🤣).

Still wasn’t happy, so lastly, I prompted: “I need more details on the specific science behind the how/why please”

⬇️⬇️Then out came this ⬇️⬇️

(This way you can understand fully how much healthier you can become, just by sprinting)

Respond directly to this email if you have any questions, comments, or concerns!

Thanks again for reading!

And please never forget:

Growth is often uncomfortable, it can be messy, and full of feelings you weren’t expecting. But, guess what homie? It’s necessary! Let’s wake up stronger together tomorrow!

Much love, mi gente!

- Mike O’Hara

PS

If you have knee/hip/back issues I would not recommend running sprints, go back to the 1st definition I pulled off the internet which included rowing. Remember, sprinting is your approach, your mentality, your willingness to give FULL EFFORT and that can be done on a bike, elliptical or rower just the same as it can on a track. Short bursts at maximum output— 10 to 30 seconds (60 secs at the very most) with ample rest in between so you can give full effort each time. And guess what, when you complete each and every sprint with everything you got, all it takes is 20-30 minutes of your day— THATS IT! You can do that twice a week, yes you can.

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