--- title: How to Add Sprinting to Your Training in the New Year description: Sprinting, a pillar of the primal fitness movement, has dozens of benefits. Here's how to get started. image: https://www.nifs.org/hs-fs/hub/208642/file-2369940851.jpg --- [![](https://www.nifs.org/hs-fs/hubfs/nifs-logo.png?width=186&height=82&name=nifs-logo.png "nifs-logo.png")](https://www.nifs.org/) # NIFS Healthy Living Blog ## How to Add Sprinting to Your Training in the New Year by [Tony Maloney](https://www.nifs.org/blog/author/tony-maloney), on Jan 22, 2015 11:45:37 AM ![465261305](https://www.nifs.org/hs-fs/hub/208642/file-2369940851.jpg?width=324&name=file-2369940851.jpg)The use of sprints in the world of fitness and sport performance is nothing exceptionally new, but can be really new to you. Actually, sprinting (fast, short bouts of running) was used to stay alive long before we used it as a mode of training. Author [Mark Sisson](http://www.marksdailyapple.com/about-2/mark-sisson/#axzz3OXXAALj9) has spent a great deal of time spreading the message of the importance of sprinting to overall health, and that it was a huge part of the daily life for our very early ancestors. He believes, and I like his theory, that primal humans (represented by a caveman [known as Grok](http://www.marksdailyapple.com/about-2/who-is-grok/#axzz3M08mTDa1)) owed their fitness to three important concepts. - They walked great distances during their hunting and gathering trips. - They lifted heavy things such as building materials and large animals. - They sprinted for their lives from time to time from wild animals, and chased down game for their paleo dinner. So Mark says, walk a bunch, lift heavy things (and set them back down, of course) and sprint once in a while and fitness will find you. I think he nailed it. There isn’t much difference between a sound fitness program and what I just described. But for now, we will focus on the sprinting part. **The Benefits of Sprinting** There are easily a hundred benefits of sprinting. This acute stressor can have many positive effects on your body. Here are just a few benefits of adding sprint work into your training. - Sprinting can be used across all fitness levels. - Sprinting doesn’t take a lot of time to do. - Sprinting burns fat. - Sprinting improves endurance. - Sprinting improves insulin sensitivity. - Sprinting is a fun and easy way to get and stay lean. When implementing sprinting into your training, there are some pretty important steps to follow. To help you get started, here are a few tips that will get you on your way to sprinting more in 2020. ** Step #1: Prepare Your Feet and Mobilize Major Joints **   **[![](https://embed-ssl.wistia.com/deliveries/70b51c6353454468494d78699724997d0b1bb4a9.jpg?image_play_button=true&image_play_button_color=7b796ae0&image_crop_resized=300x169)](https://fast.wistia.net/embed/iframe/7w84n4t9px?popover=true)[![](https://embed-ssl.wistia.com/deliveries/2193fb2def5b16bf60623e185799a955abf0decf.jpg?image_play_button=true&image_play_button_color=7b796ae0&image_crop_resized=300x169)](https://fast.wistia.net/embed/iframe/l6m3ft8v72?popover=true) ** **Step #2: Perform a Proper Warm-up ** **[![](https://embed-ssl.wistia.com/deliveries/85a54e39d3bf95308bc4d8eb4002e0e163c0f096.jpg?image_play_button=true&image_play_button_color=7b796ae0&image_crop_resized=300x169)](https://fast.wistia.net/embed/iframe/x6i393bxk3?popover=true) **   **Step #3: Ease into Sprinting** When starting your sprinter program, follow a progressive level of intensity and volume. You do not want to start out with all-out sprints for 100 meters for sets of 5 to 10. That is a surefire recipe for an injury at worst, and failure to perform the movement properly at best. A great tip I picked up from [Eric Cressey](http://www.ericcressey.com/) is to start by sprinting uphill first before moving to the track or any flat surface. This will help with proper mechanics and decrease the chances of injury because you are less likely to overextend. Your timed intervals should start at a 1:2 work-to-rest ratio and gradually ramp up to a 1:1, and even a 2:1 ratio. For example, do :20 of max work followed by :40 of rest, then repeat for the desired number of sets. I am also a huge fan of using your heart rate as both a measure of intensity and for determining your rest. You would rest until your heart rate recovered to 110–120bpm before starting your next set. The bottom line is that there will be no first-place ribbon waiting for you at the end of your sprint, so know your limits and use a progressive program when implementing sprinting. **Step #4: Mix It Up with Different Types of Sprinting** [![](https://embed-ssl.wistia.com/deliveries/a7765d062d110f5ee2c78d44b0f23cde7ce3c184.jpg?image_play_button=true&image_play_button_color=7b796ae0&image_crop_resized=300x169)](https://fast.wistia.net/embed/iframe/bsjs720s4a?popover=true) One of the best things about sprinting is that there are several ways to sprint, and they don’t always have to be fast. *Fast* is a relative term, and is specific to you and what you are trying to accomplish. Your sprints don’t have to be rep after rep of 100m dashes, unless that works for you and you are well prepared to take on such intensity. If you intersperse a couple periods of higher effort levels with periods of lower effort levels, you will be in good shape (pun intended). Here are some other sprinting options: - Treadmill Sprints (video) - Airdyne Bike Sprints - Rowing Sprints - Cross-Trainer Sprints - [Ski Erg Sprints](http://www.concept2.com/skierg/training/technique-video) Sprinting can be a fun and very effective training tool in both fat burning and performance. I can’t stress enough the importance of a proper warm-up and easing into higher-intensity sprints. Stay healthy so you can stay moving! (And if you get injured, see [this blog](https://www.nifs.org/blog-0/bid/375829/The-Injury-Hurdle-Progressing-Through-Injuries) for tips on working through it.) [![Like what you've just read? Click here to subscribe to our blog!](https://no-cache.hubspot.com/cta/default/208642/72beb3fd-1b6a-441d-9a92-03aa472136f7.png)](https://cta-redirect.hubspot.com/cta/redirect/208642/72beb3fd-1b6a-441d-9a92-03aa472136f7) *This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, *[*click here*](http://nifs-px.rtrk.com/fitness-center-0/nifs-bloggers). Topics: [fitness](https://www.nifs.org/blog/topic/fitness) [running](https://www.nifs.org/blog/topic/running) [sprinting](https://www.nifs.org/blog/topic/sprinting) [paleo](https://www.nifs.org/blog/topic/paleo) - [Tweet](https://twitter.com/share) ### About Our Blog NIFS blogs are written by our nationally certified and degreed staff on fitness subjects ranging from workouts to nutrition to how to live a healthy lifestyle. We hope you enjoy our tips and insight! ### Subscribe to Email Updates ### Recent Posts ### Posts by Topic - [NIFS (218)](https://www.nifs.org/blog/topic/nifs) - [nutrition (173)](https://www.nifs.org/blog/topic/nutrition) - [fitness center (117)](https://www.nifs.org/blog/topic/fitness-center) - [workouts (111)](https://www.nifs.org/blog/topic/workouts) - [healthy eating (106)](https://www.nifs.org/blog/topic/healthy-eating) - [weight loss (95)](https://www.nifs.org/blog/topic/weight-loss) - [fitness (89)](https://www.nifs.org/blog/topic/fitness) - [motivation (88)](https://www.nifs.org/blog/topic/motivation) - [exercise (83)](https://www.nifs.org/blog/topic/exercise) - [group fitness (83)](https://www.nifs.org/blog/topic/group-fitness) - [running (76)](https://www.nifs.org/blog/topic/running) - [group training (70)](https://www.nifs.org/blog/topic/group-training) - [NIFS programs (69)](https://www.nifs.org/blog/topic/nifs-programs) - [injury prevention (69)](https://www.nifs.org/blog/topic/injury-prevention) - [strength (66)](https://www.nifs.org/blog/topic/strength) - [muscles (63)](https://www.nifs.org/blog/topic/muscles) - [Thomas' Corner (62)](https://www.nifs.org/blog/topic/thomas39-corner) - [healthy habits (61)](https://www.nifs.org/blog/topic/healthy-habits) - [cardio (59)](https://www.nifs.org/blog/topic/cardio) - [accountability (58)](https://www.nifs.org/blog/topic/accountability) - [calories (58)](https://www.nifs.org/blog/topic/calories) - [exercises (58)](https://www.nifs.org/blog/topic/exercises) - [goal setting (50)](https://www.nifs.org/blog/topic/goal-setting) - [holidays (48)](https://www.nifs.org/blog/topic/holidays) - [weightlifting (46)](https://www.nifs.org/blog/topic/weightlifting) - [equipment (39)](https://www.nifs.org/blog/topic/equipment) - [hydration (36)](https://www.nifs.org/blog/topic/hydration) - [staying active (36)](https://www.nifs.org/blog/topic/staying-active) - [summer (36)](https://www.nifs.org/blog/topic/summer) - [attitude (35)](https://www.nifs.org/blog/topic/attitude) - [core (35)](https://www.nifs.org/blog/topic/core) - [goals (33)](https://www.nifs.org/blog/topic/goals) - [snacks (33)](https://www.nifs.org/blog/topic/snacks) - [challenge (32)](https://www.nifs.org/blog/topic/challenge) - [training (32)](https://www.nifs.org/blog/topic/training) - [endurance (31)](https://www.nifs.org/blog/topic/endurance) - [mini marathon (31)](https://www.nifs.org/blog/topic/mini-marathon) - [nifs staff (30)](https://www.nifs.org/blog/topic/nifs-staff) - [personal training (30)](https://www.nifs.org/blog/topic/personal-training) - [recovery (30)](https://www.nifs.org/blog/topic/recovery) - [sleep (30)](https://www.nifs.org/blog/topic/sleep) - [strength training (30)](https://www.nifs.org/blog/topic/strength-training) - [weight management (30)](https://www.nifs.org/blog/topic/weight-management) - [protein (28)](https://www.nifs.org/blog/topic/protein) - [balance (27)](https://www.nifs.org/blog/topic/balance) - [powerlifting (27)](https://www.nifs.org/blog/topic/powerlifting) - [fruits and vegetables (25)](https://www.nifs.org/blog/topic/fruits-and-vegetables) - [functional movement (25)](https://www.nifs.org/blog/topic/functional-movement) - [marathon training (25)](https://www.nifs.org/blog/topic/marathon-training) - [core strength (24)](https://www.nifs.org/blog/topic/core-strength) - [half marathon (24)](https://www.nifs.org/blog/topic/half-marathon) - [Les Mills (23)](https://www.nifs.org/blog/topic/les-mills) - [disease prevention (23)](https://www.nifs.org/blog/topic/disease-prevention) - [walking (23)](https://www.nifs.org/blog/topic/walking) - [workout (23)](https://www.nifs.org/blog/topic/workout) - [yoga (23)](https://www.nifs.org/blog/topic/yoga) - [fiber (22)](https://www.nifs.org/blog/topic/fiber) - [functional training (22)](https://www.nifs.org/blog/topic/functional-training) - [mindset (22)](https://www.nifs.org/blog/topic/mindset) - [resistance (22)](https://www.nifs.org/blog/topic/resistance) - [swimming (22)](https://www.nifs.org/blog/topic/swimming) - [videos (22)](https://www.nifs.org/blog/topic/videos) - [dietitian (21)](https://www.nifs.org/blog/topic/dietitian) - [mobility (21)](https://www.nifs.org/blog/topic/mobility) - [movement (21)](https://www.nifs.org/blog/topic/movement) - [muscle building (21)](https://www.nifs.org/blog/topic/muscle-building) - [stress (21)](https://www.nifs.org/blog/topic/stress) - [assessments (20)](https://www.nifs.org/blog/topic/assessments) - [weight lifting (20)](https://www.nifs.org/blog/topic/weight-lifting) - [wellness (20)](https://www.nifs.org/blog/topic/wellness) - [exercise at home (19)](https://www.nifs.org/blog/topic/exercise-at-home) - [resolutions (19)](https://www.nifs.org/blog/topic/resolutions) - [metabolism (18)](https://www.nifs.org/blog/topic/metabolism) - [stretching (18)](https://www.nifs.org/blog/topic/stretching) - [Group Fitness Class of the Month (17)](https://www.nifs.org/blog/topic/group-fitness-class-of-the-month) - [high intensity (17)](https://www.nifs.org/blog/topic/high-intensity) - [mindfulness (17)](https://www.nifs.org/blog/topic/mindfulness) - [recipes (17)](https://www.nifs.org/blog/topic/recipes) - [Slim It to Win It (16)](https://www.nifs.org/blog/topic/slim-it-to-win-it) - [breakfast (16)](https://www.nifs.org/blog/topic/breakfast) - [carbs (16)](https://www.nifs.org/blog/topic/carbs) - [flexibility (16)](https://www.nifs.org/blog/topic/flexibility) - [lunch (16)](https://www.nifs.org/blog/topic/lunch) - [new year's (16)](https://www.nifs.org/blog/topic/new-years) - [pain (16)](https://www.nifs.org/blog/topic/pain) - [sports (16)](https://www.nifs.org/blog/topic/sports) - [triathlon (16)](https://www.nifs.org/blog/topic/triathlon) - [winter fitness (16)](https://www.nifs.org/blog/topic/winter-fitness) - [HIT (15)](https://www.nifs.org/blog/topic/hit) - [Mini-Marathon Training Program (15)](https://www.nifs.org/blog/topic/mini-marathon-training-program) - [cycling (15)](https://www.nifs.org/blog/topic/cycling) - [kettlebell (15)](https://www.nifs.org/blog/topic/kettlebell) - [stability (15)](https://www.nifs.org/blog/topic/stability) - [winter (15)](https://www.nifs.org/blog/topic/winter) - [athletes (14)](https://www.nifs.org/blog/topic/athletes) - [squat (14)](https://www.nifs.org/blog/topic/squat) - [technology (14)](https://www.nifs.org/blog/topic/technology) - [competition (13)](https://www.nifs.org/blog/topic/competition) - [fitness goals (13)](https://www.nifs.org/blog/topic/fitness-goals) - [outdoor exercise (13)](https://www.nifs.org/blog/topic/outdoor-exercise) - [whole foods (13)](https://www.nifs.org/blog/topic/whole-foods) - [BODPOD (12)](https://www.nifs.org/blog/topic/bodpod) - [Indianapolis (12)](https://www.nifs.org/blog/topic/indianapolis) - [biking (12)](https://www.nifs.org/blog/topic/biking) - [heart disease (12)](https://www.nifs.org/blog/topic/heart-disease) - [kids (12)](https://www.nifs.org/blog/topic/kids) - [outdoors (12)](https://www.nifs.org/blog/topic/outdoors) - [sugar (12)](https://www.nifs.org/blog/topic/sugar) - [covid-19 (11)](https://www.nifs.org/blog/topic/covid-19) - [emotional (11)](https://www.nifs.org/blog/topic/emotional) - [fitness trends (11)](https://www.nifs.org/blog/topic/fitness-trends) - [heart health (11)](https://www.nifs.org/blog/topic/heart-health) - [new year (11)](https://www.nifs.org/blog/topic/new-year) - [pandemic (11)](https://www.nifs.org/blog/topic/pandemic) - [quarantine (11)](https://www.nifs.org/blog/topic/quarantine) - [supplements (11)](https://www.nifs.org/blog/topic/supplements) - [traveling (11)](https://www.nifs.org/blog/topic/traveling) - [5k (10)](https://www.nifs.org/blog/topic/5k) - [TRX (10)](https://www.nifs.org/blog/topic/trx) - [Thanksgiving (10)](https://www.nifs.org/blog/topic/thanksgiving) - [aerobic (10)](https://www.nifs.org/blog/topic/aerobic) - [athletic performance (10)](https://www.nifs.org/blog/topic/athletic-performance) - [diabetes (10)](https://www.nifs.org/blog/topic/diabetes) - [functional movement screen (10)](https://www.nifs.org/blog/topic/functional-movement-screen) - [health (10)](https://www.nifs.org/blog/topic/health) - [immunity (10)](https://www.nifs.org/blog/topic/immunity) - [meal planning (10)](https://www.nifs.org/blog/topic/meal-planning) - [music (10)](https://www.nifs.org/blog/topic/music) - [overtraining (10)](https://www.nifs.org/blog/topic/overtraining) - [personal trainer (10)](https://www.nifs.org/blog/topic/personal-trainer) - [power (10)](https://www.nifs.org/blog/topic/power) - [productivity (10)](https://www.nifs.org/blog/topic/productivity) - [programs (10)](https://www.nifs.org/blog/topic/programs) - [relaxation (10)](https://www.nifs.org/blog/topic/relaxation) - [school (10)](https://www.nifs.org/blog/topic/school) - [stress relief (10)](https://www.nifs.org/blog/topic/stress-relief) - [upper body (10)](https://www.nifs.org/blog/topic/upper-body) - [water (10)](https://www.nifs.org/blog/topic/water) - [HIIT (9)](https://www.nifs.org/blog/topic/hiit) - [assessment (9)](https://www.nifs.org/blog/topic/assessment) - [cardiovascular (9)](https://www.nifs.org/blog/topic/cardiovascular) - [circuit workout (9)](https://www.nifs.org/blog/topic/circuit-workout) - [digestion (9)](https://www.nifs.org/blog/topic/digestion) - [energy (9)](https://www.nifs.org/blog/topic/energy) - [fall (9)](https://www.nifs.org/blog/topic/fall) - [heart rate (9)](https://www.nifs.org/blog/topic/heart-rate) - [injuries (9)](https://www.nifs.org/blog/topic/injuries) - [mental health (9)](https://www.nifs.org/blog/topic/mental-health) - [range of motion (9)](https://www.nifs.org/blog/topic/range-of-motion) - [safety (9)](https://www.nifs.org/blog/topic/safety) - [senior fitness (9)](https://www.nifs.org/blog/topic/senior-fitness) - [student athletes (9)](https://www.nifs.org/blog/topic/student-athletes) - [warmups (9)](https://www.nifs.org/blog/topic/warmups) - [apps (8)](https://www.nifs.org/blog/topic/apps) - [bodyweight (8)](https://www.nifs.org/blog/topic/bodyweight) - [college (8)](https://www.nifs.org/blog/topic/college) - [dietary supplements (8)](https://www.nifs.org/blog/topic/dietary-supplements) - [diets (8)](https://www.nifs.org/blog/topic/diets) - [fitness and wellness (8)](https://www.nifs.org/blog/topic/fitness-and-wellness) - [glutes (8)](https://www.nifs.org/blog/topic/glutes) - [golf (8)](https://www.nifs.org/blog/topic/golf) - [healthy lifestyle (8)](https://www.nifs.org/blog/topic/healthy-lifestyle) - [joints (8)](https://www.nifs.org/blog/topic/joints) - [muscle mass (8)](https://www.nifs.org/blog/topic/muscle-mass) - [plyometric (8)](https://www.nifs.org/blog/topic/plyometric) - [posture (8)](https://www.nifs.org/blog/topic/posture) - [race (8)](https://www.nifs.org/blog/topic/race) - [self-care (8)](https://www.nifs.org/blog/topic/self-care) - [speed (8)](https://www.nifs.org/blog/topic/speed) - [total-body workouts (8)](https://www.nifs.org/blog/topic/total-body-workouts) - [triathlon training program (8)](https://www.nifs.org/blog/topic/triathlon-training-program) - [women (8)](https://www.nifs.org/blog/topic/women) - [workout programs (8)](https://www.nifs.org/blog/topic/workout-programs) - [christmas (7)](https://www.nifs.org/blog/topic/christmas) - [fat (7)](https://www.nifs.org/blog/topic/fat) - [fitness assessment (7)](https://www.nifs.org/blog/topic/fitness-assessment) - [focus (7)](https://www.nifs.org/blog/topic/focus) - [healthy living (7)](https://www.nifs.org/blog/topic/healthy-living) - [illness prevention (7)](https://www.nifs.org/blog/topic/illness-prevention) - [lower body (7)](https://www.nifs.org/blog/topic/lower-body) - [making changes (7)](https://www.nifs.org/blog/topic/making-changes) - [obesity (7)](https://www.nifs.org/blog/topic/obesity) - [rest (7)](https://www.nifs.org/blog/topic/rest) - [shoulders (7)](https://www.nifs.org/blog/topic/shoulders) - [sodium (7)](https://www.nifs.org/blog/topic/sodium) - [viruses (7)](https://www.nifs.org/blog/topic/viruses) - [vitamins (7)](https://www.nifs.org/blog/topic/vitamins) - [workout plan (7)](https://www.nifs.org/blog/topic/workout-plan) - [boot camp (6)](https://www.nifs.org/blog/topic/boot-camp) - [building muscle (6)](https://www.nifs.org/blog/topic/building-muscle) - [core exercises (6)](https://www.nifs.org/blog/topic/core-exercises) - [depression (6)](https://www.nifs.org/blog/topic/depression) - [dynamic stretching (6)](https://www.nifs.org/blog/topic/dynamic-stretching) - [education (6)](https://www.nifs.org/blog/topic/education) - [employee health (6)](https://www.nifs.org/blog/topic/employee-health) - [fats (6)](https://www.nifs.org/blog/topic/fats) - [fitness community (6)](https://www.nifs.org/blog/topic/fitness-community) - [health and fitness (6)](https://www.nifs.org/blog/topic/health-and-fitness) - [hips (6)](https://www.nifs.org/blog/topic/hips) - [leg day (6)](https://www.nifs.org/blog/topic/leg-day) - [meals (6)](https://www.nifs.org/blog/topic/meals) - [mental (6)](https://www.nifs.org/blog/topic/mental) - [plateaus (6)](https://www.nifs.org/blog/topic/plateaus) - [portion control (6)](https://www.nifs.org/blog/topic/portion-control) - [seasonal eating (6)](https://www.nifs.org/blog/topic/seasonal-eating) - [small group training (6)](https://www.nifs.org/blog/topic/small-group-training) - [smart goals (6)](https://www.nifs.org/blog/topic/smart-goals) - [sports nutrition (6)](https://www.nifs.org/blog/topic/sports-nutrition) - [strength workout (6)](https://www.nifs.org/blog/topic/strength-workout) - [time management (6)](https://www.nifs.org/blog/topic/time-management) - [CrossFit (5)](https://www.nifs.org/blog/topic/crossfit) - [Crucial Conversations (5)](https://www.nifs.org/blog/topic/crucial-conversations) - [My Nutrition Coach (5)](https://www.nifs.org/blog/topic/my-nutrition-coach) - [Parkinson's Awareness (5)](https://www.nifs.org/blog/topic/parkinsons-awareness) - [Pilates (5)](https://www.nifs.org/blog/topic/pilates) - [alcohol (5)](https://www.nifs.org/blog/topic/alcohol) - [body weight (5)](https://www.nifs.org/blog/topic/body-weight) - [circuit training (5)](https://www.nifs.org/blog/topic/circuit-training) - [consistency (5)](https://www.nifs.org/blog/topic/consistency) - [core stability (5)](https://www.nifs.org/blog/topic/core-stability) - [eating habits (5)](https://www.nifs.org/blog/topic/eating-habits) - [exercise at work (5)](https://www.nifs.org/blog/topic/exercise-at-work) - [family (5)](https://www.nifs.org/blog/topic/family) - [fitness equipment (5)](https://www.nifs.org/blog/topic/fitness-equipment) - [food safety (5)](https://www.nifs.org/blog/topic/food-safety) - [grip strength (5)](https://www.nifs.org/blog/topic/grip-strength) - [hypertension (5)](https://www.nifs.org/blog/topic/hypertension) - [lockdown (5)](https://www.nifs.org/blog/topic/lockdown) - [low-impact (5)](https://www.nifs.org/blog/topic/low-impact) - [member (5)](https://www.nifs.org/blog/topic/member) - [movement patterns (5)](https://www.nifs.org/blog/topic/movement-patterns) - [new year new you (5)](https://www.nifs.org/blog/topic/new-year-new-you) - [physical fitness (5)](https://www.nifs.org/blog/topic/physical-fitness) - [plant-based (5)](https://www.nifs.org/blog/topic/plant-based) - [registered dietitian (5)](https://www.nifs.org/blog/topic/registered-dietitian) - [sitting (5)](https://www.nifs.org/blog/topic/sitting) - [strength and conditioning (5)](https://www.nifs.org/blog/topic/strength-and-conditioning) - [students (5)](https://www.nifs.org/blog/topic/students) - [team training (5)](https://www.nifs.org/blog/topic/team-training) - [variety (5)](https://www.nifs.org/blog/topic/variety) - [vitamin D (5)](https://www.nifs.org/blog/topic/vitamin-d) - [vo2 max (5)](https://www.nifs.org/blog/topic/vo2-max) - [weight training (5)](https://www.nifs.org/blog/topic/weight-training) - [well-being (5)](https://www.nifs.org/blog/topic/well-being) - [workplace wellness (5)](https://www.nifs.org/blog/topic/workplace-wellness) - [ADLs (4)](https://www.nifs.org/blog/topic/adls) - [BODYPUMP (4)](https://www.nifs.org/blog/topic/bodypump) - [Productivity Hacks (4)](https://www.nifs.org/blog/topic/productivity-hacks) - [Summer Showdown (4)](https://www.nifs.org/blog/topic/summer-showdown) - [agility (4)](https://www.nifs.org/blog/topic/agility) - [barre (4)](https://www.nifs.org/blog/topic/barre) - [blood sugar (4)](https://www.nifs.org/blog/topic/blood-sugar) - [body composition (4)](https://www.nifs.org/blog/topic/body-composition) - [carbohydrates (4)](https://www.nifs.org/blog/topic/carbohydrates) - [clean eating (4)](https://www.nifs.org/blog/topic/clean-eating) - [coaching (4)](https://www.nifs.org/blog/topic/coaching) - [deadlift (4)](https://www.nifs.org/blog/topic/deadlift) - [drills (4)](https://www.nifs.org/blog/topic/drills) - [exercise bands (4)](https://www.nifs.org/blog/topic/exercise-bands) - [fad diets (4)](https://www.nifs.org/blog/topic/fad-diets) - [fat loss (4)](https://www.nifs.org/blog/topic/fat-loss) - [fit3d (4)](https://www.nifs.org/blog/topic/fit3d) - [gut health (4)](https://www.nifs.org/blog/topic/gut-health) - [halloween (4)](https://www.nifs.org/blog/topic/halloween) - [happiness (4)](https://www.nifs.org/blog/topic/happiness) - [heat (4)](https://www.nifs.org/blog/topic/heat) - [hip mobility (4)](https://www.nifs.org/blog/topic/hip-mobility) - [hypertrophy (4)](https://www.nifs.org/blog/topic/hypertrophy) - [illness (4)](https://www.nifs.org/blog/topic/illness) - [inspiration (4)](https://www.nifs.org/blog/topic/inspiration) - [lifestyle (4)](https://www.nifs.org/blog/topic/lifestyle) - [lifetime sports (4)](https://www.nifs.org/blog/topic/lifetime-sports) - [lower back pain (4)](https://www.nifs.org/blog/topic/lower-back-pain) - [mind-body (4)](https://www.nifs.org/blog/topic/mind-body) - [morning workouts (4)](https://www.nifs.org/blog/topic/morning-workouts) - [off-season (4)](https://www.nifs.org/blog/topic/off-season) - [organic foods (4)](https://www.nifs.org/blog/topic/organic-foods) - [positive attitude (4)](https://www.nifs.org/blog/topic/positive-attitude) - [post-season (4)](https://www.nifs.org/blog/topic/post-season) - [pull (4)](https://www.nifs.org/blog/topic/pull) - [push (4)](https://www.nifs.org/blog/topic/push) - [rowing (4)](https://www.nifs.org/blog/topic/rowing) - [spring (4)](https://www.nifs.org/blog/topic/spring) - [stretch (4)](https://www.nifs.org/blog/topic/stretch) - [vegetables (4)](https://www.nifs.org/blog/topic/vegetables) - [warming up (4)](https://www.nifs.org/blog/topic/warming-up) - [warmup (4)](https://www.nifs.org/blog/topic/warmup) - [BODYATTACK (3)](https://www.nifs.org/blog/topic/bodyattack) - [BODYCOMBAT (3)](https://www.nifs.org/blog/topic/bodycombat) - [BOSU (3)](https://www.nifs.org/blog/topic/bosu) - [BodyJam (3)](https://www.nifs.org/blog/topic/bodyjam) - [CXWORX (3)](https://www.nifs.org/blog/topic/cxworx) - [DEKA (3)](https://www.nifs.org/blog/topic/deka) - [NIFS Powerlifting Competition (3)](https://www.nifs.org/blog/topic/nifs-powerlifting-competition) - [adaptations (3)](https://www.nifs.org/blog/topic/adaptations) - [anniverary (3)](https://www.nifs.org/blog/topic/anniverary) - [anniversary (3)](https://www.nifs.org/blog/topic/anniversary) - [antioxidants (3)](https://www.nifs.org/blog/topic/antioxidants) - [basketball (3)](https://www.nifs.org/blog/topic/basketball) - [brain fitness (3)](https://www.nifs.org/blog/topic/brain-fitness) - [brain health (3)](https://www.nifs.org/blog/topic/brain-health) - [breathwork (3)](https://www.nifs.org/blog/topic/breathwork) - [caffeine (3)](https://www.nifs.org/blog/topic/caffeine) - [cancer (3)](https://www.nifs.org/blog/topic/cancer) - [chronic disease (3)](https://www.nifs.org/blog/topic/chronic-disease) - [coffee (3)](https://www.nifs.org/blog/topic/coffee) - [cold weather (3)](https://www.nifs.org/blog/topic/cold-weather) - [cooking (3)](https://www.nifs.org/blog/topic/cooking) - [coronavirus (3)](https://www.nifs.org/blog/topic/coronavirus) - [detox (3)](https://www.nifs.org/blog/topic/detox) - [dining out (3)](https://www.nifs.org/blog/topic/dining-out) - [dinner (3)](https://www.nifs.org/blog/topic/dinner) - [drugs (3)](https://www.nifs.org/blog/topic/drugs) - [dumbbell (3)](https://www.nifs.org/blog/topic/dumbbell) - [exercise as medicine (3)](https://www.nifs.org/blog/topic/exercise-as-medicine) - [exercise plan (3)](https://www.nifs.org/blog/topic/exercise-plan) - [fitness for kids (3)](https://www.nifs.org/blog/topic/fitness-for-kids) - [flu (3)](https://www.nifs.org/blog/topic/flu) - [food waste (3)](https://www.nifs.org/blog/topic/food-waste) - [friendship (3)](https://www.nifs.org/blog/topic/friendship) - [frozen food (3)](https://www.nifs.org/blog/topic/frozen-food) - [full-body (3)](https://www.nifs.org/blog/topic/full-body) - [fun (3)](https://www.nifs.org/blog/topic/fun) - [golf swing (3)](https://www.nifs.org/blog/topic/golf-swing) - [grilling (3)](https://www.nifs.org/blog/topic/grilling) - [grip (3)](https://www.nifs.org/blog/topic/grip) - [grocery shopping (3)](https://www.nifs.org/blog/topic/grocery-shopping) - [group fitness culture (3)](https://www.nifs.org/blog/topic/group-fitness-culture) - [gym (3)](https://www.nifs.org/blog/topic/gym) - [health journey (3)](https://www.nifs.org/blog/topic/health-journey) - [hormones (3)](https://www.nifs.org/blog/topic/hormones) - [indoor cycling (3)](https://www.nifs.org/blog/topic/indoor-cycling) - [joint health (3)](https://www.nifs.org/blog/topic/joint-health) - [lifetime activities (3)](https://www.nifs.org/blog/topic/lifetime-activities) - [longevity (3)](https://www.nifs.org/blog/topic/longevity) - [marathon (3)](https://www.nifs.org/blog/topic/marathon) - [meditation (3)](https://www.nifs.org/blog/topic/meditation) - [oxygen (3)](https://www.nifs.org/blog/topic/oxygen) - [paleo (3)](https://www.nifs.org/blog/topic/paleo) - [performance (3)](https://www.nifs.org/blog/topic/performance) - [plank (3)](https://www.nifs.org/blog/topic/plank) - [pregnancy (3)](https://www.nifs.org/blog/topic/pregnancy) - [proprioception (3)](https://www.nifs.org/blog/topic/proprioception) - [pump it for parkinsons (3)](https://www.nifs.org/blog/topic/pump-it-for-parkinsons) - [push-ups (3)](https://www.nifs.org/blog/topic/push-ups) - [results (3)](https://www.nifs.org/blog/topic/results) - [salad (3)](https://www.nifs.org/blog/topic/salad) - [sauna (3)](https://www.nifs.org/blog/topic/sauna) - [scheduling (3)](https://www.nifs.org/blog/topic/scheduling) - [skiing (3)](https://www.nifs.org/blog/topic/skiing) - [sleep deprivation (3)](https://www.nifs.org/blog/topic/sleep-deprivation) - [social aspects (3)](https://www.nifs.org/blog/topic/social-aspects) - [social media (3)](https://www.nifs.org/blog/topic/social-media) - [staying fit (3)](https://www.nifs.org/blog/topic/staying-fit) - [step (3)](https://www.nifs.org/blog/topic/step) - [sunscreen (3)](https://www.nifs.org/blog/topic/sunscreen) - [superset (3)](https://www.nifs.org/blog/topic/superset) - [tension (3)](https://www.nifs.org/blog/topic/tension) - [toning (3)](https://www.nifs.org/blog/topic/toning) - [tracking fitness (3)](https://www.nifs.org/blog/topic/tracking-fitness) - [training program (3)](https://www.nifs.org/blog/topic/training-program) - [vegan (3)](https://www.nifs.org/blog/topic/vegan) - [wellness goals (3)](https://www.nifs.org/blog/topic/wellness-goals) - [whole grains (3)](https://www.nifs.org/blog/topic/whole-grains) - [work at home (3)](https://www.nifs.org/blog/topic/work-at-home) - [workout buddy (3)](https://www.nifs.org/blog/topic/workout-buddy) - [workplace fitness (3)](https://www.nifs.org/blog/topic/workplace-fitness) - [Beachbody (2)](https://www.nifs.org/blog/topic/beachbody) - [Go Girl (2)](https://www.nifs.org/blog/topic/go-girl) - [HealthYou (2)](https://www.nifs.org/blog/topic/healthyou) - [PiYo (2)](https://www.nifs.org/blog/topic/piyo) - [Zumba (2)](https://www.nifs.org/blog/topic/zumba) - [active aging (2)](https://www.nifs.org/blog/topic/active-aging) - [aging (2)](https://www.nifs.org/blog/topic/aging) - [ankle mobility (2)](https://www.nifs.org/blog/topic/ankle-mobility) - [anxiety (2)](https://www.nifs.org/blog/topic/anxiety) - [artificial ingredients (2)](https://www.nifs.org/blog/topic/artificial-ingredients) - [athleticism (2)](https://www.nifs.org/blog/topic/athleticism) - [back pain (2)](https://www.nifs.org/blog/topic/back-pain) - [bacteria (2)](https://www.nifs.org/blog/topic/bacteria) - [behavior (2)](https://www.nifs.org/blog/topic/behavior) - [blood pressure (2)](https://www.nifs.org/blog/topic/blood-pressure) - [brain (2)](https://www.nifs.org/blog/topic/brain) - [breathing (2)](https://www.nifs.org/blog/topic/breathing) - [breathing exercises (2)](https://www.nifs.org/blog/topic/breathing-exercises) - [cardio workout (2)](https://www.nifs.org/blog/topic/cardio-workout) - [cardiopulmonary (2)](https://www.nifs.org/blog/topic/cardiopulmonary) - [cardiorespiratory (2)](https://www.nifs.org/blog/topic/cardiorespiratory) - [carries (2)](https://www.nifs.org/blog/topic/carries) - [cheat days (2)](https://www.nifs.org/blog/topic/cheat-days) - [circulation (2)](https://www.nifs.org/blog/topic/circulation) - [coach (2)](https://www.nifs.org/blog/topic/coach) - [cold thermogenesis (2)](https://www.nifs.org/blog/topic/cold-thermogenesis) - [coordination (2)](https://www.nifs.org/blog/topic/coordination) - [core exercise (2)](https://www.nifs.org/blog/topic/core-exercise) - [cross-training (2)](https://www.nifs.org/blog/topic/cross-training) - [dancing (2)](https://www.nifs.org/blog/topic/dancing) - [efficiency (2)](https://www.nifs.org/blog/topic/efficiency) - [ergonomic (2)](https://www.nifs.org/blog/topic/ergonomic) - [exercise and brain health (2)](https://www.nifs.org/blog/topic/exercise-and-brain-health) - [exercise basics (2)](https://www.nifs.org/blog/topic/exercise-basics) - [fitness program (2)](https://www.nifs.org/blog/topic/fitness-program) - [flow (2)](https://www.nifs.org/blog/topic/flow) - [foam rolling (2)](https://www.nifs.org/blog/topic/foam-rolling) - [food labels (2)](https://www.nifs.org/blog/topic/food-labels) - [football (2)](https://www.nifs.org/blog/topic/football) - [footwear (2)](https://www.nifs.org/blog/topic/footwear) - [gainz (2)](https://www.nifs.org/blog/topic/gainz) - [gratitude (2)](https://www.nifs.org/blog/topic/gratitude) - [habits (2)](https://www.nifs.org/blog/topic/habits) - [hamstring (2)](https://www.nifs.org/blog/topic/hamstring) - [health benefits (2)](https://www.nifs.org/blog/topic/health-benefits) - [heart attack (2)](https://www.nifs.org/blog/topic/heart-attack) - [heavy lifting (2)](https://www.nifs.org/blog/topic/heavy-lifting) - [high-intensity circuit training (2)](https://www.nifs.org/blog/topic/high-intensity-circuit-training) - [hinge (2)](https://www.nifs.org/blog/topic/hinge) - [inflammation (2)](https://www.nifs.org/blog/topic/inflammation) - [insomnia (2)](https://www.nifs.org/blog/topic/insomnia) - [introvert (2)](https://www.nifs.org/blog/topic/introvert) - [isolation exercises (2)](https://www.nifs.org/blog/topic/isolation-exercises) - [jump training (2)](https://www.nifs.org/blog/topic/jump-training) - [jumping (2)](https://www.nifs.org/blog/topic/jumping) - [ketogenic diet (2)](https://www.nifs.org/blog/topic/ketogenic-diet) - [lifetime wellness (2)](https://www.nifs.org/blog/topic/lifetime-wellness) - [local eating (2)](https://www.nifs.org/blog/topic/local-eating) - [low back pain (2)](https://www.nifs.org/blog/topic/low-back-pain) - [low-intensity (2)](https://www.nifs.org/blog/topic/low-intensity) - [lunges (2)](https://www.nifs.org/blog/topic/lunges) - [meal prep (2)](https://www.nifs.org/blog/topic/meal-prep) - [memory (2)](https://www.nifs.org/blog/topic/memory) - [milk (2)](https://www.nifs.org/blog/topic/milk) - [mood (2)](https://www.nifs.org/blog/topic/mood) - [myth busters (2)](https://www.nifs.org/blog/topic/myth-busters) - [nervous system (2)](https://www.nifs.org/blog/topic/nervous-system) - [nutrients (2)](https://www.nifs.org/blog/topic/nutrients) - [olympic weightlifting (2)](https://www.nifs.org/blog/topic/olympic-weightlifting) - [olympics (2)](https://www.nifs.org/blog/topic/olympics) - [outdoor (2)](https://www.nifs.org/blog/topic/outdoor) - [personality type (2)](https://www.nifs.org/blog/topic/personality-type) - [physical activity (2)](https://www.nifs.org/blog/topic/physical-activity) - [physical health (2)](https://www.nifs.org/blog/topic/physical-health) - [picnics (2)](https://www.nifs.org/blog/topic/picnics) - [prehab (2)](https://www.nifs.org/blog/topic/prehab) - [prioritization (2)](https://www.nifs.org/blog/topic/prioritization) - [probiotics (2)](https://www.nifs.org/blog/topic/probiotics) - [professional athlete (2)](https://www.nifs.org/blog/topic/professional-athlete) - [pull-ups (2)](https://www.nifs.org/blog/topic/pull-ups) - [pumpkin spice (2)](https://www.nifs.org/blog/topic/pumpkin-spice) - [quality of life (2)](https://www.nifs.org/blog/topic/quality-of-life) - [quality sleep (2)](https://www.nifs.org/blog/topic/quality-sleep) - [resistance training (2)](https://www.nifs.org/blog/topic/resistance-training) - [risk (2)](https://www.nifs.org/blog/topic/risk) - [saving money (2)](https://www.nifs.org/blog/topic/saving-money) - [self-esteem (2)](https://www.nifs.org/blog/topic/self-esteem) - [skipping meals (2)](https://www.nifs.org/blog/topic/skipping-meals) - [sleep habits (2)](https://www.nifs.org/blog/topic/sleep-habits) - [soreness (2)](https://www.nifs.org/blog/topic/soreness) - [sprinting (2)](https://www.nifs.org/blog/topic/sprinting) - [squat and press (2)](https://www.nifs.org/blog/topic/squat-and-press) - [squat pattern (2)](https://www.nifs.org/blog/topic/squat-pattern) - [stairs (2)](https://www.nifs.org/blog/topic/stairs) - [steam room (2)](https://www.nifs.org/blog/topic/steam-room) - [step class (2)](https://www.nifs.org/blog/topic/step-class) - [steps (2)](https://www.nifs.org/blog/topic/steps) - [strenght (2)](https://www.nifs.org/blog/topic/strenght) - [stretches (2)](https://www.nifs.org/blog/topic/stretches) - [structuring workouts (2)](https://www.nifs.org/blog/topic/structuring-workouts) - [team sports (2)](https://www.nifs.org/blog/topic/team-sports) - [tempo training (2)](https://www.nifs.org/blog/topic/tempo-training) - [testing (2)](https://www.nifs.org/blog/topic/testing) - [training goals (2)](https://www.nifs.org/blog/topic/training-goals) - [training schedule (2)](https://www.nifs.org/blog/topic/training-schedule) - [turkey (2)](https://www.nifs.org/blog/topic/turkey) - [vegetarian (2)](https://www.nifs.org/blog/topic/vegetarian) - [veggies (2)](https://www.nifs.org/blog/topic/veggies) - [warm-up (2)](https://www.nifs.org/blog/topic/warm-up) - [watersport (2)](https://www.nifs.org/blog/topic/watersport) - [weight control (2)](https://www.nifs.org/blog/topic/weight-control) - [weights (2)](https://www.nifs.org/blog/topic/weights) - [work capacity (2)](https://www.nifs.org/blog/topic/work-capacity) - [work/life balance (2)](https://www.nifs.org/blog/topic/worklife-balance) - [working out (2)](https://www.nifs.org/blog/topic/working-out) - [40 (1)](https://www.nifs.org/blog/topic/40) - [APT (1)](https://www.nifs.org/blog/topic/apt) - [Alzheimer's (1)](https://www.nifs.org/blog/topic/alzheimers) - [Athletic Training Platform (1)](https://www.nifs.org/blog/topic/athletic-training-platform) - [COPD (1)](https://www.nifs.org/blog/topic/copd) - [COVID-10 (1)](https://www.nifs.org/blog/topic/covid-10) - [Combine (1)](https://www.nifs.org/blog/topic/combine) - [Earth Day (1)](https://www.nifs.org/blog/topic/earth-day) - [Game of Inches (1)](https://www.nifs.org/blog/topic/game-of-inches) - [IBS (1)](https://www.nifs.org/blog/topic/ibs) - [Indiana (1)](https://www.nifs.org/blog/topic/indiana) - [Ironman (1)](https://www.nifs.org/blog/topic/ironman) - [Meatless Monday (1)](https://www.nifs.org/blog/topic/meatless-monday) - [PNC (1)](https://www.nifs.org/blog/topic/pnc) - [Pila (1)](https://www.nifs.org/blog/topic/pila) - [RPM (1)](https://www.nifs.org/blog/topic/rpm) - [Spartan races (1)](https://www.nifs.org/blog/topic/spartan-races) - [Tri Training (1)](https://www.nifs.org/blog/topic/tri-training) - [V02 (1)](https://www.nifs.org/blog/topic/v02) - [Vitamin C (1)](https://www.nifs.org/blog/topic/vitamin-c) - [Whirlpool (1)](https://www.nifs.org/blog/topic/whirlpool) - [abs (1)](https://www.nifs.org/blog/topic/abs) - [acid reflux (1)](https://www.nifs.org/blog/topic/acid-reflux) - [activity trackers (1)](https://www.nifs.org/blog/topic/activity-trackers) - [allergies (1)](https://www.nifs.org/blog/topic/allergies) - [anatomy (1)](https://www.nifs.org/blog/topic/anatomy) - [anterior pelvic tilt (1)](https://www.nifs.org/blog/topic/anterior-pelvic-tilt) - [anti-flexion (1)](https://www.nifs.org/blog/topic/anti-flexion) - [anti-rotational (1)](https://www.nifs.org/blog/topic/anti-rotational) - [apples (1)](https://www.nifs.org/blog/topic/apples) - [aqua fitness (1)](https://www.nifs.org/blog/topic/aqua-fitness) - [arms (1)](https://www.nifs.org/blog/topic/arms) - [arthritis (1)](https://www.nifs.org/blog/topic/arthritis) - [autoimmune disease (1)](https://www.nifs.org/blog/topic/autoimmune-disease) - [band distraction (1)](https://www.nifs.org/blog/topic/band-distraction) - [baseball (1)](https://www.nifs.org/blog/topic/baseball) - [be productive (1)](https://www.nifs.org/blog/topic/be-productive) - [beauty (1)](https://www.nifs.org/blog/topic/beauty) - [behavior modification (1)](https://www.nifs.org/blog/topic/behavior-modification) - [bench press (1)](https://www.nifs.org/blog/topic/bench-press) - [blood flow (1)](https://www.nifs.org/blog/topic/blood-flow) - [bodybuilding (1)](https://www.nifs.org/blog/topic/bodybuilding) - [bodyweight flow (1)](https://www.nifs.org/blog/topic/bodyweight-flow) - [bone density (1)](https://www.nifs.org/blog/topic/bone-density) - [books (1)](https://www.nifs.org/blog/topic/books) - [bulking (1)](https://www.nifs.org/blog/topic/bulking) - [cadence (1)](https://www.nifs.org/blog/topic/cadence) - [cardiovascular disease (1)](https://www.nifs.org/blog/topic/cardiovascular-disease) - [certification (1)](https://www.nifs.org/blog/topic/certification) - [change (1)](https://www.nifs.org/blog/topic/change) - [chocolate (1)](https://www.nifs.org/blog/topic/chocolate) - [choosing a fitness professional (1)](https://www.nifs.org/blog/topic/choosing-a-fitness-professional) - [climbing (1)](https://www.nifs.org/blog/topic/climbing) - [cluster sets (1)](https://www.nifs.org/blog/topic/cluster-sets) - [cold plunge (1)](https://www.nifs.org/blog/topic/cold-plunge) - [collagen (1)](https://www.nifs.org/blog/topic/collagen) - [commercials (1)](https://www.nifs.org/blog/topic/commercials) - [complexes (1)](https://www.nifs.org/blog/topic/complexes) - [compound exercises (1)](https://www.nifs.org/blog/topic/compound-exercises) - [conjugate training (1)](https://www.nifs.org/blog/topic/conjugate-training) - [consideration (1)](https://www.nifs.org/blog/topic/consideration) - [contrast showers (1)](https://www.nifs.org/blog/topic/contrast-showers) - [cool-down (1)](https://www.nifs.org/blog/topic/cool-down) - [core trainings (1)](https://www.nifs.org/blog/topic/core-trainings) - [cranberry (1)](https://www.nifs.org/blog/topic/cranberry) - [cues (1)](https://www.nifs.org/blog/topic/cues) - [decision-making (1)](https://www.nifs.org/blog/topic/decision-making) - [dementia (1)](https://www.nifs.org/blog/topic/dementia) - [desk exercise (1)](https://www.nifs.org/blog/topic/desk-exercise) - [detoxification (1)](https://www.nifs.org/blog/topic/detoxification) - [diet trends (1)](https://www.nifs.org/blog/topic/diet-trends) - [disk golf (1)](https://www.nifs.org/blog/topic/disk-golf) - [distractions (1)](https://www.nifs.org/blog/topic/distractions) - [early sport specialization (1)](https://www.nifs.org/blog/topic/early-sport-specialization) - [elasticity (1)](https://www.nifs.org/blog/topic/elasticity) - [emergency (1)](https://www.nifs.org/blog/topic/emergency) - [endorphins (1)](https://www.nifs.org/blog/topic/endorphins) - [etiquette (1)](https://www.nifs.org/blog/topic/etiquette) - [ettiquette (1)](https://www.nifs.org/blog/topic/ettiquette) - [evening workouts (1)](https://www.nifs.org/blog/topic/evening-workouts) - [excess fat (1)](https://www.nifs.org/blog/topic/excess-fat) - [excuses (1)](https://www.nifs.org/blog/topic/excuses) - [exercise science (1)](https://www.nifs.org/blog/topic/exercise-science) - [exhaustion (1)](https://www.nifs.org/blog/topic/exhaustion) - [fair food (1)](https://www.nifs.org/blog/topic/fair-food) - [fall prevention (1)](https://www.nifs.org/blog/topic/fall-prevention) - [fartlek (1)](https://www.nifs.org/blog/topic/fartlek) - [fascia (1)](https://www.nifs.org/blog/topic/fascia) - [fasting (1)](https://www.nifs.org/blog/topic/fasting) - [fear (1)](https://www.nifs.org/blog/topic/fear) - [fitness claims (1)](https://www.nifs.org/blog/topic/fitness-claims) - [fitness products (1)](https://www.nifs.org/blog/topic/fitness-products) - [fitness professional (1)](https://www.nifs.org/blog/topic/fitness-professional) - [fitness rescue (1)](https://www.nifs.org/blog/topic/fitness-rescue) - [flow circuits (1)](https://www.nifs.org/blog/topic/flow-circuits) - [fms (1)](https://www.nifs.org/blog/topic/fms) - [food as medicine (1)](https://www.nifs.org/blog/topic/food-as-medicine) - [food poisoning (1)](https://www.nifs.org/blog/topic/food-poisoning) - [foot health (1)](https://www.nifs.org/blog/topic/foot-health) - [footwork (1)](https://www.nifs.org/blog/topic/footwork) - [fruit (1)](https://www.nifs.org/blog/topic/fruit) - [fundraising (1)](https://www.nifs.org/blog/topic/fundraising) - [glute (1)](https://www.nifs.org/blog/topic/glute) - [golf training (1)](https://www.nifs.org/blog/topic/golf-training) - [greens (1)](https://www.nifs.org/blog/topic/greens) - [hacks (1)](https://www.nifs.org/blog/topic/hacks) - [hammer workouts (1)](https://www.nifs.org/blog/topic/hammer-workouts) - [handwashing (1)](https://www.nifs.org/blog/topic/handwashing) - [health monitoring (1)](https://www.nifs.org/blog/topic/health-monitoring) - [hiking (1)](https://www.nifs.org/blog/topic/hiking) - [home learning (1)](https://www.nifs.org/blog/topic/home-learning) - [home remedies (1)](https://www.nifs.org/blog/topic/home-remedies) - [infections (1)](https://www.nifs.org/blog/topic/infections) - [instructors (1)](https://www.nifs.org/blog/topic/instructors) - [intermittent fasting (1)](https://www.nifs.org/blog/topic/intermittent-fasting) - [interns (1)](https://www.nifs.org/blog/topic/interns) - [irritable bowel syndrome (1)](https://www.nifs.org/blog/topic/irritable-bowel-syndrome) - [join a gym (1)](https://www.nifs.org/blog/topic/join-a-gym) - [juice (1)](https://www.nifs.org/blog/topic/juice) - [jumpings (1)](https://www.nifs.org/blog/topic/jumpings) - [just do it (1)](https://www.nifs.org/blog/topic/just-do-it) - [kayaking (1)](https://www.nifs.org/blog/topic/kayaking) - [keto (1)](https://www.nifs.org/blog/topic/keto) - [kidney health (1)](https://www.nifs.org/blog/topic/kidney-health) - [kidneys (1)](https://www.nifs.org/blog/topic/kidneys) - [knee (1)](https://www.nifs.org/blog/topic/knee) - [lactation (1)](https://www.nifs.org/blog/topic/lactation) - [layers (1)](https://www.nifs.org/blog/topic/layers) - [lifestyle change (1)](https://www.nifs.org/blog/topic/lifestyle-change) - [loco-motor (1)](https://www.nifs.org/blog/topic/loco-motor) - [lower back (1)](https://www.nifs.org/blog/topic/lower-back) - [lower leg (1)](https://www.nifs.org/blog/topic/lower-leg) - [marching (1)](https://www.nifs.org/blog/topic/marching) - [martial arts (1)](https://www.nifs.org/blog/topic/martial-arts) - [massage (1)](https://www.nifs.org/blog/topic/massage) - [medical (1)](https://www.nifs.org/blog/topic/medical) - [men's health (1)](https://www.nifs.org/blog/topic/mens-health) - [mentoring (1)](https://www.nifs.org/blog/topic/mentoring) - [menu planning (1)](https://www.nifs.org/blog/topic/menu-planning) - [metabolic cost (1)](https://www.nifs.org/blog/topic/metabolic-cost) - [metabolic syndrome (1)](https://www.nifs.org/blog/topic/metabolic-syndrome) - [methods (1)](https://www.nifs.org/blog/topic/methods) - [mini-bands (1)](https://www.nifs.org/blog/topic/mini-bands) - [moderation (1)](https://www.nifs.org/blog/topic/moderation) - [myofascial release (1)](https://www.nifs.org/blog/topic/myofascial-release) - [naps (1)](https://www.nifs.org/blog/topic/naps) - [nature (1)](https://www.nifs.org/blog/topic/nature) - [networking (1)](https://www.nifs.org/blog/topic/networking) - [night workouts (1)](https://www.nifs.org/blog/topic/night-workouts) - [obstacle course race (1)](https://www.nifs.org/blog/topic/obstacle-course-race) - [outside (1)](https://www.nifs.org/blog/topic/outside) - [over 40 (1)](https://www.nifs.org/blog/topic/over-40) - [overhead press (1)](https://www.nifs.org/blog/topic/overhead-press) - [overhydration (1)](https://www.nifs.org/blog/topic/overhydration) - [paddleboarding (1)](https://www.nifs.org/blog/topic/paddleboarding) - [pantry (1)](https://www.nifs.org/blog/topic/pantry) - [parent (1)](https://www.nifs.org/blog/topic/parent) - [periodization (1)](https://www.nifs.org/blog/topic/periodization) - [personal growth (1)](https://www.nifs.org/blog/topic/personal-growth) - [perspiration (1)](https://www.nifs.org/blog/topic/perspiration) - [physical education (1)](https://www.nifs.org/blog/topic/physical-education) - [physical test (1)](https://www.nifs.org/blog/topic/physical-test) - [positivity (1)](https://www.nifs.org/blog/topic/positivity) - [postpartum (1)](https://www.nifs.org/blog/topic/postpartum) - [powerbuilding (1)](https://www.nifs.org/blog/topic/powerbuilding) - [priortization (1)](https://www.nifs.org/blog/topic/priortization) - [produce (1)](https://www.nifs.org/blog/topic/produce) - [programming (1)](https://www.nifs.org/blog/topic/programming) - [progress (1)](https://www.nifs.org/blog/topic/progress) - [pulling (1)](https://www.nifs.org/blog/topic/pulling) - [quitting smoking (1)](https://www.nifs.org/blog/topic/quitting-smoking) - [rational fitness (1)](https://www.nifs.org/blog/topic/rational-fitness) - [recycling (1)](https://www.nifs.org/blog/topic/recycling) - [reflective gear (1)](https://www.nifs.org/blog/topic/reflective-gear) - [relationships (1)](https://www.nifs.org/blog/topic/relationships) - [remote fitness (1)](https://www.nifs.org/blog/topic/remote-fitness) - [resilience (1)](https://www.nifs.org/blog/topic/resilience) - [restarting workouts (1)](https://www.nifs.org/blog/topic/restarting-workouts) - [restaurants (1)](https://www.nifs.org/blog/topic/restaurants) - [rmr (1)](https://www.nifs.org/blog/topic/rmr) - [role models (1)](https://www.nifs.org/blog/topic/role-models) - [rotation (1)](https://www.nifs.org/blog/topic/rotation) - [routine (1)](https://www.nifs.org/blog/topic/routine) - [self-confidence (1)](https://www.nifs.org/blog/topic/self-confidence) - [shoes (1)](https://www.nifs.org/blog/topic/shoes) - [shoulder mobility (1)](https://www.nifs.org/blog/topic/shoulder-mobility) - [shuttle run (1)](https://www.nifs.org/blog/topic/shuttle-run) - [skating (1)](https://www.nifs.org/blog/topic/skating) - [skin (1)](https://www.nifs.org/blog/topic/skin) - [sled (1)](https://www.nifs.org/blog/topic/sled) - [slideboard (1)](https://www.nifs.org/blog/topic/slideboard) - [slow metabolism (1)](https://www.nifs.org/blog/topic/slow-metabolism) - [smoking cessation (1)](https://www.nifs.org/blog/topic/smoking-cessation) - [smoothies (1)](https://www.nifs.org/blog/topic/smoothies) - [snowshoeing (1)](https://www.nifs.org/blog/topic/snowshoeing) - [social distancing (1)](https://www.nifs.org/blog/topic/social-distancing) - [socially distant (1)](https://www.nifs.org/blog/topic/socially-distant) - [specificity (1)](https://www.nifs.org/blog/topic/specificity) - [spin (1)](https://www.nifs.org/blog/topic/spin) - [spine (1)](https://www.nifs.org/blog/topic/spine) - [stability ball (1)](https://www.nifs.org/blog/topic/stability-ball) - [starch (1)](https://www.nifs.org/blog/topic/starch) - [stress eating (1)](https://www.nifs.org/blog/topic/stress-eating) - [stroke (1)](https://www.nifs.org/blog/topic/stroke) - [strongman (1)](https://www.nifs.org/blog/topic/strongman) - [suspension training (1)](https://www.nifs.org/blog/topic/suspension-training) - [sustainability (1)](https://www.nifs.org/blog/topic/sustainability) - [tabata (1)](https://www.nifs.org/blog/topic/tabata) - [tactical training (1)](https://www.nifs.org/blog/topic/tactical-training) - [take action (1)](https://www.nifs.org/blog/topic/take-action) - [targeting workouts (1)](https://www.nifs.org/blog/topic/targeting-workouts) - [teamwork (1)](https://www.nifs.org/blog/topic/teamwork) - [technical training (1)](https://www.nifs.org/blog/topic/technical-training) - [technique (1)](https://www.nifs.org/blog/topic/technique) - [temperature (1)](https://www.nifs.org/blog/topic/temperature) - [tennis (1)](https://www.nifs.org/blog/topic/tennis) - [valentine's day (1)](https://www.nifs.org/blog/topic/valentines-day) - [vertical jump (1)](https://www.nifs.org/blog/topic/vertical-jump) - [vertical power (1)](https://www.nifs.org/blog/topic/vertical-power) - [video (1)](https://www.nifs.org/blog/topic/video) - [virtual training (1)](https://www.nifs.org/blog/topic/virtual-training) - [wearables (1)](https://www.nifs.org/blog/topic/wearables) - [weather (1)](https://www.nifs.org/blog/topic/weather) - [weight cycling (1)](https://www.nifs.org/blog/topic/weight-cycling) - [whole30 (1)](https://www.nifs.org/blog/topic/whole30) - [work-life balance (1)](https://www.nifs.org/blog/topic/work-life-balance) - [zero-waste (1)](https://www.nifs.org/blog/topic/zero-waste) [see all](https://www.nifs.org/blog/how-to-add-sprinting-to-your-training-in-the-new-year#) ### Blog Archive - [May 2017 (10)](https://www.nifs.org/blog/archive/2017/05) - [December 2014 (9)](https://www.nifs.org/blog/archive/2014/12) - [March 2015 (9)](https://www.nifs.org/blog/archive/2015/03) - [June 2015 (9)](https://www.nifs.org/blog/archive/2015/06) - [October 2015 (9)](https://www.nifs.org/blog/archive/2015/10) - [June 2017 (9)](https://www.nifs.org/blog/archive/2017/06) - [August 2017 (9)](https://www.nifs.org/blog/archive/2017/08) - [January 2018 (9)](https://www.nifs.org/blog/archive/2018/01) - [May 2018 (9)](https://www.nifs.org/blog/archive/2018/05) - [July 2018 (9)](https://www.nifs.org/blog/archive/2018/07) - [October 2018 (9)](https://www.nifs.org/blog/archive/2018/10) - [January 2019 (9)](https://www.nifs.org/blog/archive/2019/01) - [October 2019 (9)](https://www.nifs.org/blog/archive/2019/10) - [April 2020 (9)](https://www.nifs.org/blog/archive/2020/04) - [November 2013 (8)](https://www.nifs.org/blog/archive/2013/11) - [December 2013 (8)](https://www.nifs.org/blog/archive/2013/12) - [January 2014 (8)](https://www.nifs.org/blog/archive/2014/01) - [February 2014 (8)](https://www.nifs.org/blog/archive/2014/02) - [April 2014 (8)](https://www.nifs.org/blog/archive/2014/04) - [May 2014 (8)](https://www.nifs.org/blog/archive/2014/05) - [September 2014 (8)](https://www.nifs.org/blog/archive/2014/09) - [January 2015 (8)](https://www.nifs.org/blog/archive/2015/01) - [February 2015 (8)](https://www.nifs.org/blog/archive/2015/02) - [May 2015 (8)](https://www.nifs.org/blog/archive/2015/05) - [August 2015 (8)](https://www.nifs.org/blog/archive/2015/08) - [March 2016 (8)](https://www.nifs.org/blog/archive/2016/03) - [May 2016 (8)](https://www.nifs.org/blog/archive/2016/05) - [June 2016 (8)](https://www.nifs.org/blog/archive/2016/06) - [October 2016 (8)](https://www.nifs.org/blog/archive/2016/10) - [February 2017 (8)](https://www.nifs.org/blog/archive/2017/02) - [March 2017 (8)](https://www.nifs.org/blog/archive/2017/03) - [September 2017 (8)](https://www.nifs.org/blog/archive/2017/09) - [October 2017 (8)](https://www.nifs.org/blog/archive/2017/10) - [March 2018 (8)](https://www.nifs.org/blog/archive/2018/03) - [April 2018 (8)](https://www.nifs.org/blog/archive/2018/04) - [June 2018 (8)](https://www.nifs.org/blog/archive/2018/06) - [August 2018 (8)](https://www.nifs.org/blog/archive/2018/08) - [September 2018 (8)](https://www.nifs.org/blog/archive/2018/09) - [November 2018 (8)](https://www.nifs.org/blog/archive/2018/11) - [December 2018 (8)](https://www.nifs.org/blog/archive/2018/12) - [March 2019 (8)](https://www.nifs.org/blog/archive/2019/03) - [April 2019 (8)](https://www.nifs.org/blog/archive/2019/04) - [January 2020 (8)](https://www.nifs.org/blog/archive/2020/01) - [February 2020 (8)](https://www.nifs.org/blog/archive/2020/02) - [May 2020 (8)](https://www.nifs.org/blog/archive/2020/05) - [June 2020 (8)](https://www.nifs.org/blog/archive/2020/06) - [March 2021 (8)](https://www.nifs.org/blog/archive/2021/03) - [October 2013 (7)](https://www.nifs.org/blog/archive/2013/10) - [March 2014 (7)](https://www.nifs.org/blog/archive/2014/03) - [August 2014 (7)](https://www.nifs.org/blog/archive/2014/08) - [October 2014 (7)](https://www.nifs.org/blog/archive/2014/10) - [November 2014 (7)](https://www.nifs.org/blog/archive/2014/11) - [April 2015 (7)](https://www.nifs.org/blog/archive/2015/04) - [September 2015 (7)](https://www.nifs.org/blog/archive/2015/09) - [November 2015 (7)](https://www.nifs.org/blog/archive/2015/11) - [January 2016 (7)](https://www.nifs.org/blog/archive/2016/01) - [February 2016 (7)](https://www.nifs.org/blog/archive/2016/02) - [April 2016 (7)](https://www.nifs.org/blog/archive/2016/04) - [September 2016 (7)](https://www.nifs.org/blog/archive/2016/09) - [December 2016 (7)](https://www.nifs.org/blog/archive/2016/12) - [July 2017 (7)](https://www.nifs.org/blog/archive/2017/07) - [November 2017 (7)](https://www.nifs.org/blog/archive/2017/11) - [December 2017 (7)](https://www.nifs.org/blog/archive/2017/12) - [February 2018 (7)](https://www.nifs.org/blog/archive/2018/02) - [May 2019 (7)](https://www.nifs.org/blog/archive/2019/05) - [March 2020 (7)](https://www.nifs.org/blog/archive/2020/03) - [October 2020 (7)](https://www.nifs.org/blog/archive/2020/10) - [December 2020 (7)](https://www.nifs.org/blog/archive/2020/12) - [January 2025 (7)](https://www.nifs.org/blog/archive/2025/01) - [February 2025 (7)](https://www.nifs.org/blog/archive/2025/02) - [March 2013 (6)](https://www.nifs.org/blog/archive/2013/03) - [May 2013 (6)](https://www.nifs.org/blog/archive/2013/05) - [August 2013 (6)](https://www.nifs.org/blog/archive/2013/08) - [December 2015 (6)](https://www.nifs.org/blog/archive/2015/12) - [August 2016 (6)](https://www.nifs.org/blog/archive/2016/08) - [November 2016 (6)](https://www.nifs.org/blog/archive/2016/11) - [January 2017 (6)](https://www.nifs.org/blog/archive/2017/01) - [April 2017 (6)](https://www.nifs.org/blog/archive/2017/04) - [February 2019 (6)](https://www.nifs.org/blog/archive/2019/02) - [July 2019 (6)](https://www.nifs.org/blog/archive/2019/07) - [September 2020 (6)](https://www.nifs.org/blog/archive/2020/09) - [November 2020 (6)](https://www.nifs.org/blog/archive/2020/11) - [January 2021 (6)](https://www.nifs.org/blog/archive/2021/01) - [February 2021 (6)](https://www.nifs.org/blog/archive/2021/02) - [December 2025 (6)](https://www.nifs.org/blog/archive/2025/12) - [April 2013 (5)](https://www.nifs.org/blog/archive/2013/04) - [June 2013 (5)](https://www.nifs.org/blog/archive/2013/06) - [July 2013 (5)](https://www.nifs.org/blog/archive/2013/07) - [June 2014 (5)](https://www.nifs.org/blog/archive/2014/06) - [July 2014 (5)](https://www.nifs.org/blog/archive/2014/07) - [July 2015 (5)](https://www.nifs.org/blog/archive/2015/07) - [July 2016 (5)](https://www.nifs.org/blog/archive/2016/07) - [June 2019 (5)](https://www.nifs.org/blog/archive/2019/06) - [August 2019 (5)](https://www.nifs.org/blog/archive/2019/08) - [November 2019 (5)](https://www.nifs.org/blog/archive/2019/11) - [December 2019 (5)](https://www.nifs.org/blog/archive/2019/12) - [June 2021 (5)](https://www.nifs.org/blog/archive/2021/06) - [August 2021 (5)](https://www.nifs.org/blog/archive/2021/08) - [May 2024 (5)](https://www.nifs.org/blog/archive/2024/05) - [August 2024 (5)](https://www.nifs.org/blog/archive/2024/08) - [December 2024 (5)](https://www.nifs.org/blog/archive/2024/12) - [March 2025 (5)](https://www.nifs.org/blog/archive/2025/03) - [May 2025 (5)](https://www.nifs.org/blog/archive/2025/05) - [October 2025 (5)](https://www.nifs.org/blog/archive/2025/10) - [February 2013 (4)](https://www.nifs.org/blog/archive/2013/02) - [September 2019 (4)](https://www.nifs.org/blog/archive/2019/09) - [July 2020 (4)](https://www.nifs.org/blog/archive/2020/07) - [August 2020 (4)](https://www.nifs.org/blog/archive/2020/08) - [April 2021 (4)](https://www.nifs.org/blog/archive/2021/04) - [May 2021 (4)](https://www.nifs.org/blog/archive/2021/05) - [December 2021 (4)](https://www.nifs.org/blog/archive/2021/12) - [May 2022 (4)](https://www.nifs.org/blog/archive/2022/05) - [October 2022 (4)](https://www.nifs.org/blog/archive/2022/10) - [November 2022 (4)](https://www.nifs.org/blog/archive/2022/11) - [January 2023 (4)](https://www.nifs.org/blog/archive/2023/01) - [April 2024 (4)](https://www.nifs.org/blog/archive/2024/04) - [April 2025 (4)](https://www.nifs.org/blog/archive/2025/04) - [November 2025 (4)](https://www.nifs.org/blog/archive/2025/11) - [January 2026 (4)](https://www.nifs.org/blog/archive/2026/01) - [March 2026 (4)](https://www.nifs.org/blog/archive/2026/03) - [September 2013 (3)](https://www.nifs.org/blog/archive/2013/09) - [October 2021 (3)](https://www.nifs.org/blog/archive/2021/10) - [November 2021 (3)](https://www.nifs.org/blog/archive/2021/11) - [February 2022 (3)](https://www.nifs.org/blog/archive/2022/02) - [March 2022 (3)](https://www.nifs.org/blog/archive/2022/03) - [April 2022 (3)](https://www.nifs.org/blog/archive/2022/04) - [August 2022 (3)](https://www.nifs.org/blog/archive/2022/08) - [December 2022 (3)](https://www.nifs.org/blog/archive/2022/12) - [March 2023 (3)](https://www.nifs.org/blog/archive/2023/03) - [April 2023 (3)](https://www.nifs.org/blog/archive/2023/04) - [May 2023 (3)](https://www.nifs.org/blog/archive/2023/05) - [July 2023 (3)](https://www.nifs.org/blog/archive/2023/07) - [August 2023 (3)](https://www.nifs.org/blog/archive/2023/08) - [March 2024 (3)](https://www.nifs.org/blog/archive/2024/03) - [September 2024 (3)](https://www.nifs.org/blog/archive/2024/09) - [October 2024 (3)](https://www.nifs.org/blog/archive/2024/10) - [September 2021 (2)](https://www.nifs.org/blog/archive/2021/09) - [January 2022 (2)](https://www.nifs.org/blog/archive/2022/01) - [June 2022 (2)](https://www.nifs.org/blog/archive/2022/06) - [September 2022 (2)](https://www.nifs.org/blog/archive/2022/09) - [February 2023 (2)](https://www.nifs.org/blog/archive/2023/02) - [September 2023 (2)](https://www.nifs.org/blog/archive/2023/09) - [October 2023 (2)](https://www.nifs.org/blog/archive/2023/10) - [January 2024 (2)](https://www.nifs.org/blog/archive/2024/01) - [February 2024 (2)](https://www.nifs.org/blog/archive/2024/02) - [June 2024 (2)](https://www.nifs.org/blog/archive/2024/06) - [July 2024 (2)](https://www.nifs.org/blog/archive/2024/07) - [November 2024 (2)](https://www.nifs.org/blog/archive/2024/11) - [August 2025 (2)](https://www.nifs.org/blog/archive/2025/08) - [April 2026 (2)](https://www.nifs.org/blog/archive/2026/04) - [July 2021 (1)](https://www.nifs.org/blog/archive/2021/07) - [July 2022 (1)](https://www.nifs.org/blog/archive/2022/07) - [June 2023 (1)](https://www.nifs.org/blog/archive/2023/06) - [November 2023 (1)](https://www.nifs.org/blog/archive/2023/11) - [December 2023 (1)](https://www.nifs.org/blog/archive/2023/12) - [June 2025 (1)](https://www.nifs.org/blog/archive/2025/06) - [July 2025 (1)](https://www.nifs.org/blog/archive/2025/07) - [September 2025 (1)](https://www.nifs.org/blog/archive/2025/09) - [February 2026 (1)](https://www.nifs.org/blog/archive/2026/02) - [May 2026 (1)](https://www.nifs.org/blog/archive/2026/05) - [June 2026 (1)](https://www.nifs.org/blog/archive/2026/06) [see all](https://www.nifs.org/blog/how-to-add-sprinting-to-your-training-in-the-new-year#) ### Contact **National Institute for Fitness & Sport** 250 University Blvd. Indianapolis, Indiana 46202 Call us: (317) 274-3432 ### From Our Blog ### Subscribe to Newsletter ### Connect With Us