How Does Sprinting Boost Testosterone Levels? Know Science Behind

STOP RUNNING from your fitness routine. Rather, start sprinting and it will boost your testosterone levels.

It’s not a mere assertion; esteemed researchers and seasoned sprinters alike have underscored the remarkable correlation between sprinting and heightened testosterone production. 

Though sprinting has always been an important part of an athlete’s workout, it’s a new revelation that this anaerobic exercise can boost testosterone levels. 

We’ll find out does sprinting increases testosterone levels or not, but before that be sure that you’re not confusing sprinting with running. 

Running, a normal cardiovascular exercise, demands a minimum duration of 10 minutes and lacks a predetermined speed. 

In stark contrast, sprinting entails pushing your body to its maximum velocity over a brief distance, typically concluding in less than a minute. 

Although both activities engage similar muscle groups, the disparity in intensity and impact on muscles and overall health is substantial.

The tantalizing prospect of heightened testosterone levels due to sprinting has ignited fervor among men seeking optimal health and fitness. 

Let’s unravel the nexus between sprinting and testosterone, scrutinizing whether the rumors surrounding this dynamic duo, hold true.

Key Insights

• Research suggests doing sprinting can increase your testosterone levels.
• Beginners can do sprinting 3 times a day with the 1-minute interval of fast-paced running to boost testosterone production. 
• While sprinting to boost testosterone follow the 90% rule that allows you to give 90% of your effort and save the 10%.
• Don’t forget to include the rest days and beginners must increase the intensity but only gradually. 

Does Sprinting Increase Testosterone?

Sprinting burns fat faster than jogging and other cardio exercises. It is also true that it triggers the hormone function equal to the 45 minutes of any intense workout session.

But does sprinting increase testosterone?

Yes, sprinting can increase testosterone levels; however, how much increase can you expect is another story. 

The high-intensity nature of this exercise creates physical stress which in turn triggers the body to release more testosterone. 

As per what the studies suggest, high-intensity exercises increase cortisol levels and it is proven that to an extent increase in cortisol levels positively affects testosterone levels. 

Though there are only a handful of studies to prove that sprinting does increase testosterone, it’s enough to make you get ready with your sprinting gear. 

Sprinting Increase Testosterone Study

As per the reports of the International Journal of Sports Medicine, sprinting exercise can increase testosterone. 

The study investigated the effects of a 6-month sprint training program on plasma androgens and catecholamine (CA) concentrations in response to a 6 s sprint in adolescent boys. 

Notably, after the training period, there was a significant increase in plasma testosterone levels at the end of the sprint in training groups.  

Another piece of evidence published in the research reports by the University of Cumbria examined the combined effects of sprint and resistance training on testosterone, SHBG, and cortisol levels in 21 and 41years men. 

The reports suggest that a session involving sprint and resistance training may help increase testosterone in middle-aged men.

Considering the evidence, it’s not wrong if you start sprinting to improve your testosterone levels.

It is easy to incorporate, requires no machine, and absolutely no professional guidance is “necessary” for performing sprinting. 

Nonetheless, how much sprinting to do and for how long to increase testosterone is something that needs to be addressed. 

How to Do Sprinting to Increase Testosterone?

To improve testosterone levels by sprinting, it’s essential to know how to do it and all the nitty-gritty details.

Here are 5 things to keep in mind while sprinting to increase testosterone. 

#1. Maintain Intensity

Sprinting to boost testosterone relies on maintaining a high level of intensity during the sprinting session. For this, you need to push yourself to maximum speed for short bursts.

This triggers the body to adapt and reciprocate leading to an increase in testosterone levels.

Ensure that each sprint is performed with full effort, engaging your muscles to their maximum potential.

#2. Avoid Overtraining

In order to maintain the intensity, refrain from overtraining. This is because excessive training will lead to a dramatic upsurge in cortisol levels which in return negatively affects the testosterone levels.

Though it’s recommended to push yourself, avoid extending it to the point of exertion. Make sure you design the sprinting sessions with proper rest days. 

#3. Follow 90% Rule

If you are wondering, how long should you sprint to increase testosterone, the answer is up to your 90% capacity.

For those who haven’t done sprinting before, the 90% rule allows you to exert almost 90% of your total effort. It ensures you push the limits without putting excessive stress on your body.

Striking a balance between intensity and sustainability is key to reaping the benefits of sprinting for testosterone without risking burnout or injury.

#4. Include Easy Runs

While sprinting is the primary focus for testosterone elevation, incorporating easy runs into your routine is essential.

Easy runs provide a contrast to the high-intensity sprints, promoting recovery and improving overall cardiovascular health.

These easy runs contribute to a well-rounded training regimen, preventing the body from experiencing constant stress associated with intense sprinting.

#5. Rest to Rebuild

Do you know what’s fundamental for the body after a tough training session?

Rest. That’s right, ample rest can help rebuild and adapt to the stress imposed during sprinting.

Testosterone synthesis occurs during periods of rest, especially during deep sleep. Ensure you get enough quality sleep each night to support the recovery and growth processes.

Additionally, incorporate rest days into your weekly routine, allowing your muscles and hormonal systems to revitalize, leading to a more sustainable and effective sprinting routine.

The key to using sprinting as a tool to increase testosterone involves finding the right balance between intensity and recovery. 

How to Sprint? [Beginner’s Guide to Sprinting]

Sprinting may seem easy; however, it is a lot when you start doing it at first. The duration, the tempo, the pace, you need to be aware of everything so that you don’t panic or hurt yourself.

Especially if you are a beginner, it’s crucial to know how to do it and when to stop.  

• To begin with, always start the session with a moderate tempo for 2-3 minutes as a warm-up.
• After that reach for your maximum limit keeping in mind the 90% rule. Make sure you don’t extend it for more than 10 seconds. 
• After this, switch to the fast pace running for 1 minute and then again sprint for 10 seconds. This is a great way to start sprinting for a beginner. 

Gradually you can increase it to 20 seconds. So, how many sprints to increase testosterone?

As you continue to progress, sprint 3 times a day each on your non-training days with an interval of pacing walk in between is enough. 

It’s important to run as fast as you can, however, it’s equally important to start gradually.  

Sprinting does increase testosterone for real. 

But in case you want to explore more, some other exercises claim to increase testosterone levels. 

Other Exercises to Increase Testosterone Level

It’s not only sprinting that can increase the testosterone hormone to a healthy level. The male sex hormone can get the desired boost with the help of other forms of exercise as well. 

#1. Squats

Performing bodyweight squats includes a wide range of muscles in your entire body. Squats boost testosterone levels as well as help strength growth.

The best part about doing squats is that you can start it at your home and can include it in your warm-up routine as well. Adding it, since it doesn’t require lifting any heavy weights, even elderly men can perform this easily. 

#2. Deadlifts

Next on the list are deadlifts which are an ultimate form of resistance workout and with a noticeable amount of weight can increase testosterone levels.

Performing deadlifts are proven to stimulate the production of testosterone hormone in the body. Just make sure to maintain the intensity and do the reparations around 6-10 times. 

#3. Leg Press

Training legs can significantly trigger a testosterone surge in the body. The leg press is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes.

Though it’s not as directly related to testosterone production exercises, its muscle mass engagement, intensity, and lead, along with enhanced metabolic rate skyrockets the testosterone production. 

#4. Mountain Climbing

Mountain climbing exercise can contribute to an increase in testosterone levels because it demands high-intensity physical performance.

This exercise involves wide muscle groups, including the legs, core, and upper body. Full-body engagement in strenuous activities is associated with a greater release of testosterone.  

#5. Push-Ups

Pushups are a bodyweight exercise that primarily targets the muscles of the upper body, including the chest, shoulders, triceps, and core. engaging in regular pushups can potentially contribute to an increase in testosterone levels.

These were some of the exercises other than sprinting to boost testosterone production. However, sprinting is still the best for your male hormones and your entire body. 

Conclusion

Sprinting is not as easy as it sounds; that too when are thinking about including it in your testosterone-boosting workout regime. 

While you may think all you gotta do is wake up, get dressed, and start running, it’s not like that at all. 

Sprinting to increase testosterone needs to be performed correctly. You need to push your limits but not exhaust yourself. You need to increase the intensity but only gradually.

Make sure to add rest days and include nutritious foods and natural supplements to accelerate the process positively. 

Sprinting can be your secret to boost testosterone.