Be certain that you have medical clearance before attempting any strenuous workout.
My Sprint Routine
Three nights a week I go to the park and I do sprints in my MBT sneakers, with my dog Blue, on the circular sidewalk that surrounds the park. The MBT sneakers have a rocker-shaped outer soul and, according to the manufacturer, this approximates walking barefoot on sand.
Are you familiar with Pavlov's Conditioned Response? As soon as I pull out my MBTs, Blue begins his happy dance in anticipation of our run. It's a fun workout for us both
I warm-up before my sprint by walking to the park, then walking three laps around the park at a leisurely pace. Then I run one lap around the park as hard as I can, which compared to Blue's gate I am not very fast. But it is a start. By the end of my lap I am breathing very hard. Then I do it all again.
I will walk three more laps around the perimeter of the park followed by one all out sprint. Then I do it once more.
After my final sprint, I walk three more laps to cool down and catch my breath.
I am left feeling energized after this routine, in a way that I cannot achieve with my ab circuit. I like that my mind is totally focused on just being in the moment when I run, very alive to the beautiful surroundings of the park, and the companionship of my dog.
I had similar feelings of aliveness this summer when I did aqua sprints (swimming) at the Jersey Shore. I loved the ocean waves crashing against my now firm body, and that I could swim like I did when I was a teen. I guess that a skill once learned is never forgotten.
Now that autumn is nearly upon us and the weather turns cooler, I will need to bring my sprints indoors. I've got my treadmill setup in a large naturally lit room with lots of windows. And it faces out to the scenic landscape that will invigorate me more than a crummy TV would (thinking of all the gym treadmills facing monitors playing CNN all day - so uninspired).