Rather than citing scientific studies and clinical tests, I would rather relay my own empirical, real-world evidence of the benefits of running and in particular sprints.
Scientific evidence is great, but as a regular middle- aged guy, I feel describing my own experiences about the perks of adding sprinting to your programming has way more impact.
So, what are some of benefits that I have experienced?
* Lower resting heart-rate/pulse.
* Better circulation.
* Increased athleticism, speed, and power that translates to other training.
* Overall aesthetics and a youthful appearance, in particular better abdominals/obliques, calves, quads, hamstrings, and glutes.
* And lastly, knowing that if I have a situation in which I must be somewhere in a hurry, I have the skill of sprinting in my back pocket—-you never know what life will throw at you.
Check out some strategies on how to incorporate sprints into your training here.