Personal Experience: Sprinting has a significant effect on improving subjective alertness and overall well-being. Specific steps are as follows: First, do a few minutes of stretching and warm-up exercises in the morning, then jog 1500 to 2000 meters. The purpose of this jogging is not to clock in or pursue speed, but to thoroughly warm up. You can vary your running posture on the track, such as running backwards, sideways, or doing high knee skipping, etc. Sprinting is a sport that is very prone to injury. Your hamstrings, glutes, and lower back must be fully warmed up, otherwise you are prone to injury. Injuries to these muscles will cause severe soreness that can take several days to recover. Before sprinting, do plenty of high knee push-off exercises to thoroughly warm up your leg muscles and joints. The distance and number of sprints vary depending on individual physical condition. Too few sprints are ineffective, while too many can lead to injury. My personal experience is that sprinting 60 meters (approximately nine to ten seconds) for three to four sets is sufficient. Take three to four minutes to stretch and rest between each sprint set. Sprinting requires absolute effort. The peak stimulation to the body and brain during those ten seconds of sprinting surpasses that of boxing, swimming, soccer, various other high-intensity interval training (HIIT), and any other sport I can imagine. Because only three to four sets are done, the physical exertion is limited, but the subjective effects on the body and brain are incredibly wonderful. Because the running volume is not high, you won't feel particularly tired afterward. You'll feel more energetic than usual throughout the day, your perception will be sharper, and your body will feel lighter. That long-lost youthful vitality will return. This feeling can last for six to eight hours or more. I used to experience a brief period of mental clarity after swimming in the morning, but it usually only lasted one or two hours. Long-distance jogging also gives a feeling of mental clarity, but it only lasts two to three hours, and generally, due to the high running volume (30 to 60 minutes), the body easily becomes fatigued. The refreshing and invigorating feeling after a sprint can last a whole day—this is a repeatable experience. What are the underlying physiological mechanisms behind this phenomenon? We'll break it down in detail next time.