Looking for a way to spice up your time on the treadmill? Try sprinting intervals.

By now it's almost a farce. Contestants on "The Biggest Loser" are pushed to run mind-numbing sprints on the treadmill. The contestants hesitate, saying, "I can't do it!" The trainer gets in their faces, calls them on their fears, and screams until they get back on the treadmill. Pushed to completion, the nearly-collapsed contestants develop looks of awe on their faces and praise the trainer and the show for helping them face and conquer their fears. You have just experienced treadmill sprinting, "Biggest Loser" style. And this season, it appears to be happening every episode.

So how do we mere mortals pull off this exercise without a TV crew? Is it even worth it to do treadmill sprints?

Sure, and here's an easy way to start:

• Practice jumping onto the metal runners on either side of the treadmill. Use your arms to support your weight as you open your legs to each side of the moving belt. Be sure you can do this quickly and easily, in case you need to perform this movement during the sprint.
• Increase your speed by 25 percent of your normal pace, so if you usually walk at 4 mph, jump it up to 5. If you normally run a 10-minute mile (6 mph), try running at an eight-minute mile pace (7.5 mph). Try to stay on the treadmill for 20 seconds. If you feel like you're going to fall, or if you feel dizzy, stop immediately.
• If you're successful at the increased speed, try to keep it up for 30 seconds the next time. Do two or three of these sprints during your first 30-minute treadmill workout. Over the course of the next month, attempt to increase the amount of time you continuously sprint to two minutes.
• Once you are regularly sprinting for two minutes at a time, do three or four sprints per workout.

Sprint training can be done once or twice per week. It increases your cardiovascular endurance, your anaerobic threshold and will give a little goose to your calorie burn during the workout. The sprints allow you to burn about 20 to 30 more calories a session, about the same as a Hershey's kiss!

If you're just getting started, try this beginner running plan.

Feel like you hit a plateau on your runs? I can relate -- I feel like I've been running at the same pace since I've started. I know I've gotten marginally faster but I'm having trouble pushing myself further -- I feel like I'm already going at my max intensity.

But becoming a faster runner only take 10 seconds, according to this article from Runner's World. The secret? Run uphill as fast as you can for 10 seconds each run. It will help you develop the necessary speed and muscle power in no time at all. Plus, after running up a hill, running on flat ground seems like a breeze, right? And an added bonus? Running uphill will also help you tone your legs.

So next time your running, don't run away from the hills -- head for them!

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My last vivid memory of the beach dates back to March 2005, just after I was discharged from the hospital. I'd been hospitalized for five days for chemotherapy-induced low blood counts and a fever. It took antibiotics, a blood transfusion, and a lot of rest to help me recover, and I celebrated my homecoming with a family trip to the beach. I felt generally well for the duration of my ocean getaway, but I was weak. It took every ounce of my strength just to hold my hat and wig on my head when winds threatened to take it for a spin -- which it did on one occasion. Less than two weeks later, I was back in the hospital.

This past weekend, I was back at the beach. Now, I have a new vivid memory.

The weather was perfect, with temperatures ideal for running. The sand was a little sloped, a little soft, and a lot bumpy but I didn't mind. Equipped with my MP3 player and five of my favorite songs, I ran. And ran. When my songs ended, I turned around and ran back. I felt strong, alive, invincible. Later in the day, I ran again. I even did some sprinting. It was invigorating.

There are no visions of cancer that accompany this memory. No hospital stays. No wigs and hats. Just the way I like it.

Memories are powerful. So is the passage of time.

When running for endurance and exercise or getting ready for a big race, putting the right foods in your stomach is just as important as putting miles in your legs. Without a good nutrition to balance training, it can bog down the body and make a runner feel uneasy. That's why The Final Sprint has compiled this very thorough article on optimum nutrition for runners.

The great thing about this report is that it has good information for any level of runner. Whether you're an experienced morning athlete or a novice who gets a workout in after dinner, the nutritional advice can help shed light on the importance of eating the right foods at the right time. First off, don't make the mistake of not getting food before heading out. That's where lack of energy comes from and it can adversely affect performance.

In the morning, try consuming around 500 calories of a low-fat, high-carb food. Followed by half a pint of water, this combo can be all you need if taken two to three hours before working out. Don't forget a post-exercise meal either. Anything with high carbs and protein for muscle replenishment is ideal (pasta, chicken, protein shakes, etc). This is literally the tip of the iceberg, so don't forget to check out the rest of the article for more information!

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