How to Sprint Into Your 80s (Fast Over 40 Coach Explains Longevity, Speed, and “No Jogging”)

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Jan 14, 2026

Cynthia Monteleone, a professional sprint coach and founder of FastOver40, shares her insights on sprinting for longevity and fitness for those over 40. She recounts her father's inspiring late-life sprinting journey after surgery and her own impressive comeback. Cynthia emphasizes the importance of recovery, nutrition shifts, and why sprinting outperforms chronic cardio in boosting brain and body health. Listeners will also learn practical ways to start sprinting safely, the cognitive benefits of high-intensity training, and effective training strategies for older athletes.

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ANECDOTE

82-Year-Old Dad Took Up Sprinting

Cynthia's dad started sprinting at age 82 and competed 12 weeks after bypass surgery.
Cynthia used hill walks, strength work, and gradual sprints to prepare him for the World Championships.

ADVICE

Use A Three-Day Sprint Template

Structure sprint training with three weekly sprint days, one tempo day, and one race-model day for specificity.
Use rest period length to control intensity and include long rest for true max efforts.

ANECDOTE

Beat College PR At 43

Cynthia returned to competition after having children and beat her college 400m PR at age 43.
She combined strength training, metabolics, and disciplined nutrition to reach faster times than in college.

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Cynthia Monteleone (@FastOver40) breaks down why sprinting is one of the highest ROI tools for longevity, body comp, and performance, plus how to start safely without wrecking your joints. We get into her dad starting sprinting at 82, competing 12 weeks after bypass surgery, her own comeback from a 1:30 400m to running faster than her college PR, and the training principles most people miss: recovery, intent, periodization, and neurological “signal quality.” We also hit nutrition strategy (eating for neurotransmitters), why she’s anti “chronic cardio,” how sprinting may support brain cleanup (glymphatic system), and practical beginner progressions like hill walks, drills, and bike/rower sprints.Special perks for our listeners below!🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWER to save 20% off site wide, or code POWERPROJECT to save an additional 5% off your Build a Box Subscription!🩸 Get your BLOODWORK/TRT/PEPTIDES! 🩸 ➢ https://marekhealth.com and use code "POWERPROJECT" for 10% off Self-Service Labs and Guided Optimization®.🧠 Methylene Blue: Better Focus, Sleep and Mood 🧠 Use Code POWER10 for 10% off!➢https://troscriptions.com?utm_source=affiliate&ut-m_medium=podcast&ut-m_campaign=MarkBel-I_podcastBest 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1Pumps explained: https://youtu.be/qPG9JXjlhpM?si=JZN09-FakTjoJuaW🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎➢https://emr-tek.com/Use code: POWERPROJECT to save 20% off your order!👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶➢https://vivobarefoot.com/powerproject🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!