The Long Distance Side:
Long distance running seems to run the spectrum from a bucket list item to a lifestyle. When I think of long distance running, I envision a sunny sky, a long stretch of pavement with scenic views, and wonderful thoughts in my head; long distance running can put an immediate smile on your face. Long distance running is a form of steady state cardio (typically) in which a steady pace is kept over a long duration of time.
Long distance, steady state running requires a great deal of energy to sustain the body’s activity. Carbohydrate, fat, and protein stores are common sources of energy, as well as, unfortunately, muscle mass; yes, that’s right…you’re body will begin degrading the muscle you worked hard to put on in order to complete a long run.
Pros:
-Ability to focus and clear your mind
-Increased cardiovascular endurance
-Increased VO2 max/the body’s ability to take in more oxygen
-Initial decrease in weight (there is a great difference between losing overall weight and losing body fat)
Cons:
-Calories are burned only during the period of exercise, so the metabolism is not increased
-Results are seen initially, but can quickly plateau, taking longer to see fat loss results
-Decrease in muscle mass
-Increased joint pain
The Sprint Side:
Unlike long distance running, sprints, to me, are a treadmill, high school track, or parking lot where I have to give it my all and be in the zone. It requires a little bit more motivation for me to get geared up for a sprint workout! Still, I’m hooked on the short workout duration and results! Sprints entail short bursts of maximum effort followed by rest periods, which can range from active rests (slow walking) to all out rests.
Pros:
-Calories are burned during AND AFTER the workout, heightening the metabolism
-Faster results are achieved in a shorter period of time (a good sprint workout may only last 15-20 minutes to achieve the same results as a 60 minute time – depending on several different variables)
-Promotes lean muscle mass to help achieve a fit look
-Increases cardiovascular endurance and VO2max
Cons:
-Increased intensity may require a gradual build up
My Verdict:
Sprints for the win! My verdict is strictly based on fat loss, because I believe there are many benefits to both sides. In fact, I enjoy a long distance run every now and then, but my cardio workouts are primarily sprint workouts, especially because my goals are more geared toward how I want my body to look. Sprints are, in my opinion, the best option to lose fat and create a fit body due to the afterburn – the caloric burn after your workout finishes helps you boost your metabolism. Sprints are a form of HIIT (high intensity interval training) cardio, which has many studies to back up its effectiveness, especially fat loss effectiveness over a short period of time.
As fat loss relates to long distance running, I often see individuals begin a running regimen to lose weight, which they do initially; however, the plateau that often follows can be de-motivating so much that individuals will stop their running program. Due to the decrease in muscle mass and slower metabolism, weight gain commonly follows. I see this as two steps forward and two steps back; you don’t want to work hard to end up in the same spot!
Keep in mind, my opinion on the topic is geared toward fat loss. There are many wonderful benefits of long distance running, and personally, I’m a big believer in doing whatever it is that makes you happy, so if running makes you happy, go for it! I always aim to help others just as I would like to receive advice from someone.
This is interesting. I never was able to get into long distance running, but i do like to get in a 3 miles run (sometimes up to 5 but never more). I'm not always sprinting during these runs though. I also do aerobics and small weights on other days. Do you think getting adequate amounts of protein can help reverse the muscle loss associated with long distance running?
I've just gotten back to the gym after a summer-long hiatus, and my trips have always started with a run to get my blood flowing and heart rate up. I was a sprinter in junior high and high school (5 years ago!) so my running has always been faster than most. What I was wondering is: when you're running on the treadmill, what is a good speed to set it to in order to get a good "sprint" speed?
hello, I was hoping I may ask you a question.. for a woman trying to maintain lean muscle mass and decrease fat slightly, how often would you advise Short runs and how many calories to burn (target)? My Gf is 5'0 117lbs, very petite frame.
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