Running Vs. Sprinting

Posted under: Exercise, Fitness, Motivation, Physical activity

Marathon VS Sprinter - Jane Mukami.fw

Who would you rather look like?

I took up outdoor running in 2008 while searching for the perfect weight loss program. I went from running 3 miles a day 3-4 times a week to 6 miles 5 – 6 times a week. In a matter of months, I had signed up with running groups and got motivated to participate in 1/2 marathons. Running became my life and would rack up 25 -30 miles a week or more. My weight however did not budge.  I combined morning outdoor running with evening group workout sessions such as step aerobics, kickboxing and weight training classes. The most weight I ever lost was 3 Ibs and was far from toning up.

When I started serious weight training in 2010 I had to cut out long distance running for 2 reasons:

i) To achieve a toned look I needed to build muscle and burn fat. Long distance running burns fat, but it also burns muscle

ii) Instead of long distance running I took up sprinting /high intensity interval training whereby I would run (on a treadmill) at a very high speed for 2 minutes and then rest for 1 for a total of 30 minutes.

My opinion is that jogging,  running or sprinting WILL burn calories and help with weight loss but it cannot be the ONLY activity you engage in.  All three  ON THEIR OWN do different things to the body, produce totally different results and MUST be combined with strength/weight training and clean eating for a shapely, tighter body.

I choose sprinting because of its inexhaustible benefits and also because it supports my fitness goals.  Sprinting also provides a longer lasting post workout after-burn ( up to 24 hours) than any other form of running.  Not all Running Is Created Equal!


38 thoughts on “Running Vs. Sprinting”

Just like I suspected. I do HIIT on the stairmaster for 20-30 mins. Very good infor. Thanks Jane and keep up the good work.

Awesome insights Jane Mukami.
How about walking like 4.8kms a day, 5times a week, combined with squats, lounges and some sit-ups?
My goal is to lose belly fat and tone up.

Hi wanjiru, you will eventually lose the weight/burn the fat but very slowly…you need to do some type of running that raises your hear rate and incinerates the fat. You will lose fat evenly since there is no way to only target fat in the belly.

Hello Jane,

I know for sure the sprinting is the best way to go. You have to build your heart muscles amd break down the walls. I guy by the name of Darnin Steel have some of the best advice when it comes to building muscles. Have you ever seen his YouTube channel?

I think running and sprinting both have their place. I agree that sprinting is a much better way to burn fat and built muscle. But there is also the issue of building endurance and improving cardiovascular health. Running is pretty hard to replace when it comes to those, which is why militaries all over the world continue to make their new recruits run for long periods throughout the day.

Thanks Jane for the information. I think I am a sprinter, but somehow I started doing long distance running which I don’t think is doing any justice to me.

I’m not that much of a online reader to be honest but your sites really nice, keep it up!
I’ll go ahead and bookmark your website to come back in the future.
Many thanks

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I am no tin the business of recommending fast methods only because fast methods don’t work. Working out, eating clean are the only methods that keep the weight off long term…sorry.

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