Running Vs. Sprinting

 

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!

126 Comments

  1. Wanjiru Maina August 27, 2014 at 1:45 pm - Reply

    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.

  2. Keely August 27, 2014 at 2:19 pm - Reply

    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?

    • Jane Mukami April 13, 2015 at 6:38 pm - Reply

      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.

  3. Ruth August 27, 2014 at 4:18 pm - Reply

    Oh really… I understand why I never lose weight yet I’ve been jogging for the longest time.

  4. Gary Booker August 27, 2014 at 6:42 pm - Reply

    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.

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  5. Terry Mwangi August 27, 2014 at 11:26 pm - Reply

    Great post…Very helpful info, as always. Thanks Jane Mukami. And congrats on the new website.

  6. Sue August 28, 2014 at 7:30 am - Reply

    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.

  7. Sue August 28, 2014 at 7:30 am - Reply

    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.

  8. Marianne August 28, 2014 at 5:58 pm - Reply

    Great article….
    As you know I’m mama long distance but retirement is in order

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  10. Jane Mukami September 19, 2014 at 1:53 pm - Reply

    Thank you very much Lincoln…your compliment means a lot especially because I’m not a writer by profession 🙂

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    • Jane Mukami October 9, 2014 at 3:22 pm - Reply

      Thanks Francine!

      • Jane Mukami April 13, 2015 at 6:39 pm - Reply

        Thanks Suzanne…i really appreciate your comment

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  17. Suzanne March 16, 2015 at 8:51 pm - Reply

    Hi Jane I am a member of your group and wanted to say thanks for all you do! Sue

  18. Carol M March 16, 2015 at 10:05 pm - Reply

    Hello, I read your blog occasionally and I wanted to find out if you can recommend the fastest way to lose 10kgs? Thanks in advance. Carol

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    • Jane Mukami April 13, 2015 at 6:38 pm - Reply

      Ariel…thank you very much!

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    • Jane Mukami April 13, 2015 at 6:36 pm - Reply

      Thanks Mark! Glad you’re enjoying the site!

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  27. Malika Kiarie April 12, 2015 at 9:41 pm - Reply

    This is a very insightful post Jane Mukami! Thanks for sharing.

  28. Malika Kiarie April 12, 2015 at 9:41 pm - Reply

    This is a very insightful post Jane Mukami! Thanks for sharing.

    • Jane Mukami April 13, 2015 at 6:39 pm - Reply

      Thanks Malika!

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  33. Alice jepkirui December 6, 2017 at 5:46 am - Reply

    Thanks Jane mukami for not getting tired educating us on the best ways to have healthier bodies… Lesson learned… I always thought running is more effective. Thank you

  34. HELLEN December 6, 2017 at 5:50 am - Reply

    Running and walking for weight lose which is more effective..also for the same weight maintainance which would you recommend

    Thanks

  35. Faith December 6, 2017 at 5:54 am - Reply

    Oh great information,I will definitely try this.HIIT

  36. Lilies December 6, 2017 at 5:57 am - Reply

    Uuuuuh, this really makes a lot of sense. I lose weight when I start the running then it stagnates though I get tone. I will try this method! Thank you.

  37. Peter December 6, 2017 at 5:58 am - Reply

    Great post, i admit have been doing it the wrong way. Thanks for sharing such a great info.

  38. Katherine December 6, 2017 at 6:01 am - Reply

    Thanks Jane – Excellent advice.

  39. Leona December 6, 2017 at 6:05 am - Reply

    Hey Jane thank you for your 10 day detox I used it once and since then my life has changed I’ve taken control of my life in terms of everything.my diet my personal life.it made me feel like I could do anything with perseverance consistence and patience not forgetting hope. Continue helping other people especially women who want to achieve their dream bodies be blessed.

  40. Mariam Wanjiru December 6, 2017 at 6:08 am - Reply

    This is really true. I Was doing alot of running, ended up losing alot of fresh. I’ve now changed to some jogging, weights and checking on diet. Thanks Jane mukami. You are God sent.

  41. Samie G December 6, 2017 at 6:12 am - Reply

    Brillant Insight my friend, Asante sana.

  42. LW December 6, 2017 at 6:19 am - Reply

    Very interesting. Makes sense now. Got a trainer who made me sprint and now I understand why. 🙂 But the malaria after the workout is real! Thanks for this Mukami.

  43. Irene December 6, 2017 at 6:20 am - Reply

    Hi Mukami,
    Thank you so much for this, I’ve been running 10-15km every Saturday since August and I haven’t seen a change. This makes a lot of sense seems I need to change into a different workout routine.

  44. Pauline Waigwe December 6, 2017 at 6:33 am - Reply

    Thanks Jane. This is really helping Me understand why certain work outs haven’t yielded any fruits. I realized when I do Tae-bo my body changes very quickly unlike other types of aerobics like Step. . Does this mean that Tae bo has the HIIT effect? I am not a fan of long distance running but I love sprinting so this makes me feel really good?

  45. Catherine wambui December 6, 2017 at 6:33 am - Reply

    Thanks alot Jane, this came in handy , i jog 5km 4 times a week and there is no much weight loss….will try this out!

  46. Jackline Mukami December 6, 2017 at 6:37 am - Reply

    Wow! Now I understand why all my running hasn’t bore me any fruits. I’m a mother of two.. My last born barely 3 months and I’ve put on so much weight.. I’m watching my diet now.. As I follow up on other ways pf loosing this fat.. Thanks a lot!

  47. Mary December 6, 2017 at 6:47 am - Reply

    Very inspiring Jane Mukami ! And you have a very beautiful soul to even share this knowledge with us for free.

  48. Rachel wanjiru December 6, 2017 at 6:55 am - Reply

    Ur blogs are excellent mine jogging is a bae ad am loving my self more thanks jane

  49. Raisa Ismaily December 6, 2017 at 7:01 am - Reply

    Hey Jane thanks for this 🙂
    I like running but I also want to get toned without having to visit the gym. Any advice?

  50. Tony Onyango December 6, 2017 at 7:03 am - Reply

    Thanks Jane, this is timely and coming just when I was thinking of beginning to jog.

  51. Gladys Gidraph December 6, 2017 at 7:08 am - Reply

    Amazing insight Jane! I love this post am forwarding to hubby asap. He rund 12kms 4 times a week and does not loose the wait !! I now see why- am happy i can across this today as we have just discussed his weight ths morning. For me i stopped working out last year and have gained some weight ,that needs to go ?? will definitely follow this program coz nothing is more discouraging than working out without results???
    Thanks girl! Keep them articles coming ??

  52. phruu December 6, 2017 at 7:15 am - Reply

    how do the sprinters get abs? is it really just coz they do the sprinting?

  53. Tabitha Musela December 6, 2017 at 7:15 am - Reply

    Hey Jane noted!Thanks for the info?

  54. Robi Chacha December 6, 2017 at 7:26 am - Reply

    Now I know why I never lost any kilo after running for a year. Thanks Jane for the Insights.Looking forward to more of your articles.

  55. Mel December 6, 2017 at 7:29 am - Reply

    Hi Jane,

    Thank you for always taking the time to share your story with us along with giving detailed information that is always super helpful.

    P.S : Your body is goals!

  56. Catherine December 6, 2017 at 8:02 am - Reply

    Thanks darling very helpful

  57. George Munyoki December 6, 2017 at 8:03 am - Reply

    Great Article.

    Perfect example is Bolt,the guy does intense weight training and is a sprinter thus his ripped physique.On the other hand our long distance runners have a slim physique though they get to have abs ?.

    Mucho love JM

  58. Jeniffer December 6, 2017 at 8:12 am - Reply

    You taught me a lot Janebut now I fear weight lifting since i don’t want to develop a masculine body
    What your advice?

  59. Jeniffer December 6, 2017 at 8:13 am - Reply

    You taught me a lot Jane:but now I fear weight lifting since i don’t want to develop a masculine body
    What your advice?

  60. Roseanne Ndiga December 6, 2017 at 8:16 am - Reply

    Timely article!!!VERY INFOMARTIVE…
    I like the style of writting…..
    Simple thus ‘digestible’

  61. Nahia Thabani December 6, 2017 at 8:26 am - Reply

    Thank you, i appreciate you for educating me,i am healthier and fit because of you,thanks a lot .

  62. Meggy December 6, 2017 at 8:40 am - Reply

    Thanks very much for that explanation. I used do jog during summer, then there is an open field somewhere on the way where I did sprintting all the time, but i pulled a muscle so i stopped.My question is what about brisk walk does it work like sprintting??

  63. Mary Wanjiku Thuita December 6, 2017 at 8:42 am - Reply

    Thanks for the information Jane ..could you please talk about nutrition when somebody is trying to build lean muscles..thankyou

  64. Lily December 6, 2017 at 8:47 am - Reply

    Wow! This couldn’t have come at a better time. I recently started running and have been working my way up to a half marathon because I have not been seeing results lately and thought this was the answer. Looks like I have to rethink that.

  65. salline handa December 6, 2017 at 8:49 am - Reply

    Aerobic/anerobic = great NEWS! thank you Jane! you are a Godsend!

  66. Pauline Kamau December 6, 2017 at 9:01 am - Reply

    Wow,great insight,i have been jogging butwill now incoporate both.
    Thanks Jane

  67. Michelle Boyd December 6, 2017 at 9:27 am - Reply

    I love this article! Now I understand why running was not the answer! I saw my body change completely over the course of a few months. I went back to weights with cardio and a seeing a huge difference. Will incorporate sprints now. Telling all my workout buddies!

  68. Jacky Rukara December 6, 2017 at 9:41 am - Reply

    Hi, thanks for the article. Been jogging for some time now and I’ve not lost a lot of weight, even after changing diet. Thanks for this info. I have a question though: At what speed would you consider someone to be sprinting?

  69. Queen December 6, 2017 at 9:48 am - Reply

    Now I know… I did running and lost fat and muscle at the same time to a point of looking unhealthy. I was happy I lost my pot belly but I was not happy with the new look. Now I know.. Thanks Jane… Sprinting is my new regime..

  70. Bridget December 6, 2017 at 10:08 am - Reply

    Quite informative..no wonder my running is almost zero..thanks mukami..

  71. Rosaliah December 6, 2017 at 10:16 am - Reply

    Thanks Jane for the awesome information.

  72. Sarah Jebitok December 6, 2017 at 10:24 am - Reply

    Thanks for such timely and informative post you are such an encouragement. God bless

  73. Mercy December 6, 2017 at 11:05 am - Reply

    Nice information @Jane mukani. I never knew this. But you have really enlightened me.Thank you

  74. Maggie D'souza December 7, 2017 at 3:59 am - Reply

    That’s really helpful Jane. However, I like to start by walking, then jogging & then finalize by sprinting. I’ve been skipping the sprinting but now that you’ve mentioned it,……. Thanks for the reminder

  75. Monicah Kamau December 7, 2017 at 4:06 am - Reply

    Jane Mukami I don’t know how I can thank you because your group has helped me so much. Keep that spirit burning to reach others. Before I joined your group I used to eat anyhowly. Be blessed

  76. mbugua Florence December 7, 2017 at 6:38 am - Reply

    Good morning Mukami, really appreciate for the good advice. long life Jane

  77. LILIAN OMONDI December 7, 2017 at 8:17 am - Reply

    Powerful insights Jane.. I do jog every morning and do other exercises as well and off course watch what I eat. And I’m going on very well. Thank you so much

  78. Nelly December 7, 2017 at 9:27 am - Reply

    Thanks for the insight.I do both.I love long distance though

  79. rachel odengo December 7, 2017 at 10:40 am - Reply

    Hi Jane i guess people have different experiences,mine is opposite treadmill no, i love running and it has made a great difference in my life. I believe it is the quickest way to burn fat and it works i top up with toning though

  80. Beryl Achieng December 7, 2017 at 10:53 am - Reply

    Thanks Jane for the information this I know will help but what can I do to tream my tummy Ts frustrating

  81. Ruth December 7, 2017 at 11:44 am - Reply

    Thanks Jane Mukami for this. I will definitely have to change tact

  82. Emma December 7, 2017 at 4:42 pm - Reply

    This is really helpful. I jog 3times a week plus clean eating, since June…haven’t weighed myself since then (don’t want 2get discouraged, lol) tho I feel change…slight

  83. Faith December 7, 2017 at 8:41 pm - Reply

    Thanks for the advice and especially now that am trying to lose 15kgs. Apart from the Detox and Sprinting, any other advice to lose and tone at the same time?

  84. Lucy December 8, 2017 at 9:43 am - Reply

    This is insightful I thought as long as I am running/jogging. I will focus on sprinting now. Thanks for the information.

  85. Lina December 8, 2017 at 11:04 am - Reply

    I used to go gym for aerobics exercise, cardio exercise by using treadmill, cycling ,and all the machine available. There was a

    time when I lost 25 kg. I felt more excited and tried to maintain not go back where I used to be.

    But some times things are hard and found out I gain 6 kg on the way.

    I didn’t have a perfect plan to make sure I stayed the same without gaining an inch..

    Thanx for sharing with us your experience on this journey of ours

    God bless you my dear

  86. Mary Mugure December 8, 2017 at 11:05 am - Reply

    Hey Jane,

    Am out here feeling honored since this information was sent to me directly via email. Am feeling very special.
    To be honest thanks for sharing this information because my habits are just about to change.

  87. Esther December 8, 2017 at 12:36 pm - Reply

    Learning

  88. Cecy Joe December 8, 2017 at 1:33 pm - Reply

    I will change and start this too. Hoping to see good change. Thanks Jane

  89. Daisy December 9, 2017 at 6:08 am - Reply

    That’s so true.. I do sprinting on the treadmill at intervals and weight training …tremendous results.

  90. Wambeti December 9, 2017 at 10:57 am - Reply

    Jane I agree with you. Am 50 yrs and am told running is bad for my hips and knees. could walking eating clean help reduce weight.

  91. Jannet December 9, 2017 at 11:49 am - Reply

    Thanks Mukami for the great insight now I know what and what not to do. Much appreciated

  92. Ritahnamunyu December 9, 2017 at 6:46 pm - Reply

    Thanks jane for the information now I know

  93. Pety Franz December 9, 2017 at 10:08 pm - Reply

    Very interesting article.

  94. Edz December 10, 2017 at 6:25 am - Reply

    Motivating article, been doing lots of jogging and running for years and never lost weight, only recently I thot of virgorous stretches and weights that I saw a change in 1 week, felt lighter, burned fat,etc had actually lost 1kg in a week to be frank. Am going on with the gym, more of cardio,cycling, crunches and body stretch.
    All the best…

  95. Abel December 11, 2017 at 5:53 am - Reply

    Knowledge is power you know,now am better than yesterday.

  96. TUSHABOMWE RONAH December 11, 2017 at 9:15 am - Reply

    Yes i agree. I run once a week but do high intensity training 3 times a week. Running alone does not give me abs or strengthen my muscles the way i want, but HIT does it real good. Thank You Jane

  97. Faith December 11, 2017 at 9:29 am - Reply

    Thanks for the insight Jane. Very educative.

  98. Becky December 11, 2017 at 11:30 am - Reply

    Hi Jane. So I am asthmatic and I tried running and slipping but I get so congested and get an attack. What would be my options?

  99. Cheruiyot December 12, 2017 at 5:50 am - Reply

    Thanks now I know I have been running for long but in vain

  100. Charles olalla December 12, 2017 at 7:05 am - Reply

    Thank you Jane for your educative segments on weight loss.

  101. Elizabeth Ngulu December 12, 2017 at 8:17 am - Reply

    Thanks Jane for the good work you are doing to make sure we live a healthy life. Keep it up. I like your blog.

  102. susan December 13, 2017 at 7:55 am - Reply

    wow thanks for the information.so helpful

  103. Sally Davie December 13, 2017 at 7:57 am - Reply

    Wao.
    That good to know.
    I now know why I haven’t been losing weight.
    Thanks Jane

  104. Njeri December 13, 2017 at 11:18 am - Reply

    Thanks Jane, will try and do the split intervals during my workout plan…what about loosing tummy fat and toning?

  105. Carol December 13, 2017 at 7:27 pm - Reply

    No wonder I jog every morning but loose no weight🤔🤔!! Ill start sprinting. Thanks ‘Kami’!

  106. Catherine Mwangi December 14, 2017 at 4:28 am - Reply

    Hi Jane,thanks for your help although i read much of your advice than exercising,i dont want to be left behind but i think this is the time i should workout more…thanks and God bless

  107. MARYAM December 14, 2017 at 12:29 pm - Reply

    Thank you Jane.
    This is a Great Post!!

  108. Josephine Josiah December 16, 2017 at 4:25 am - Reply

    Hey Jane
    Thank you for the valuable information. Sprinting it is henceforth.

  109. hemorrhoid January 13, 2018 at 9:27 am - Reply

    thank you

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