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The pros and cons of distance running vs. sprinting: Which is right for you?
If you’re at all like me, then at the start of each new year, you get the grandiose idea that you’re going to take up running. Now up to this point – for me – this resolution has never lasted. I consider myself to be a pretty active person; I work out between four to five times per week with a combo of lifting weights, high-intensity interval training, and low-intensity work (usually walking outside with my dog or inside on the treadmill).
Running, however, has just never been my thing. Recently though, I’ve been wanting to mix up my training a bit and add in some endurance training, so running seemed like the most logical option. In order to make an informed decision as to whether or not running is right for me, I decided to dig into some of the benefits and potential drawbacks of the popular exercise.
Benefits of running
Healthline reports that running just five to ten minutes each day at a moderate pace, “may help reduce your risk of death from heart attacks, strokes, and other common diseases. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day.” Phew, that’s good news if you’re not too fond of distance running.
Research suggests that aerobic exercise – or any activity that makes you use large muscle groups and gets your heart rate up – can improve memory, fight cognitive decline, reduce stress, and lower the risk of death. Running, of course, burns calories and therefore can support weight loss efforts.
Running daily – or even just twice a week – can have benefits for your health, including:
- Reduced risk of death from heart attack or stroke
- Reduced risk of cardiovascular disease
- Lower risk of developing cancer
- Lower risk of developing neurological diseases like Alzheimer’s and Parkinson’s disease
Many of these benefits can be achieved with a minimal amount of running daily – between 10 and 15 minutes – but a research study from The American Journal of Epidemiology recommends running for two and a half hours each week, or 30 minutes, five days a week. However, many of these benefits can be found from the same amount of other aerobic activity, including walking, cycling, and swimming.
Potential drawbacks of running
Because running is a high-intensity exercise, it can make you more susceptible to injury. One of the most common running-related injuries is overuse, which typically causes shin splints and knee pain. Overuse injuries often occur because someone is pushing themselves too hard too soon. If you’ve never ran before, a better way to ease into running is to progress into it slowly, starting with a walking program first and then working your way into jogging and running.
There are a few ways to avoid an overuse injury, including ensuring that you have the appropriate running shoes, warming up before running and stretching after, running with proper form, and mixing up your running days with cross training, such as cycling, lifting, or swimming.
What about sprints?
As someone who loathes the idea of distance running, I have turned to sprints to serve as my high-intensity exercise.
Sprinting, as opposed to running, is typically completed at a much faster speed for a shorter duration of time. According to Livestrong, “when you begin to sprint, you cross into an anaerobic zone and use glycogen, rather than oxygen, to fuel your muscle cells. The buildup of glycogen produces lactic acid, which makes you quickly feel fatigue and, in some cases, a burning sensation in your muscles. This is why a sprint cannot be held for long distances or durations.”
Both running and sprinting offer cardiovascular benefits, but sprinting is considered to be better for building muscle mass and power, increasing speed, and burning more calories in a shorter amount of time. Running, on the other hand, is more effective for building endurance and burning fat over longer distances.
According to an article from Business Insider, sprinting primarily utilizes fast-twitch muscle fibers, which leads to rapid muscle recruitment and increased power, while running engages slow-twitch muscle fibers for sustained endurance.
So, which is right for you?
Deciding whether running or sprinting is right for you is based completely upon your goals. If your goal is to burn calories quickly and build muscle, consider adding sprints into your weekly workout routine. On the other hand, if you’re looking to build your endurance, consider making running part of your regular routine. If all of those sound like they’re a part of your goals, consider adding a combination of distance running and sprints to your routine.
I will likely continue adding sprints into my weekly routine, as the idea of running long distances just seems so very boring to me. However, I will likely add running a couple of miles each month into my schedule here and there, just for the added benefits that even a little bit of running can provide. That, and for some reason, I have running a 5k on my bucket list. I’d prefer to get that done sooner rather than later.
*Disclaimer: All medical claims made in this article are information provided by the subject. The information is general in nature and not specifically meant for any particular individual. You should always seek out medical assistance from a medical professional based on your individual needs and circumstances.