Sprint Training vs. Long Distance Running
Running has been around since the first man on earth, no doubt, and there is such a bonanza of information on this subject out there, I won’t cover it too in-depth here. But I will make some recommendations: First off, if it is your undeterred lifelong ambition to do long-distance running, or if you already are a Prefontaine disciple, good for you. I won’t stand in your way. Now, for everybody else, especially those of you who are embarking for the first time on a fitness program, consider this: long distance runners are no strangers to a plethora of injuries. “Wait a minute!” you say. “Long-distance running is an endurance exercise, thus keeping in line with the Organic-Fitness maxim of training for endurance!” Good, my friend, you were paying attention. Long-distance running is indeed an endurance exercise, so why don’t we recommend it (especially for beginners)? Because it is a HIGH-IMPACT exercise. Just like weight lifting, the more of it you do, the greater the risk of injury on your joints over the long term. Former SEAL Stew Smith in his book, Maximum Fitness, lists running as "THE most dangerous form of exercise." I used to compete in high school track and field, and my favorite event was the sprint. I still love to sprint, and I recommend incorporating sprint training into your program, working up to uphill sprint training… but start slowly! Here is an example of a running program I recommend: Jog 1 mile (warm-up), sprint 100 yards, run 1 mile, sprint 100 yards, run 1 mile, sprint 50 yards, jog ˝ mile (cool down). And I would NOT recommend this be done every day, only twice a week at most. The reason is that pounding your entire bodyweight on the pavement, where most of the force is absorbed by your knees, ankles, and feet will introduce you to a number of injuries. When it comes to running, or any other high-impact activity, train smart, and limit how much you train. If you already sprint, click here to develop Killer Speed (eBook)! After you have done bodyweight calisthenics for a while, and successfully incorporated sprint training, you may decide that you love running so much you want to start running for long-distance. At this point your body should be strong, flexible, and toughened by endurance training, so go for it. But increase your distance by small lengths, and pay close attention to what your joints tell you! As a final note, the best long-distance endurance training I recommend, even for beginners, is mountain biking. Mountain biking is a far-softer impact activity than running, and in my opinion more fun! You can cover greater distances and see a lot of awesome scenery on trails, whereas if you tried to run on those trails (called, oddly enough, trail running), you have a high chance of spraining your ankle. If you desire to travel the trails though, and cannot afford a mountain bike, then I recommend hiking or powerwalking (also called racewalking). Some people are still serious (or getting serious) about running, and it is an activity that will always be around. If you choose to advance your skills as a runner, please do so wisely and carefully. If you're still unsure of the whole 'injury' thing, just talk to different runners. Each will probably have a dozen or so stories of sustained injuries. Just be careful and Educate Yourself on Running! (The Complete Runner eBook)
Click here to read a great article on walking, the exercise some have touted "the best exercise there is". (Psst! if you do walk... whenever possible, Powerwalk or Racewalk; don't just amble!)
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