Jogging and sprints utilize different energy systems in the body to power muscles. Understanding how the aerobic and anaerobic energy systems work during these two running activities will allow you to select the right choice to increase running endurance.
Sprints
Sprints are a form of running that involves working at high intensities for an all-out effort for brief time periods. This method recruits your anaerobic system, which utilizes muscle glycogen to power muscles. Glycogen for anaerobic exercise depletes rather quickly, making sprints difficult to sustain over time. Typically, sprint distances never exceed a distance of 800 meters, which makes this running method ineffective for increasing endurance.
Jogging
Jogging provides a variation of running that involves working at lower intensities over a longer period of time. This running method is considered aerobic exercise due to the oxygen utilization for supplying working muscles. Aerobic exercise enables an exerciser to work for longer durations as aerobic capacity improves. Jogging increases your aerobic capacity and muscular endurance, which results in longer running distances.
Increase Endurance
For advancements in your running endurance "Running Times.com" recommends increasing your weekly mileage by 10 to 15 percent over a two- or three-week period. For example, if you currently run 20 miles weekly, up your distance to 22 or 23 miles for three weeks before further increasing your distance. The running website also advises that upping distance proves more effective than adding frequency to your endurance training.
Warnings
Consult your doctor to assess if you are healthy enough to participate in a running program. Your medical history and existing conditions are reviewed to ensure exercise safety. Take gradual steps when beginning your running program to ensure exercise adherence and injury risk reduction.
Member Comments