Running on the treadmill... Sprint or jog?

  • DrobUA

    Posts: 1331

    Dec 30, 2009 1:40 AM GMT
    As far as burning calories go is it better to sprint for a shorter amount of time or jog for a longer amount of time?
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    Dec 30, 2009 2:00 AM GMT
    I think most people would rather do the sprinting because running at a steady pace on the treadmill is freaking boring.

    But they both burn fat/calories. It's just a matter of what works best for your body. Try each for a couple weeks and see which one gives you better results.
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    Dec 30, 2009 7:31 AM GMT
    i agree with Xrichx .
    Intervals make time go quicker on the treadmill .

    but i think you're confusing sprint with intervals..
    There's a slight difference between the two.



    A good way to do them is to go 1" on, 1" off . Start at let's say level 6 and at each minute on , you increase the level by one. Once you reach the maximum level you can sustain for 1 minute, then you keep going but decrease level by one at each "on" minute. It's pretty brutal because the "off" minutes start to feel really short. :p
    Sometimes when i bring the levels down, when i reach level 8, i stretch the intervals to 2 minutes on, still 1 min off.
    The one minute off you can do at walking speed , around level 3 perhaps. Choose one you like.
    Btw, if you cheat by a few seconds , it's no big deal, you'll still improve. We're not machines, but try to be as steady as you can time wise.

    Now if you're not used to running yet, you should go easy on that. Preferably wait a few weeks before doing intervals even. Just warm up and increase to a level at which sustaining a conversation becomes impossible. Keep it there.
    If you feel you can't sustain it, bring it down for a while, and when you're rested , go back again.

    IF you do intervals, 25 minutes total is all you need, and probably all you should do.

    I also lift the carpet to .5 when i run . It almost feels like running in real conditions.

    ah, about sprints: unless you race there's little point in them. They are all out, 100% of Vo2max . Explosive effort which you try to keep on till you
    explode. It's normal to feel nauseous and need to sit down after each one if you do them right. I've seen people actually vomit after sprints.

    Intervals are more at 85 to 90% of Vo2Max. A ride in the park ..teehee. :p
    They help to raise your Vo2max, so it takes longer before you go into lactic acid hell.

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    Jan 09, 2010 9:47 PM GMT
    xassantex saidi agree with Xrichx .
    Intervals make time go quicker on the treadmill .

    but i think you're confusing sprint with intervals..
    There's a slight difference between the two.



    A good way to do them is to go 1" on, 1" off . Start at let's say level 6 and at each minute on , you increase the level by one. Once you reach the maximum level you can sustain for 1 minute, then you keep going but decrease level by one at each "on" minute. It's pretty brutal because the "off" minutes start to feel really short. :p
    Sometimes when i bring the levels down, when i reach level 8, i stretch the intervals to 2 minutes on, still 1 min off.
    The one minute off you can do at walking speed , around level 3 perhaps. Choose one you like.
    Btw, if you cheat by a few seconds , it's no big deal, you'll still improve. We're not machines, but try to be as steady as you can time wise.

    Now if you're not used to running yet, you should go easy on that. Preferably wait a few weeks before doing intervals even. Just warm up and increase to a level at which sustaining a conversation becomes impossible. Keep it there.
    If you feel you can't sustain it, bring it down for a while, and when you're rested , go back again.

    IF you do intervals, 25 minutes total is all you need, and probably all you should do.

    I also lift the carpet to .5 when i run . It almost feels like running in real conditions.

    ah, about sprints: unless you race there's little point in them. They are all out, 100% of Vo2max . Explosive effort which you try to keep on till you
    explode. It's normal to feel nauseous and need to sit down after each one if you do them right. I've seen people actually vomit after sprints.

    Intervals are more at 85 to 90% of Vo2Max. A ride in the park ..teehee. :p
    They help to raise your Vo2max, so it takes longer before you go into lactic acid hell.


    Great info, thanks!
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    Jan 10, 2010 6:04 PM GMT
    welcome icon_smile.gif

    but forum infos are always so condensed, it's not possible to go in depth.
    So i still would recommend to research it deeper and read full articles on the topic. Cycling magazines usually will have stuff about intervals, sprints, LSD ( long steady distance) etc.
    And running magazines will talk about tempo, fartlek, intervals etc.

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    Jan 11, 2010 5:23 AM GMT
    I'm considering getting a personal trainer in order to just set a solid foundation (money being the key issue at the moment). I'll definately look this up further though so I'll have things to ask as they pertain to my physical condition.

    Thanks again.
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    Jan 11, 2010 5:31 AM GMT
    There are two big reasons you should jog:

    1) Your body aerobically burns fat at a lower heart rate than sprints will allow, and sprints can't be sustained for as long a period of time; and

    2) If I recall you're the guy with a heart rate that can be measured in hertz, so I wouldn't exactly tempt fate until you've been to a doctor to figure out why your heart rate is so high.
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    Jan 11, 2010 5:31 AM GMT
    Check out High Intensity Interval Training.
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    Jan 11, 2010 5:37 AM GMT
    abelian0> you're the guy with a heart rate that can be measured in hertz, so I wouldn't exactly tempt fate until you've been to a doctor to figure out why your heart rate is so high.

    That was my thought exactly.

    Just to pile it on, I'm thinking the heart rate might be that high because (as discussed in a 3rd topic) he was thinking about coming out to the parents over the holidays (but last I heard, hadn't yet).... (:
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    Jan 11, 2010 5:37 AM GMT
    DrobUA saidAs far as burning calories go is it better to sprint for a shorter amount of time or jog for a longer amount of time?


    I know most people won't believe this, but it is supported by research.

    Whether you sprint or jog, 1 mile = approx 100 calories. So you might say, why not sprint and get it over with. It's the difference between interval training and long distance running...while the calories per mile are roughly the same, it's true that your basal metabolism stays more elevated after sprinting.

    So far, it looks like I am arguing for sprinting. But if your goal is calorie burn, and loss of fat....gut it up. Running slow for several miles may be boring, but it will burn more calories than sprinting for one mile, even with the higher basal metabolism.

    What I don't understand is watching all these guys running on treadmills and complaining on how boring that is. Run out in the real world, on trails, or on the street. Infintely more interesting than running in place like a lab rat.

    john
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    Jan 11, 2010 5:38 AM GMT
    I hope, for his health, that that's it.

    Caesarea4 saidabelian0> you're the guy with a heart rate that can be measured in hertz, so I wouldn't exactly tempt fate until you've been to a doctor to figure out why your heart rate is so high.

    That was my thought exactly.

    Just to pile it on, I'm thinking the heart rate might be that high because (as discussed in a 3rd topic) he was thinking about coming out to the parents over the holidays (but last I heard, hadn't yet).... (:
  • jock_n_ca

    Posts: 148

    Jan 11, 2010 5:40 AM GMT
    get yerself outside. a treadmill propels you forward. outside you propel yourself. it's completely different.
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    Jan 11, 2010 5:43 AM GMT
    fastprof> What I don't understand is watching all these guys running on treadmills and complaining on how boring that is. Run out in the real world, on trails, or on the street. Infintely more interesting than running in place like a lab rat.

    That may be a function of geographic location and climate. Right now it's 13°F (-1°F wind chill) outside. Add to that the snow and ice on the ground.... and you know why I'm a big fan of global warming! (:

    Of course where the weather is nice(r) year round, running around a track may be better if you want to know more precisely how far you've run and keep track of splits.
  • UStriathlete

    Posts: 320

    Jan 11, 2010 5:59 AM GMT
    good idea you're getting a trainer to give you professional opinion. cuz the advice here is complete crap.

    i'm a qualified professional trainer and have competed in triathlon for 22 yrs, USAT all american 15 yrs, competed in the hawaii ironman 9 times.
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    Jan 11, 2010 6:30 AM GMT
    Won't sprinting start to work your cardio system rather than burn calories?

    (sorry, it's the end of the work day and my brain has stopped)
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    Jan 11, 2010 6:33 AM GMT
    Do this...

  • jrs1

    Posts: 4388

    Jan 11, 2010 6:46 AM GMT
    MeOhMy saidDo this...


    somehow I just knew you would ...



    and SLAM.
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    Jan 11, 2010 6:48 AM GMT
    jrs1 said
    MeOhMy saidDo this...


    somehow I just knew you would ...

    and SLAM.


    THIS.... is EFFING amazing.

  • jrs1

    Posts: 4388

    Jan 11, 2010 6:52 AM GMT

    he just plays it off ...

    unlike this guy ...

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    Jan 11, 2010 6:55 AM GMT
    and the always amazing... "girl vs. treadmill"

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    Jan 11, 2010 7:17 AM GMT
    UStriathlete saidgood idea you're getting a trainer to give you professional opinion. cuz the advice here is complete crap,

    i'm a qualified professional trainer and have competed in triathlon for 22 yrs, USAT all american 15 yrs, competed in the hawaii ironman 9 times.


    ah, but the amount of crap you can get from personal trainers/coaches et al can be even more amazing.
    and i'm not saying this about you, but i've had experiences , one just recently in fact.

    what i've said in my post was just one way of doing intervals , there are tons.
    and we know that at some point, time, experimenting and finding your own methods and tricks are finally what will pay off.

    anyway, whatever...

  • DrobUA

    Posts: 1331

    Jan 11, 2010 8:13 AM GMT
    Caesarea4 saidabelian0> you're the guy with a heart rate that can be measured in hertz, so I wouldn't exactly tempt fate until you've been to a doctor to figure out why your heart rate is so high.

    That was my thought exactly.

    Just to pile it on, I'm thinking the heart rate might be that high because (as discussed in a 3rd topic) he was thinking about coming out to the parents over the holidays (but last I heard, hadn't yet).... (:


    hahaha ya ya I missed my opportunity with the rents.

    As far as the heart rate thing.. I think my body just wasn't used to running that much. My cardio has always been swimming. I've been running a couple miles every day and yes, my heart rate still gets pretty up there when I sprint but it quickly goes down to the 130's (which is about 35-40 lower than it used to be when it would go down after sprints)
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    Jan 12, 2010 7:42 PM GMT
    I really wish running on the tread, was something I liked doing. It just ends up hurting my knees... and I don't want to be crippled when I get older lol, so

    I do the elliptical and stair master. I love the stair master haha. Much easier on my knees.
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    Jan 12, 2010 7:46 PM GMT
    Caesarea4 said

    That may be a function of geographic location and climate. Right now it's 13°F (-1°F wind chill) outside. Add to that the snow and ice on the ground.... and you know why I'm a big fan of global warming! (:.


    Absolutely. Sorry if I didn't seem to take that into account. But we all know that even on perfectly beautiful days, we see guys running on treadmills in the gym, instead of outside.
  • UStriathlete

    Posts: 320

    Jan 17, 2010 3:51 PM GMT
    [quote][cite]PusiKuracBre said[/cite]I really wish running on the tread, was something I liked doing. It just ends up hurting my knees... and I don't want to be crippled when I get older lol, so

    I do the elliptical and stair master. I love the stair master haha. Much easier on my knees.[/quote

    Running doesn't hurt your knees, it's how you run that hurts your knees!

    www.chirunning.com