Sprinting for short durations vs. running for long durations

[exhile]

So, I read on the forum that a person burns more calories sprinting for short a duration versus running for a long duration. I would say the latter is better than the prior because the amount of calories burned in a long duration run is higher and more effective for weight loss than explosive sprints for a short duration.

The maximum heart rate for sprints is very high compared to a run and maintaining that high heart rate without leg muscle fatigue poses some challenges. 

I think it's great to see how fast one can sprint and for how long but is sprinting for a short while rather than running for a long while worth it?

[WavyDavey]

Definitely worth it. Sprints work the body's anaerobic systems, while distance running tends to focus more on cardio fitness. Both have valid uses in an exercise program.

[Dominique]

First of all, I’d say that for weight loss, diet is your weapon of choice, and exercising is mostly for supporting it. Secondly, the best form of exercising for supporting your diet (= helping create the required caloric deficit) may be neither sprinting, nor running long distances, but simply walking. Why? Because walking is the kind of activity most people can sustain for a longer period of time (especially if they carry extra weight and/or are out of shape) and can perform everyday if they want (no or little recovery needed). Walking is also gentler on joints than running for overweight people.

That being said, sprinting (for instance as part of HIIT workouts) and distance running (moderate intensity steady-state cardio) can have a place in your program, but I would view their benefits primarily in terms of fitness and (cardio-vascular) health rather than for their contribution to weight loss (calories burned).

[Corney]

@exhile  If all you are interested in is burning calories I would vote for long distance vs. sprinting short distances.  If you want to improve your overall fitness I would suggest Fartlek training, which involves fast running intermixed with periods of slower running.  It improves both aerobic and anaerobic fitness and can break up a boring long run.  Have fun!