Sunday, April 15, 2012

Marathon runner vs Sprinter

I know you've heard of  "What you eat is what you become". Infact since it is true, I feel like eating Will Smith for Dinner tonight.

The same applies to your training. How you train, determines how you look.

Let's compare a Marathoner and a Sprinter.

Now, Whom would YOU like to look? The Marathoner or the Sprinter?
My choice is , The Sprinter. I am sure, you'll choose the sprinter's too, unless you want to be a professional Marathon runner.





So Let's analyze here, why exactly these athletes look so different.
This is because, they train differently.
  1. A marathon runner trains himself by running long distances over longer periods of time at a lower intensity and speed.( Uses the Oxidative pathway of energy)
  2. A Sprinter , however, trains himself by running shorter distances for a few seconds by giving it all he's got.( Uses the Anaerobic pathway of energy)
Both seem OK on the face of it.
But there's a question that I don't have an answer for.
( Drumrollll)

Which animal on the face of this earth jogs at low intensity for 6 hours ( or how many ever hours marathon runner train) , and why would it do anything like this?

Leaving athletes who compete in the spirit of the sport aside( Respect to them), but why would people like you and me walk/ slowly jog for 1-2 hours on the treadmill to look like them? I'm sure you dont want to look like a marathon runner! Then why would you train like one??

Our Body is simple. It adapts to an external stimuli and makes itself capable of handling it.

So, why would you look like a marathon runner by doing hours of low intensity cardio on the treadmill?This is because , to sustain and get energy for a longer period, the body's only source is "FAT" .Glycogen in the muscle is used for short bursts of energy requirement and Fats are required by the body to provide energy for low intensity long duration exercises like walking /jogging for 1-2 hours.

SO , What does your body do?
It slowly, throws away the Muscles ( which fulfills energy requirement for short bursts of intense exercise) and stores more fat, because it needs to adapt itself to be able to sustain 1-2 hours of cardio.
Outcome: You lose a little bit of Fat and a lot of muscle. You may Lose "Weight" at the cost of your muscles and you'll end up looking like a Marathon runner eventually.( I'm sure you don't want that)

And, what happens when you train like a sprinter?
Again, your body adapts to be able to sustain your training.
Since energy for short bursts of heavy duty requirement like, Sprinting , short put , Boxing , Fielding in a game of cricket, Baseball Pitching , Soccer , comes from Glycogen stored in the muscles , your body tries to gain Muscles and tries to throw away the excess FAT , since it doesn't need it anymore, because you aren't doing anymore of low intensity cardio for 1-2 hours. Look at the difference between the legs of a Marathon runner and a sprinter. Notice that a marathon runner has more Fat than muscle and the sprinter has more muscle than Fat.

Besides, A Sprinter Workout takes only about 20 mins vs a Marathon runner's workout that people do for anywhere between 1-2 hours. Also, a sprinter's workout increases your BMR and helps in burning calories even after you finish your cardio.

So now, Whom do you wanna look like?

Them?

Or Them?
The choice is yours to make.
Make a choice and Train like one.

Next Post on How to Train like a sprinter, with sample Workouts.. Stick around!

Cheers.



15 comments:

  1. You are a retard. This is the worst Bullsh*t ive ever read.

    ReplyDelete
    Replies
    1. Please read what Lance armstrong's website has to say on thishttp://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/#page=1

      Other articles from reputed people :

      http://livehealthy.chron.com/physical-difference-between-long-distance-runners-sprinters-4549.html

      And the by the way.. Lyle Mcdonalds explanation that most sprinters are jacked and hence look the way they look... lance Armstrong was jacked too.. his arguments go against his claims in the same way that he tries to debunk claims made by others.. funny isnt it?

      HeHere's some more to read.

      http://www.boxingscene.com/build-muscle/12761.php

      Another very good article that will explain everything I've written.. infact this one's from bodybuilding.com: with all the references and studies and the experiments and citations given along with the article.. hope this helps.

      http://www.bodybuilding.com/fun/sprint-vs-marathon-energy-demands.htm



      Delete
  2. I agree with anonymous. You need to get your facts right. Oops, i meant get some facts.

    ReplyDelete
    Replies
    1. Please read what Lance armstrong's website has to say on thishttp://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/#page=1

      Other articles from reputed people :

      http://livehealthy.chron.com/physical-difference-between-long-distance-runners-sprinters-4549.html

      And the by the way.. Lyle Mcdonalds explanation that most sprinters are jacked and hence look the way they look... lance Armstrong was jacked too.. his arguments go against his claims in the same way that he tries to debunk claims made by others.. funny isnt it?

      HeHere's some more to read.

      http://www.boxingscene.com/build-muscle/12761.php

      Another very good article that will explain everything I've written.. infact this one's from bodybuilding.com: with all the references and studies and the experiments and citations given along with the article.. hope this helps.

      http://www.bodybuilding.com/fun/sprint-vs-marathon-energy-demands.htm

      Delete
  3. This is a picture of Michael Arnstein, an ULTRAMARATHON runner. That means he runs races of marathon distance up to 100 miles. He trains by running over 200 miles per week. He also eats nothing but raw fruits.

    http://www.google.com/imgres?um=1&hl=en&sa=N&tbo=d&rls=com.microsoft:en-us&rlz=1I7ADSA_enUS471&biw=1366&bih=673&tbm=isch&tbnid=13rzRCiuJkEr0M:&imgrefurl=http://www.thefruitarian.com/index.php/2011/05/michael-arnstein-the-fruitarian-produced-for-a-national-broadcast-tv-show-in-the-netherlands/&docid=n8SuwaceKAW_HM&imgurl=http://www.thefruitarian.com/wp-content/gallery/mixed-images-of-the-fruitarian/mike-arnstein-the-fruitarian.jpg&w=447&h=478&ei=EGfBUMizILHK0AGD2YC4DQ&zoom=1&iact=hc&vpx=71&vpy=108&dur=3116&hovh=232&hovw=217&tx=125&ty=147&sig=115297385509053017026&page=1&tbnh=144&tbnw=135&start=0&ndsp=32&ved=1t:429,r:1,s:0,i:90

    ReplyDelete
  4. Lies!!! I am a long distance runner nd now do races from 5k_marathons my legs have too leg muscle. I will admitted we are completly different though I not all that good in sprints but I can outrun ppl when it come to long distance.

    ReplyDelete
    Replies
    1. I'm not saying that you dont have muscle... all I am saying that a sprinter will allways have a lot more and thicker and bigger muscles simply because of the training tht he undergoes for his sport..

      Delete
  5. Check out Lyle Mcdonald's articles on this stuff ...you are doing a great disservice to novice fitness rats who don't know how to separate useful info from utter non sense.

    Sprinters(400m) run 400*3 with 15-20min rest in between (at least) so don't say their workout is 20 min long...again read up.

    and also never post anything without citing proper research and also stop using pseudo science.

    ReplyDelete
    Replies
    1. Plz checkout the Armstrong bit in my reply which goes against your hero Mcdonald
      Please read what Lance armstrong's website has to say on thishttp://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/#page=1

      Other articles from reputed people :

      http://livehealthy.chron.com/physical-difference-between-long-distance-runners-sprinters-4549.html

      And the by the way.. Lyle Mcdonalds explanation that most sprinters are jacked and hence look the way they look... lance Armstrong was jacked too.. his arguments go against his claims in the same way that he tries to debunk claims made by others.. funny isnt it?

      HeHere's some more to read.

      http://www.boxingscene.com/build-muscle/12761.php

      Another very good article that will explain everything I've written.. infact this one's from bodybuilding.com: with all the references and studies and the experiments and citations given along with the article.. hope this helps.

      http://www.bodybuilding.com/fun/sprint-vs-marathon-energy-demands.htm

      Delete
  6. And I also absolutely agree that sprintig is not the only way of losing fat.. ( Read my posts on the importance of weight training and following a healthy diet for fat loss/gaining muscle)and good bodies are made as much in the KITCHEN as they are in the gym doing weighttraining/cardio .. Cheers!

    ReplyDelete
  7. You presume that training 'makes the body.' It doesn't. At the elite level, male and female marathon runners are generally about 5'7", with the men weighing no more than about 140 and the women generally weighing no more than about 125. This does not have to do foremost with training. RAther it has to do with the fact that elite marathoners are almost exclusively ectomorphic (small body frame, thinner lighter weight bone structure and carry less muscle mass than average). These factors are nearly exclusively genetic. On the other hand, sprinters are almost exclusively mesomorphic or endo-mesomorphic. They have larger body frames, larger bone structures, wider shoulders, and naturally carry more muscle mass than do ectomorphs. Again, this has to do with genetics, not training. Size differentiation also has to do with muscle fiber type. With elites, sprinters predominantly have fast twitch fibers whereas elite distance runners have predominantly slow twitch fibers. Again, this is genetic; not gained through training. Just because you train like a sprinter, this does not mean you will be able to attain a sprinter's body type. You do also realize that sprinters put in an enormous amount of training time to get the bodies they have correct? Elite master's sprinters train two to three times a week at three hours per practice doing warm ups, technique drills, plyometrics and then various sprint reps depending upon time in the season. They also spend at least an hour and a half warming up, cooling down and in between, doing a fairly hefty hour long full body weight workout. That helps to shape and form the naturally mesomorphic bodies they have. They also watch what they eat and when they eat it fairly closely. Distance runners, on the other hand, at the competitive level, run 1-2x a day 6-7 days a week for 45 minutes to an hour doing at least 2-3 days of intensive intervals and tempo runs.

    All of this said, the average person is unlikely to look like an elite distance runner or sprinter. Going to any race from a 60m indoor sprint to an ultramarathon will be proof enough of this. Most people do not train enough, do not eat well enough, and do not have time or commitment demanding enough to press them into the low single for men, mid teens for women, body fat levels to make one's muscles pop as they do for both sprinters and distance runners.

    The best running to do is that which you find enjoyable simply because you're more likely to stick with it. I'm built like a sprinter and continue to look that way even when I run 50 mile weeks. Body type wise, I fit better into the category - build wise - of sprinter. But I must prefer the freedom of distance running and the adventure of exploring through forests on trails and through new neighborhoods in the city. I'll never be an uber fast marathoner or half marathoner, but having the frame I do, I actually hold up really well for running a lot of miles at a steady pace and so prefer to go on multiday running adventures.

    Point being: your sport is not going to make your body unless you do really unnatural things to it. No matter how many miles I put in, my thighs still look like sprinter thighs, my shoulders are still broad and my arms well muscled. I will never be a skinny distance runner type. Likewise, a true ectomorphic woman will never have my body frame or have the sort of musculature that I do, no matter how hard they lift or sprint.

    You really need to do a little more reading because your presuppositions about what 'makes a body' are not scientifically accurate.

    ReplyDelete
  8. Hi Bhushan,
    I just joined you today, read some of your posts. And now you are in my bookmarks, specially want you to thank for the posts and some facts and tips your produced.

    I have a question,
    Though I am addicted to long runs, and love going on long runs on weekends, Its my hobby and without running I get mood swings (Even gym wnt help and no other sports.).

    Also I can see the effects on me as you mentioned in your post.
    Kindly answer my question or give me a suggestion to say it correct.

    Question is Can I in cooperate Long Runs(1 hour daily run) with gym ?
    I do get up at 4am. Run with my 2 dogs for an hour and after that I hit gym .{i am not a gym person, but I do circuits to tone my self}.
    Now will that 1 hour running will bother me?

    thanks in advance for reply.

    ReplyDelete