Sprinting VS Running for Endurance?

[Pallantides]

Endurance is not my thing (I do the 4x400 and High Jump in Track), but I've been ramping up my training ever since I began attending Drill with one of my buddies (enlisting in the National Guard next month and going to basic after I graduate, I'm a HS junior right now).

I've been told before by one of my distance track buddies that running sprints (ex. all out run for 60 s, 2 min rest, 8-10 reps) is superior for building endurance versus mile runs, but I don't know. I've always thought that sprints were for pure explosive power and didn't improve endurance at all, but that's just me talking.

So now I'm talking to the experts- anyone have an opinion either way?

[darkrelevance]

in terms of endurance built for fighting, sprints would be very helpful. not 100m sprints, but long distance sprints. 400m and 800m are what i would think to be ideal for building endurance. since you're in track, i would suggest you try and do the 400 or the 800. they are a perfect blend of explosiveness and endurance, and imo the hardest races. getting ready for these races will help you tremendously in martial arts.
long distance sprints will help you build explosive power that lasts a long time, which is what a fight requires.
tailor you're running to your fight time. if you're fighting for 2-3 minute rounds, beign able to sprint the 800 in 2-3 minutes will be extermely helpful.

[Maxx]

Endurance Training

There are 3 energy systems that the body relies on with regards to any physical activity. They include the Instantaneous Energy System, the Non-Oxidative Energy System and the Oxidative Energy system:

The Instantaneous Energy system relies on ATP and Creatine Phosphate stored in the muscle tissue and is good for anything lasting up to about 3 seconds such as lifts of various types.

The Non-Oxidative Energy system relies on blood sugar and glycogen stored in the muscles and liver and is good for activities lasting up to about 3 minutes.

The Oxidative Energy system relies primarily on oxygen and can literally work for hours.


For training running endurance start by training the oxidative system by doing over-distance training, or long bouts of cardiovascular training (jogging, etc) at a low to mid level if exertion. This will help to condition the mitochondria of the muscle cell and prepare it for greater levels of intensity and exertion to follow.

After a month or so, add in interval training about 2-3 times a week. These are periods of high intensity training interspersed with periods of recovery at low levels of output. Think running hard as you can for a minute and jogging or walking for a minute directly afterwards and repeating about 5-9 times.

Overdistance trains the Oxidative Energy System while Interval Training trains the Non-Oxidative Energy system. Intense weight training will train the Instantaneous Energy system. Sprints, while having some effect on the Oxidative and Non-Oxidative Energy systems are geared more for speed development but it also depends on the distance that you are sprinting.

An athlete of any sport will have to develop each of the energy systems to a certain level. Martial Artists being Power Athletes should focus on the non-oxidative and instantaneous energy systems.