what type of running is the best?

Question

okay well im 17 i'm about 5'9 143 pounds and i lift weights everyday and im mostly muscle ive got really nice abs and biceps but i want better of both of them the way to do that would probably just be to burn off fat and tone but i dont wanna lose muscle 
theres a track by my house its a quarter mile long 

would it be better for toning to run like a full sprint for one lap around it and then walk one lap and then sprint again and do that 6 times

or would it be better to just do a slow jog for three laps and then walk one lap and then jog three more or what? 

thanks {:

runfortheanimals3k · Accepted Answer

it depends what your looking for. the first drill is an interval run (6X400) the second is an endurance run.

dizzyblond · Answer

try alternating the different runs on different days.  do intervals on one day, then the easy run another, then try a long run (try adding an extra mile or two for the endurance) on rotating days.  this will help to prevent bordom.

Anonymous · Answer

Warm up, then do half of your warm up distance in sprints of 100m, then do intervals of like 4x400s and build it up

Rara200284 · Answer

you should do both from what i know. do a steady pace and also do sprints. they help in different ways.

check out 

www.runnersworld.com

or menshealth.com

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what type of running is the best?

4 Answers