# Sprinters' Bodies vs. Distance Runners' Bodies **URL:** \ **Category:** The Game Room\ **Created:** [July 10, 2009, 7:18pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597 "2009-07-10T19:18:53Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 10, 2009, 7:18pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/1 "2009-07-10T19:18:53Z")
When I go to the gym, the only exercises that I do involve weight lifting ~squats, presses, dips, curls, etc. I do absolutely no cardio at all. My doctors and health metrics tell me that I’m very fit, luckily, so the lack of cardio hasn’t negatively affected me. One reason that I don’t do cardio is that I don’t like distance runners’ bodies. I’m already somewhat thin and don’t want to get any thinner. However, I notice that sprinters seem to have very muscular bodies (for the most part). Even their upper bodies are usually massive and well-defined. So I’m contemplating waking up early to do sprints. Will I get any cardio benefit by sprinting, in lieu of traditional cardio? And will this also help preserve or contribute to a musculur upper body? ---
**Author:** ![MOIDALIZE](https://avatars.discourse-cdn.com/v4/letter/m/e274bd/32.png) [@MOIDALIZE](https://boards.straightdope.com/u/MOIDALIZE)\ **Post date:** [July 10, 2009, 7:24pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/2 "2009-07-10T19:24:44Z")
… ---
**Author:** ![MOIDALIZE](https://avatars.discourse-cdn.com/v4/letter/m/e274bd/32.png) [@MOIDALIZE](https://boards.straightdope.com/u/MOIDALIZE)\ **Post date:** [July 10, 2009, 7:33pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/3 "2009-07-10T19:33:48Z")
Let me try again: you can get an aerobic benefit from sprint training by increasing the distance and duration. According to Ross Enamait, sprint intervals beyond 200 meters contain a significant aerobic component; beyond 400 meters the work becomes more and more aerobic. ---
**Author:** ![Hoopy\_Frood](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/hoopy_frood/32/8452_2.png) [@Hoopy\_Frood](https://boards.straightdope.com/u/Hoopy_Frood)\ **Post date:** [July 10, 2009, 7:49pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/4 "2009-07-10T19:49:55Z")
You won’t really get thinner as long as you consume enough calories and keep pumping iron. Your body will adjust. If you find yourself getting too thin, just eat more. And if you are a decent swimmer, swimming is one of the best aerobic work-outs around. It’s low impact and works your whole body. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 10, 2009, 10:48pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/5 "2009-07-10T22:48:27Z")
Sprinters are muscular as they do heavy weight training to build power for sprinting. Sprinting alone won’t build you up. Distance runners are generally small as the demands of the sport select for small runners.(At least at high levels.) You can do aerobic work without getting small and weak, just limit the aerobic to no more than 30 min/3times a week and maintain the lifting. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 11, 2009, 3:24am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/6 "2009-07-11T03:24:33Z")
> [@runner pat](#): > > Sprinters are muscular as they do heavy weight training to build power for sprinting. Sprinting alone won’t build you up… Thanks. Does the sprinting complement the weight training to increase muscle mass even further, or is it just the weight training that builds muscle in sprinters? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 11, 2009, 3:33am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/7 "2009-07-11T03:33:19Z")
> [@Jackknifed\_Juggernaut](#): > > Thanks. Does the sprinting complement the weight training to increase muscle mass even further, or is it just the weight training that builds muscle in sprinters? The primary muscle gain is from lifting. Good sprinters tend to be mesomorphic so they have a naturally muscular build to begin with. Some of the track training can build muscle such as dragging a weighted sled, bungee cord slingshot, sprint starts, weighted vest training. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 11, 2009, 3:56am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/8 "2009-07-11T03:56:22Z")
> [@runner pat](#): > > The primary muscle gain is from lifting. Good sprinters tend to be mesomorphic so they have a naturally muscular build to begin with. > > Some of the track training can build muscle such as dragging a weighted sled, bungee cord slingshot, sprint starts, weighted vest training. And these are basically variations on weight training. So then the follow-up question is: How will my body benefit from just adding sprinting to my schedule (assuming that the rest of my workout schedule stays exactly the same)? I guess the obvious answers are the cardio benefit described earlier, and the fact that I’d eventually get faster. But is there anything else? At 39, I really don’t have any aspirations of beating Usain Bolt in a race. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 11, 2009, 4:07am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/9 "2009-07-11T04:07:54Z")
Get faster over what distance and why? Fitness is not measured by sprinting 100m. If you’re planning to compete at all comer track meets I can see doing this but otherwise no. Sprinting training is not all running. Training reaction time, starting and transitioning technique all play a part in a fast 100m. Even then, the sprinter is doing a lot of work for a gain of maybe .1-.2 sec improvement. As an example, a high schooler just ran a 10.06 for a new high school national record. The world record is 9.69-only .37 sec faster. At your age, sprint training is high risk for injuries, building your endurance will do you far more good. It is possible to do heavy cardio and lift heavy while maintaining mass. 2 years ago I rode a century on my handcycle while maxing a bench press of 315-bodyweight 190. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 15, 2009, 7:24pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/10 "2009-07-15T19:24:28Z")
> [@runner pat](#): > > Get faster over what distance and why? Fitness is not measured by sprinting 100m. If you’re planning to compete at all comer track meets I can see doing this but otherwise no. > > Sprinting training is not all running… > …At your age, sprint training is high risk for injuries, building your endurance will do you far more good. > > It is possible to do heavy cardio and lift heavy while maintaining mass… Funny, I just read a Times blog somewhat related. What is your opinion of this article? [Can You Get Fit in Six Minutes a Week? - The New York Times](http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em) ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 15, 2009, 7:43pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/11 "2009-07-15T19:43:53Z")
**Mojo Pin** brought up the same article in [this thread.](http://boards.straightdope.com/sdmb/showthread.php?t=520380&page=2)Start at post 152. > [@Couch-to-5K: Anyone with me?](https://boards.straightdope.com/t/couch-to-5k-anyone-with-me/499089/155): > > I’ll deal with each article separately. > > **Fit in Six** > > In the rat experiment, there was no test to see if the short interval group actually gained fitness. The conclusion is based on molecular changes which suggest a result, not provide it. > > In the test with college students, they do test with a time trial but the duration of that trial is not stated. It could be a 5 minute effort which will respond to training interval style yet if the trial were an hour the results may have been much different. > > The 6-9 min of high intensity training doesn’t include warm up or cool down. When I used to do interval work my warm up/cooldown could total as much as 4-4.5 miles. Do that 3 times a week and you have a runner doing distance work plus some high intensity intervals. > > The article states that only cyclists and swimmers were tested. > [@Couch-to-5K: Anyone with me?](https://boards.straightdope.com/t/couch-to-5k-anyone-with-me/499089/162): > > **Mojo Pin** , the point I was making was the researchers claimed all the fitness gains were from only the intense work. I was showing by my own example that warmup/cooldown distance(which the researchers excluded) could add up to a considerable amount of aerobic work. Also, the interval day I used for myself was not every day. Two times a week while peaking for a racing season with distance work the other days. I have reservations about the conclusions in the article though I can’t tell if it’s sloppy researching or sloppy reporting. ---
**Author:** ![Omniscient](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/omniscient/32/3290_2.png) [@Omniscient](https://boards.straightdope.com/u/Omniscient)\ **Post date:** [July 16, 2009, 1:00am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/12 "2009-07-16T01:00:54Z")
> [@Jackknifed\_Juggernaut](#): > > When I go to the gym, the only exercises that I do involve weight lifting ~squats, presses, dips, curls, etc. I do absolutely no cardio at all. My doctors and health metrics tell me that I’m very fit, luckily, so the lack of cardio hasn’t negatively affected me. > > One reason that I don’t do cardio is that I don’t like distance runners’ bodies. I’m already somewhat thin and don’t want to get any thinner. However, I notice that sprinters seem to have very muscular bodies (for the most part). Even their upper bodies are usually massive and well-defined. So I’m contemplating waking up early to do sprints. Will I get any cardio benefit by sprinting, in lieu of traditional cardio? And will this also help preserve or contribute to a musculur upper body? You don’t really explain why you want to take up sprinting. What is your goal? Is your goal to change your body? Is your goal to improve your aerobic fitness? Do you just think that you should run because it seems like a good idea? Whats the purpose? ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 16, 2009, 3:02am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/13 "2009-07-16T03:02:45Z")
> [@Omniscient](#): > > Whats the purpose? Originally, it was due to the fact that sprinters seem to have better bodies. Now it’s because it might save me time, while achieving cardio benefits. I should have mentioned that I absolutely hate time-consuming cardio. 5 minutes on an elliptical machine feels like 5 hours to me. I ran track as a high school freshman 20+ years ago, and was quite successful in the 800 meters. But I absolutely hated it, and quit after 1 year. My coach was pissed and actually tried to force me to stay on the team. I played tennis my last 3 years. I would much rather run sprints for 15 seconds a time than sit on a stationary bike for 15 minutes. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 16, 2009, 3:34am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/14 "2009-07-16T03:34:40Z")
**J.J** , fair enough. As I pointed out. I don’t feel the article proved that sprinting improves cardio. They discounted warmup/cooldown and no mention was made about activity between sprints. This can add up to considerable distance, enough to affect cardio fitness. Find an activity you enjoy but there are no shortcuts. Sprints can work if you jog between sprints for recovery. You’ll maintain a high enough heart rate to improve cardio. As an example 6-8x 200m, jog 400m recovery. This adds up to 1200-1600m(.75-1 mile) of sprinting plus 2400-3200m(1.5-2.0 miles) of jogging. Assuming 35 sec for the 200 and 2.5 min for the 400, you get 4:40 of sprinting and 20 min of jogging. See how the jogging adds up? That’s what the researchers in the article ignored in reaching their conclusion. Plus a good warmup is vital if you’re going to be sprinting at high intensity, thus adding more distance. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 16, 2009, 3:41am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/15 "2009-07-16T03:41:11Z")
> [@runner pat](#): > > **J.J** … but there are no shortcuts… I suppose if there were any, people would already be taking them. Thanks for all the advice. ---
**Author:** ![Omniscient](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/omniscient/32/3290_2.png) [@Omniscient](https://boards.straightdope.com/u/Omniscient)\ **Post date:** [July 16, 2009, 6:06am UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/16 "2009-07-16T06:06:03Z")
> [@Jackknifed\_Juggernaut](#): > > Originally, it was due to the fact that sprinters seem to have better bodies. Now it’s because it might save me time, while achieving cardio benefits. I should have mentioned that I absolutely hate time-consuming cardio. 5 minutes on an elliptical machine feels like 5 hours to me. I ran track as a high school freshman 20+ years ago, and was quite successful in the 800 meters. But I absolutely hated it, and quit after 1 year. My coach was pissed and actually tried to force me to stay on the team. I played tennis my last 3 years. I would much rather run sprints for 15 seconds a time than sit on a stationary bike for 15 minutes. So if you hate running why are you bothering? I’m still baffled as to what your motive is. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 16, 2009, 3:10pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/17 "2009-07-16T15:10:38Z")
> [@Omniscient](#): > > So if you hate running why are you bothering? I’m still baffled as to what your motive is. Even the 800 requires a good amount of distance training. **Jackknifed Juggernaut** seems to be more a pure sprinter type and wants to improve his cardio through sprinting only. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 16, 2009, 3:23pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/18 "2009-07-16T15:23:56Z")
**Jackknifed Juggernaut** , have you considered cycling? Being non-weight bearing, it’s not as mass destroying as running and far more interesting than a machine in a gym. You should be aware that cyclists can have poor bone density. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 16, 2009, 7:32pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/19 "2009-07-16T19:32:44Z")
> [@runner pat](#): > > **Jackknifed Juggernaut** , have you considered cycling? Being non-weight bearing, it’s not as mass destroying as running and far more interesting than a machine in a gym. > > You should be aware that cyclists can have poor bone density. After college one summer, I bought a used Trek road bike. I started riding 10 - 20 miles per day. I even did a 100km charity ride. But I eventually got bored of it. The bike is still in my basement. But I certainly enjoy road biking more than running or stationary biking. I also recently read an article on the correlation between low bone density and bicycling. The article I read mentioned that they didn’t find a good reason for the relationship . My initial guess was that perhaps successful bicyclists already have low bone density to begin with, giving them a weight advantage, and making them successful. Perhaps the sport itself weeds out those with average or high bone density? **Omniscient** : Now I’m having difficulty understanding what you’re NOT understanding. Are my posts not clear enough? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [July 16, 2009, 8:27pm UTC](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597/20 "2009-07-16T20:27:35Z")
> [@Jackknifed\_Juggernaut](#): > > After college one summer, I bought a used Trek road bike. I started riding 10 - 20 miles per day. I even did a 100km charity ride. But I eventually got bored of it. The bike is still in my basement. But I certainly enjoy road biking more than running or stationary biking. > > **I also recently read an article on the correlation between low bone density and bicycling. The article I read mentioned that they didn’t find a good reason for the relationship .** My initial guess was that perhaps successful bicyclists already have low bone density to begin with, giving them a weight advantage, and making them successful. Perhaps the sport itself weeds out those with average or high bone density? > > **Omniscient** : Now I’m having difficulty understanding what you’re NOT understanding. Are my posts not clear enough? It’s a non-weight bearing activity. The bones don’t get the stimulus they need to maintain bone mass. Runners are also selected for low weight(at high levels) and have very dense bones. After my accident, I was non-weight bearing on my leg for almost 2 years and lost almost half the bone mass. [Next page](https://boards.straightdope.com/t/sprinters-bodies-vs-distance-runners-bodies/502597.md?page=2)