Long Distance Running or Sprints

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  • Long Distance Running or Sprints

    Hello. I just turned 12 years old, and I just finished cardio trim run. I started eating healthier as well, and all of that together helped me lose like 8 pounds of pure fat (I used to be overweight). Now I am trying to continue with the same routine, but I’m at a plateau. I am also literally starting to dread running. I don’t mind doing it, but now I’m jogging for an hour straight, and not out of breath. I have tried to increase my pace, but then I just get a stitch. I don’t mind doing workouts though, but I didn’t know if just that would give me results. Anyway, I am wondering if anyone knows which exercise will help me burn more fat, and keep me burning fat afterwards.

    #2
    First of all, congratulations on all the accomplished things. I'm honestly glad to see things are going fine for you.

    I'm not a runner, so my advice on that would be from useless to dangerous, but regarding the last part...

    I am wondering if anyone knows which exercise will help me burn more fat, and keep me burning fat afterwards
    If you were an adult, the best thing to do would be HIIT and weight lifting, but you are 12. Those two things at your age could do irreversible damage to you. Specially to your joints and tendons.

    So my advice is: keep the cardio, and add combat and bodyweight workouts.

    The cardio is the best tool to lose weight as a starting point. It's true that as you build endurance to it, it will be less efective, but that's why you have to get help from professionals that can give you the advices you need from time to time. The combat workouts will give you coordination, balance and will keep you in shape. When you lose weight, muscles will also suffer from it, not only fat. Combat moves and specially bodyweight exercises will prevent that to happen, or minimize the issue at least. But they are also exercises that you have to be careful with. Probably not as dangerous as weights or HIIT, but a bad bodyweight move can hurt you for weeks.

    So, as a summary, my choice would be,

    - Do bodyweight routines (push-ups, squats... whatever you can and want), but find tutorials on how to correctly perform them all. That's very important.

    - Add combat styled workouts. Specially kicking routines, since those burn a lot and keep the whole body moving.

    - Finish with your cardio choice, which I guees it would be running, but don't do the same thing over and over again. Run at intervals. Combine walking, jogging and sprints. The only way that cardio can be useful is to push it to a place where you can actually feel it working. If you jog for an hour without being out of breath, that just means that you developed endurance to that exercise, and won't be useful to you probably. If you have the opportunity to talk to an actual runner, they will give you better advices than the ones I got about it.

    But in any case, you should remember that the first and most important workout is done in the kitchen and at the dinning table.

    Losing weight, being in shape and staying fit is a marathon, not a race. Try to keep yourself motivated, but relaxed. If you get obsesive about it, it could be worse than doing nothing at all. I wish I had your courage and endurance at your age, but try to stay calm, keep in track, and do what the proffesionals tell you to do. They studied a lot of time just to be able to help you.

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    • #3
      I see what your saying. I am definitely going to change it up. Also, what about hiit will give me irreversible damage. I’m not saying I disagree with you or anything, I am just curious.

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        #4
        Try doing some suicides. If you don’t know what those are, on a football (soccer) field, start on the goal line, Without stopping, sprint to the 6 yard line, sprInt back, sprint to the 18 yard line, sprint back, sprint to midfield, sprint back, to the 18, sprint back, sprint to the 6 and sprint back. Those develop your explosive acceleration and agility. Do three sets, with 2 - 3 minutes rest between. I’ll bet you breathe very hard after every one.

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          #5
          Originally posted by Field Hockey Girl View Post
          I see what your saying. I am definitely going to change it up. Also, what about hiit will give me irreversible damage. I’m not saying I disagree with you or anything, I am just curious.
          Well, maybe "irreversible damage" was more than the actual thing I should have said. The thing about HIIT is that it requires a hell lot more than cardio, and it's very easy to get injured. A bad posture or exercise will scale with the rest of the routine, and you can even hurt yourself and not even notice until you are done with the whole thing. In my case, for example, I have major damage on the psoas, and the things I can do are limited. Jumps for example are a completely no-go for me.

          It's just better to keep it on a slower and steady pace with cardio.

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            #6
            Originally posted by Field Hockey Girl View Post
            Long Distance Running or Sprints.
            Short answer: Sprints

            Good job losing weight and dropping fat. Old person advice: take it slow and easy because if you get injured, that fat and weight is coming right back. Still, sprints are the better approach for losing weight (there are a lot of details to this ). Darebee has a sprinter program that would be a good place to start https://darebee.com/running/sprintathlon-program.html

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              #7
              What ever you enjoy more is better but if you want to build strength and stamina and you play field hockey, sprints are superior. Do those.

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                #8
                Hi.. whatever we do one should always change things up.. you can go through the Darebee fitness section which have all the required information.
                Also may be you could go this thread..

                At 12 may be you can try all the body weight programs and see for more advanced body weight exercise modifications (there are advanced versions for squats, push-ups, dips, pull-ups) and then do the programs again..
                also you can always do harder combat based exercises every day from more than 1400+ exercises in darebee database.. and these are update regularly..

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