Sprinting vs Long Slow Distance training

This information is from CrossFit Endurance ( crossfitendurance.com ).  All information here is backed by many, many studies of the benefits of sprinting vs LSD running.  We don't do long distance runs for our workouts, per se.  If you want to run 3 + miles, then absolutely do so on your free time.  LSD running does have it's benefits and it should be done on occassion.  There are certainly benefits to running 3, 5, or 10 miles once in a while - after all, we train across all domains and modalites.  However, I consistently have discussions with LSD runners who claim they cannot get the same benefits from sprinting / intense workouts as they could from long distance running.  No matter how much information I give them, they just don't buy it.  So they run and run, getting repetitive use injuries to their knees, feet, hips, etc.  Of course, it could be a matter of running style as well, but the human body isn't made to run for long distances (if it were, you wouldn't have to "train" for 5K, 10K, marathons). 

Don't fall into the same trap !!!  Here's the link and some highlights I found to be relevant.

http://carolinacrossfit.org/resources/crossfit-endurance-triathlon-and-marathons

Aerobic training has the following benefits and drawbacks:




BENEFITS 

• Increased cardiovascular function •

• Better fat utilization
  
DRAWBACKS

Decreased muscle mass
• Decreased power

• Decreased strength
• Decreased speed

• Decreased anaerobic capacity

• Decreased testosterone levels

 
Anaerobic Training’ has the following benefits and drawbacks.


BENEFITS
– Increased Cardiovascular function — Might require an aerobic foundation depending on sport

– Decreased body fat

– Increased muscle mass

– Increased strength

– Increased power

– Increased speed

– Increased anaerobic capacity
 
Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes!