Why Sprint? A study conducted at McMaster University in Ontario and published in the highly-regarded Journal of Applied Physiology suggested that short sprint interval training increased muscle oxidative potential and doubled endurance capacity during intense aerobic cycling in recreationally active individuals. Sprinting requires 100% effort, meaning you get more bang for your buck. You also start to tap in to glycogen stores, and depending upon duration, can burn fat. While long distance running has many benefits as well, it is great to do a mixture of both.