# any runners?

**URL:** <https://forums.speedlife.net/t/any-runners/15767>\
**Category:** NYSpeed Off Topic\
**Created:** [August 10, 2006, 8:53am UTC](https://forums.speedlife.net/t/any-runners/15767 "2006-08-10T08:53:31Z")\
**Posts on this page:** 1\
**Showing post:** 24

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**Author:** ![Zer0DazE](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/zer0daze/32/7624_2.png) [@Zer0DazE](https://forums.speedlife.net/u/Zer0DazE)\
**Post date:** [August 10, 2006, 1:18pm UTC](https://forums.speedlife.net/t/any-runners/15767/24 "2006-08-10T13:18:42Z")

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> [@BikerFry](#):
>
> In general, shorter high intensity workouts are good for fat burning right?

the 1st 20 min (give or take) of any run will burn what sugar you have stored up in your muscles.  
then it will move on to the next source, depending on how you eat this could be ketones or protein.  
jogging or keeping your HR around 65% will burn fat, but you wont burn shit for cals unless you do it for an hour. its a fucking waste of time.  
intervals give you the best of both, and help build lean muscle, and where your done you have a better after burn.

i suggest reading Ready, Set, Go! Synergy Fitness. especially if you’re getting close to 30.  
edit:  
actually heres some info about the Sprint 8 program (from the book mentioned above)

> **[High-Intensity Sprinting](https://www.bodybuilding.com/fun/phil3.htm)**
>
> What ever the method, the goal is to reach all four critical benchmarks during fitness training necessary for HGH release.

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