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Sprinting is what our ancestors did on a daily basis and it is the best workout. It also helps you workout. When you do sprints for a few days any other workout feels easier. Even lifting weights feels less draining. It is the best workout for training cardio also. If you do sprints distance feels easier especially distances with hills.
I agree. It takes less time than distance running. It builds speed-strength and fast twitch muscle fibers. I get my interest in fitness from my dad and when he was bodybuilding he did sprint work. It also builds cardio.
I would say just work in some distance work,, a mile or so, once in a while.
What I like to do is 5 days a week jog for 30 minutes but as I get in better shape I will start jogging for 3 minutes and then hit a hard 40 second sprint and go back to jogging for 3 minutes and repeat until the 30 minutes is up. Thats the best of both worlds. When Ive been hitting alot of sprints I feel like I can get better workouts with the weights.