re: Long distance jogging or Short distance sprinting

Last spring I lost about 10 pounds following the Tabata protocol.

1) 10-minute jog warm up (~1 mi depending on how slow you are)
2) 8 sets of 20 second all out sprints with only 10 seconds of rest between each sprint. There are timer apps for this.

I was running in my neighborhood and had to stop when the shin splints got too bad.