Sprints or long runs?

Question
hey john.
I am a 15 (almost 16) guy that is about 187 lb and 5' 8" and a half. My body fat % is some where in the 20's (Not good, I know). Anyway, I'm training this summer to become a major football and wrestler this summer and I'd like to know about running. My goal is to lower my body fat % but, simultaneously, gaining weight in muscle and have good footwork. Do you recommend running long distances or short sprints or both?

Answer
Hi Mike
I good program will provide both mike,but a lower body fat will require geting the right proper balance of protein,carbs,fats.You have a good jumping off point with your 20%.The weight and muscle gain will come from your weight program and your diet.Just remember,where their is no rest recovery there is no growth.

All the best

John