The 1 hour run

[G-Diddy20]

great for you genius.

and i agree 100% with what jgunnip said. an hour run at a slower pace is infinitely better than sprinting for x minutes.

im not sure what your current weight is, but once you get it down manageable it really will be beneficial to you to vary your workouts. interval training, lifting weights, and long jogs like you are doing now should all be a part of your program.

not sure what your diet is also but always remember high protein and low carb is the way to go. gl...

G