Granted I am biased but the aim of this post is to make my case for sprinting over jogging.
SPRINT WORKOUTS TAKE LESS TIME
The high intensity of sprinting means that you cannot train for as long. Anyone who has done an interval sprints workout will know what I mean, it only takes a few runs before your legs feel like lead and you are gasping for breath. In a world where most people are always chasing the clock this is a good thing!
LESS RISK OF OVERUSE INJURIES
Linked to the above point. During a sprint workout you will cover a fraction of the distance you would cover in a jogging workout. Reduced running volume means you are less likely to incur the common overuse injuries that plague joggers. Of course on the flip side the intensity of sprinting means you are more likely to pull a muscle so there is a counter argument.
SPRINTING IS BETTER FOR FAT LOSS
No contest here, the high intensity of sprint workouts triggers the release of HGH (a potent fat burning hormone) and causes a greater level of EPOC (Excess Post-Exercise Oxygen Consumption). This means you are burning calories for long after your workout is finished in a biochemical environment primed for fat loss. Better fat loss for your workout buck.
SPRINTING BUILDS/PRESERVES MUSCLE MASS
Sprinting helps to conserve your muscle mass, excessive jogging will do the opposite. For visual evidence take a look at a 100m runner and compare their physique to a 10,000m runner. Building and conserving lean muscle is good for a whole host of reasons including: increased strength, improved body aesthetics, increased metabolism and increased insulin sensitivity.
SPRINTING IMPROVES ANAEROBIC AND AEROBIC FITNESS
Sprinting will help turbo charge both your anaerobic and aerobic energy pathways. Jogging will really only help to enhance the latter, this leaves some gaping holes in your conditioning.
SPRINTING WILL IMPROVE YOUR SPORTS PERFORMANCE
Sprinting will almost certainly improve your performance on the athletics field to a greater extent than jogging. I can think of very few examples where being able to run slower than your opposition is an advantage. Instead, almost all field sports are characterised by high intensity bursts followed by short recovery periods.