Here’s what to know before choosing a running style and sticking to it.
Running faster and running longer both have benefits.
Faster runners burn more fat and carbs, use more muscle fibers, and burn calories more efficiently.
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On the flip side, fast running requires more recovery time and is not suitable for every day.
Benefits for distance runners include improved endurance and a decreased risk of cardiovascular disease.
Since you wont need a break for recovery, you’re able to distance run every day.
Long story short: Never challenging yourself with sprints or fast runs won’t make you the best runner.
It’s not great for body composition and for fat storage," he points out.
“We don’t really use carbohydrates for easy runs because we don’t need the energy that quickly.
Plus, pushing yourself to go faster requires acceleration, which puts a lot of stress on your muscles.
This can also lead to weight loss.
But hold up a second.
“When you go harder, you hit all the metabolic levels and intensities,” he notes.
“Our body is not built with switches; there’s no on or off.
And if you’re going hard, you’re using everything.
(It also helps to check that yourrunning formis on point.)
During a sustained run, you’ll be building youraerobic endurance.
But the best-case scenario?
There’s a reason you’re free to’t go all out all the time.
So, Which Is Better Running Faster vs. Running Longer?
Either way, the best idea is to switch things up on the regular.
That said, if you’re training for a certain long-distance race (i.e.
Variability is key, says Mackey.
Keep the intervals between one and five minutes as a general rule of thumb, recommends Mackey.
Mackey usually recommends doing these once a week.
Tempo runs.You’ll typically run for 20 to 25 minutes at a 6 or 7 RPE on atempo run.
Mackey usually recommends doing these once a week.
Sprints.Your sprints can be done on easier days or long, slow-distance days.
They consist of 10-second or under bouts of all-out sprints.
Their biggest benefit is for your nervous system and coordination, says Mackey.
Try adding these to your training once a week.
Long, slow-distance runs.These are pretty self-explanatory that means running longer distances at an easy pace.
Yourheart rateshould stay under 150, and you’re able to most likely hold a conversation.
