If you run regularly, you may have asked yourself whether it is better to run faster (even if it means doing it for a shorter time) or, on the contrary, whether a slower, longer run is preferable? Which sporting activity offers the most health benefits? Here is the expert answer.
What are the advantages and disadvantages of long runs?
“Long running is about covering more miles at a slower pace“recalls Dr. Todd McGrath, sports doctor, to Today media. This allows us to develop the following points:
- Better endurance : Endurance corresponds to your body’s ability to maintain physical activity over a given period of time. “The best way to develop endurance is to create a situation that will require it, i.e. a longer distance and duration.” details Dr. John Vasudevan, associate professor of physical medicine and rehabilitation at Penn Medicine. “Running longer actually strengthens your heart and increases your lungs’ ability to run that engine properly“.
Dr McGrath adds: “You also develop greater muscular endurance by running longer and slower.” ; - Shorter recovery time : running longer and slower is gentler on the body. “As a result, the recovery time required is less” says Dr. Vasudevan, “which can enable a daily running routine”;
- A safer method for beginners : people who are starting or returning to running should also opt for this type of jogging. Slower runs are generally safer and less likely to cause acute pain and injury.
But this type of jogging also has disadvantages: longer time, greater commitment and a greater risk of “wear and tear” injuries.
What are the advantages and disadvantages of speed running?
Running at high intensity also has many benefits, according to experts. Among them, we will note:
- More effective training. “In terms of time and efficiency, this is a much more efficient way to train” confirms Dr. McGrath. In addition, fast runs are a great way to improve your cardiovascular fitness, improve your muscular power and increase your speed;
- More intense muscle strengthening.
“You use your muscles a lot more in general when you run faster than when you run slower (for longer).” explains Todd McGrath. This works the fast-twitch muscle fibers, which contribute to rapid movements. “Running faster is above all about developing your power and strength. It’s a question of efficiency in relation to speed” adds Dr Vasudevan; - Faster calorie burningbecause “muscles tend to burn more calories each time, so you burn a little more energy” confides Todd McGrath again. Plus, the faster you run, the more carbs you burn.
But be careful, because this effort also requires a longer recovery. This can make it more difficult to exercise regularly. “People who run faster need to spend a little more time resting, so take more rest days.” specifies the expert.
Which method to choose?
To decide, the two doctors put forward several recommendations, depending on your objectives. “If you want to improve your aerobic capacity and endurance, long distance running at a slower pace is your best option” assure the two experts.
If you want to lose weight, both types of running will have an impact.
- Running faster burns more calories in less time. “We reach the fat burning phase much faster” explains John Vasudevan again;
- Long-distance running also makes it possible to achieve this objective, because “Longer, lower-intensity workouts often burn a higher percentage of calories from fat“.
Rather than opposing the two practices, doctors recommend combining them. “The real and best answer is a combination of both” says Todd McGrath.
For this, the 80/20 rule can be a good estimate.
“About 80% of your running should be easier, over longer distances, and only about 20% should be harder.” explains John Vasudevan.
Don’t forget about stretching and warming up to prevent injuries, experts note. “And if you have underlying health conditions, previous injuries, or concerns about running, talk to your doctor” they conclude.