IS IT BETTER TO RUN FASTER OR LONGER? EXPERTS REVEAL WHICH HAS MORE HEALTH BENEFITS

Whether you're trying running for the first time or switching up your workout routine for the new year, you may be wondering whether it's better to run longer or faster.

There's nothing quite like a relaxed, long run with a good playlist. But shorter, high-intensity sprints can really work up a sweat. Which one is better for you?

Running longer and running faster both have benefits, and the best running style for you will depend on your experience, preferences, and goals. We spoke to sports medicine doctors about how each running style affects the body, the benefits and downsides, and how to decide whether running longer or faster is right for you.

Running faster benefits and risks

"The running longer, or traditional method, is about slogging through miles at a slower pace," Dr. Todd McGrath, a sports medicine physician at the Hospital for Special Surgery, tells TODAY.com.

 Running for a longer distance or time has a number of benefits.

Builds endurance

Endurance refers to your body’s ability to maintain physical activity over a period of time. "The best way to build endurance is to create a situation that needs endurance, which is longer distance and longer time," Dr. John Vasudevan, associate professor of physical medicine and rehabilitation at Penn Medicine, tells TODAY.com.

There are two types of endurance. Cardiovascular, or aerobic, endurance is how well your heart and lungs work to supply the body with oxygen, per the Cleveland Clinic. Muscular endurance is how long your muscles can repeatedly contract against resistance.

"Running on the easier, longer side really builds the strength of your heart and (increases) the capacity of your lungs to get that engine working well," says Vasudevan. "You also develop more muscular endurance by running longer and slower," says McGrath.

Requires less recovery

Recovery between workouts is crucial. Allowing your body to rest can help the muscles repair themselves and grow, the experts note.

Running longer and slower is easier on the body. “You’re not beating yourself up quite as much. There’s less overall impact,” McGrath adds.

As a result, less recovery time is needed, says Vasudevan, which can allow for a more consistent, everyday running routine.

Safer for beginners

Longer, slower runs are a great option for anyone, but especially for people who are new to running or getting back into it, the experts say. While it's not risk-free, slower distance running is generally safer and less likely to cause pain and acute injuries.

"Running longer, but not as hard, and gradually increasing your distance is the most important thing because it is the foundation upon which you build everything else," says Vasudevan.

Running longer disadvantages

Running longer does have some downsides, the experts note. First, it's time-consuming and requires a lot of patience and commitment.

Additionally, the longer you spend running, the longer you’re putting repetitive force on your muscles, ligaments, tendons and joints. “One of the biggest risks of running slow (and) long is just the volume of time you’re running because you can be prone to overuse injuries,” says McGrath. These include strains, knee issues, plantar fasciitis or stress fractures, such as "shin splints."

Last, running longer may not increase muscle size as much as running faster. In fact, you may even lose some muscle mass, the experts note. Depending on your body composition goals, this may not be ideal.

Running faster benefits

Running faster for shorter durations or distances is a fun high intensity workout with a number of benefits, the experts say.

More efficient workout

"As far as time and efficiency, it’s much more efficient way to work out," says McGrath. Fast runs are a great way to boost cardiovascular fitness, improve muscular power and increase your speed.

Running fast is a type of anaerobic exercise, says McGrath. These short bursts of intense activity use glucose in the body without using oxygen. This type of training is more challenging and pushes the lungs and heart to work harder and more efficiently.

Strengthens muscles

"You get a lot more muscle recruitment overall when you run faster than when you run slower (for longer)," says McGrath. This works the fast-twitch muscle fibers, which help for quick movements.

“Running faster is all about building power and strength. It’s about your running efficiency per speed,” Vasudevan adds.

The increased strength can also build muscle mass and size. "You get more strength gain overall from running faster and stressing the muscles in that way, and added muscle bulk often comes from that as well," says McGrath.

Burns calories faster

When you run faster, "the muscles tend to burn more calories per time, so you burn energy a little more," says McGrath. Additionally, the faster you run, the more carbohydrates you burn, he adds.

"Running faster is obviously a bigger bang for your buck for calorie burn," says Vasudevan.

Running faster downsides

Running faster has a number of cons. First, it requires a longer recovery. "When you push yourself into a harder zone, you’re more likely to pay for it with some pain or have a harder time just repeating that same performance the next day," says Vasuduven.

The longer recovery time can make it harder to stay consistent with workouts. "People who run faster have to spend a little bit more time resting, so they have to take more days off," says McGrath.

Muscle adaptation and growth occurs during the recovery phase, McGrath adds, so it’s crucial to heal from the stress of the workout even if you want to sprint through the soreness the next day.

Running too fast and too hard can also increase the risk of acute musculoskeletal injures, the experts note. “Jumping right into running fast can be particularly hard on the muscles, especially for ... a novice runner," says McGrath. This can result in acute injuries, such as hamstring strains, sprained ankles or tendonitis.

Finally, running fast puts more stress on the body and heart. Depending on your underlying fitness level or health, this may not be ideal. Always talk to your doctor.

Does running faster or longer build more stamina?

While both running styles can improve health, running longer is better for cardiovascular and muscular endurance.

If you’re looking to build your aerobic capacity and stamina, longer distance runs at a slower pace are your best bet, according to the experts. However, it's important to stay consistent.

Is it better to run longer or faster for weight loss?

Any running will burn calories, but how this translates into weight loss is more complex. "It can be somewhat runner dependent. Different people respond to different stimuli better, and not everybody loses weight in the exact same way," says McGrath.

Running longer and running faster both have positive benefits for overall weight loss.

Running faster burns more calories in a shorter period. "You get to the fat burning stage a lot faster," says Vasuduven.

“The high intensity stuff will (also) develop more muscle mass, which will lead to more more of an overall metabolic burn in the long term,” says McGrath. If you’re limited on time and weight loss is a goal, high-intensity fast runs are a good choice, McGrath adds.

Although it takes longer, you do burn fat on distance runs, the experts note. In fact, longer, low-intensity workouts often burn a higher percentage of calories from fat, TODAY.com previously reported — and it may burn a higher number of calories overall.

In order to lose weight, you need to be in a calorie deficit, which means you are burning more calories than you consume, the experts note. So it depends which running style burns more calories total, but diet also plays a role, Vasudevan points out.

Is it better to run faster or longer?

The best running style for you will depend on your preferences and goals.

Running longer builds muscular and cardiovascular endurance, requires less recovery time, and is easier on the muscles and joints. If these align with your goals or you’re new to running, this style may be your best bet.

However, it's important to keep proper form and moderate your pace. “An easy run doesn’t feel like a challenge,” says Vasudevan.

Running faster is a more efficient workout, burns more calories per minute, and it builds more muscle strength. If that’s what you’re looking for, as well as anaerobic exercise benefits, faster runs may be right for you. That said, you may need more days off to recover.

The good news? You don’t have to pick just one running style. “The true answer is a combination of the two ... is probably the best,” says McGrath. In fact, many experts recommend mixing up your running style to get the most benefits.

The 80/20 rule

The 80/20 rule is a strategy to improve running that emphasizes a combination of running styles. “About 80% roughly of your running should be easier, longer distances, and only about 20% should be challenging,” says Vasudevan.

The majority of your runs should be slower and longer, with short bursts of fast running and sprints mixed in. “Then you incorporate rest days as needed and cross-training workouts,” says McGrath.

Stretching, warming up and maintaining core and hip strength are all important to maintain your running mechanics and prevent injuries, the experts note.

If you have any underlying health conditions, previous injuries, or concerns about running, talk to your doctor.

This article was originally published on TODAY.com

2025-01-21T17:14:54Z