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…
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