You probably already know that running is one of the most amazing forms of exercise. There are many health benefitsincluding improved heart function, improved mood, and reduced risk of a host of chronic diseases.
But if that’s what you want to maximize these gains, which is the better choice: fast running or slow running?
First, quickly running it may seem like a smart way to increase the efficiency of your workouts, allowing you to burn more energy and cover more miles in less time. This means that the slow run is aligned with the Zone 2 cardio a trend that promises abundant cardiovascular benefits and minimizes the risk of injury. So is it a toss up? Or does someone rule?
To settle the dispute, we beat two running coaches. Read on to learn what makes fast running different from slow running, the unique benefits of each, and the ideal breakdown within your training program based on your goals.
What do we mean by “fast running” and “slow running”?
“Fast” and “slow” are subjective terms. What might be considered fast for a beginner runner—say, a 10-minute-per-mile pace—is likely to be considered super-slow for an Olympian, whose pace might be, say, a five-minute-per-mile pace.
So rather than designating universal beats, a better way to think about differentiation is how easily you can carry on a conversation while you’re stepping. With slow runningthe level of effort should be low enough that you can’t talk about any problems, Matt Campbell, Certified Personal Trainer and Running Coach PRO Club / Bay Club in Washington state, she tells SELF. “You’re not out of breath,” he explains.
For novice runners, this often means taking regular walking breaks to maintain your chattering ability, Campbell says. Another way of thinking: at the end of a slow run, you should feel like you could have continued, as a physio and a running coach. Janet Hamiltonfounder of Running Strong in Georgia, she tells SELF. Slow running should be comfortable and easy, he adds.
If you’re someone who tracks your heart rate during exercise, slow running usually falls into zone 2, which means your heart is beating at about 60-70% of its maximum rate, Campbell says.
On the flip side, running fast is pretty much the opposite of running slow. When you’re running fast, talking … isn’t really possible, Campbell says. The run itself should be hard and uncomfortable, and your heart rate will likely be 75-90% of your maximum (or possibly more), says Campbell. This means zones 3, 4 and 5. Regardless of your fitness level, running fast is likely to gas you up.
