Is it better to run fast or slow?

You probably already know that running is an excellent form of exercise. It offers a range of Health promoting benefitsincluding improving heart function, enhancing mood, and reducing the risk of developing a range of chronic diseases.

But if you are looking forward to… Maximize After these gains, what is the better choice: fast running or slow running?

On the one hand, quickly Run It might seem like a smart way to boost the efficiency of your sessions, allowing you to burn more energy and log more miles in less time. However, slow playback goes along with it Zone 2 heart The trend, which promises significant cardiovascular benefits, in addition to reducing the risk of injury. So is it a throw-up? Or is one sovereign?

To settle the debate, we hired two running coaches. Read on to learn what distinguishes fast running from slow running, the unique benefits of each, and the ideal split within a training program, depending 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 novice runner—say, a pace of 10 minutes per mile—would likely qualify as too slow for an Olympian, whose fast might be, say, five minutes per mile.

So instead of defining universal steps, a better way to think about differentiation is how easy it is to have a conversation while you’re doing the steps. With slow Run“Your exertion level should be low enough so that you can’t talk without any problem,” Matt Campbell, certified personal trainer and running coach at Professional Club / Bay Club In Washington state, SELF says. “You’re not out of breath,” he explains.

For beginner runners, this often means taking regular walking breaks to ensure you maintain your ability to chat, says Campbell. Another way to think about it: At the end of a slow run, you should feel like you could have kept going, exercise physiologist and running coach. Janet Hamiltonfounder of Running Strong in Georgia, tells SELF. She adds that slow running should feel comfortable and easy.

If you’re someone who tracks your heart rate while exercising, slow running typically falls into Zone 2, which means your heart is beating at about 60% to 70% of its maximum rate, Campbell says.

On the other hand, fast running is pretty much the opposite of slow running. With speed running, talking isn’t really an option, Campbell says. The running itself should be difficult and uncomfortable, and your heart rate will likely reach 75% to 90% (or perhaps more) of maximum, Campbell says. This translates to zones 3, 4 and 5. No matter your fitness level, a fast run will likely make you gassy.