Which Is More Effective: A Long, Slow Jog or a Short, Fast Run?

Sunny days (yes, even when it's cold) call for outdoor workouts. And hitting the road for a run is one of our favorite ways to do our body some good while taking in some fresh air.

But whether you're looking to maintain your fitness, build stamina, or simply enjoy the gorgeous weather, the question arises: Is it better for your body to take a leisurely, long jog, or is there a need for speed (even if that means cutting back on mileage)?

We went to the experts to find out which we should choose: a long, slow jog (i.e., five or six miles at a 10-minute-mile pace) or a shorter, faster run (i.e., two or three miles at a 7-minute-mile pace).

The Short Story

While it does depend on what exactly your fitness goals are, we can all agree that getting more done is less time is generally better. In that way, the shorter, faster run wins out. (One caveat: If you're new to running, don’t go all out. Start by alternating walking and running until you build up your pace and mileage.)

The important thing to remember here: You've got to push yourself to run at an actually high intensity. Experts dub running at a "comfortably hard pace," or around the max speed you could run 10K, a tempo run. For tempo runs, aim to work at 85 to 90 percent of your max heart rate. Another way to tell if you’re going hard enough is to take the talk test.¹ If you can only utter a few words, rather than full sentences, you're on the way to fit.

And when you feel like you want to quit, make sure you're not psyching yourself out: Don't confuse mental fatigue with physical fatigue, says Luke Lombardo, run coach and instructor at Mile High Run Club in NYC. “The best thing to do during a run is to simply relax and realize that your body is a lot stronger than your mind often gives it credit for.”

The main reason a quick, intense run is so successful at getting you in shape? Running fast builds strength, helps generate leg speed, and boosts anaerobic capacity, says Janet Hamilton, CSCS, exercise physiologist and owner of Running Strong Professional Coaching. Anaerobic capacity is the maximum amount of ATP (the energy molecule you need for a workout) you can generate.² So the more you do intense exercise, the more ATP your body learns to make, and the fitter you become.

Also, running at a high speed helps your body start to adjust to high levels of lactate, or the cause of that burning sensation in your legs. “There is evidence that doing [some] of your training at [a high] intensity enhances your body’s ability to perform in a high-lactate, high-acid environment,” Hamilton explains. In other words, it can delay the level of fatigue that causes you to burn out too quick. ³

A final benefit of going fast: You’ll torch more calories. “It is really challenging for people to put in the time needed to complete low intensity exercise that would burn more calories than working at a vigorous intensity,” says Leslie Willis, exercise physiologist and clinical research coordinator at Duke University Medical Center. Plus, you’ll continue to burn more calories at rest after a vigorous run.

The Case for Going the Distance

While there are plenty of reasons to go hard and fast, those slow, long jogs aren't all bad. After all, if you're pushing yourself to run hard every day, you’re likely to get injured. That's why it's a good idea to switch up your speed and add in longer, slower distances to build endurance and teach your body to be comfortable going for longer, Lombardo says.

Plus, leisurely runs allow you more time to spend in nature, which can provide a serious mood boost, curb anxiety, and even makes you more likely to keep going back for more.⁴

Also, while more intense runs allow your body to burn more calories in a shorter time, slowing down may melt more fat. "The more intense your exercise, the more your fuel source tips toward carbohydrate (or glycogen), rather than fat,” Hamilton explains. When you’re sprinting, you have a high demand for ATP and your body needs it quickly, so it turns to carbohydrates to feed your speed.

If you don't feel like pushing yourself one day, a long, leisurely jog will still provide you with plenty of benefits.

On the other hand, when you’re running at a conversational pace (as in, you're able to talk in full sentences), your body can use a slower ATP-producing system—a.k.a. body fat. So if you don't feel like pushing yourself one day, a long, leisurely jog will still provide you with plenty of benefits.

When to HIIT It

If you can’t push yourself at a higher intensity for a full 20 minutes, intervals are an awesome alternative—they're a proven way to help boost fitness levels.⁵ Plus, research shows that short (we're talking 30 seconds) sprints followed by a few minutes of active recovery works wonders for weight loss.⁶ Those short speed sessions also provide the afterburn effect, so you continue to torch calories even after you stop moving.

And while it's easier on a treadmill, you can still recreate interval training outdoors: Lombardo suggests playing with your pace by sprinting to a tree, then slowing down for a few minutes after. Or challenge yourself by running up hills and slowly jogging back down for recovery.

The Takeaway

There's no wrong way to run. But running at a higher intensity for a shorter period of time may be your best bet if you're looking to up your fitness and burn calories, without logging hours on the road. Still, those long, slow jogs have their benefits. An ideal combo: Do a short, fast run once per week, as well as a longer, slower one. Then pick another day to run sprints or hills, Hamilton suggests. Just make sure you're getting the recovery your body needs and avoiding overtraining.

Works Cited

1. The talk test as a marker of exercise training intensity. Foster C, Porcari JP, Anderson J. Journal of cardiopulmonary rehabilitation and prevention, 2008, Mar.;28(1):1932-7501.
2. Measurement of anaerobic capacities in humans. Definitions, limitations and unsolved problems. Green S, Dawson B. Sports medicine (Auckland, N.Z.), 1993, Aug.;15(5):0112-1642.
3. Increased blood lactate level deteriorates running economy in World class endurance athletes. Hoff J, Støren Ø, Finstad A. Journal of strength and conditioning research / National Strength & Conditioning Association, 2016, Jan.;():1533-4287.
4. Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Thompson Coon J, Boddy K, Stein K. Environmental science & technology, 2011, Feb.;45(5):1520-5851. Outdoor physical activity and self rated health in older adults living in two regions of the U.S. Kerr J, Sallis JF, Saelens BE. The international journal of behavioral nutrition and physical activity, 2012, Jul.;9():1479-5868.
5. Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta-analysis. Sloth M, Sloth D, Overgaard K. Scandinavian journal of medicine & science in sports, 2013, Jul.;23(6):1600-0838.
6. Running sprint interval training induces fat loss in women. Hazell TJ, Hamilton CD, Olver TD. Applied physiology, nutrition, and metabolism = Physiologie appliquée, nutrition et métabolisme, 2014, Mar.;39(8):1715-5320.

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