Do I Run Long Distance, Slow Pace or Fast Pace, Short Distance ?

When it comes to running there are many question that cloud one judgement, there are many variations to training and most people are clueless regarding their training regime, I am gonna share with you one question that usually most people will ask me whenever they started on running or doing their training and that is “Do I run long and slow or fast and short” ?

The Long Benefits

When I say long, I am talking about 15km and above where runners has a specific name for it which is termed as LSD, short for Long Slow Distance or Long Steady Distance (variations depends on running group).

First, running long distance gives us the benefit of expanding our slow twitch muscle (endurance)  which will help control lactic acid build up, Lactic acid is a fuel.  Whether it is deliberately produced by the body to burn as such, or whether this is a case of the body making the best of a troublesome byproduct remains up for debate. What is known is that lactic acid (or lactate) is one of many fuel sources, and the subject is definitely more complicated than “lactic acid is bad and causes fatigue.”

Second, it improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles; it therefore enhances the body’s capacity to deliver oxygen to your muscles.

Third, by running long distance it teaches your body to store energy as glycogen in your muscles. And finally, long slow runs teach the body to run efficiently and it will show after the end of your run if your whole body slumps in your run or your still running strong

The Short of It

Short runs are usually anywhere from 2.4km to 10km, doing short runs at a fast pace is great for your lungs, heart, and metabolism. where I term it as afterburn, your body will be burning fats even after your workout, but the best part of running short and fast is that you are increasing speed and strengthen muscles (think of it as body building for running.

There are two ways to train short runs which maximizes your lung capacity and Vo2Max, it’s called Intervals or Fartlek which I will talk more indepth in another post.

So Which One then ?

So if you’re serious about running, I’d try to include both types of run in your routine, my running schedule goes a little something like this but it varies and changes on the events that I am running (this is for my upcoming Mizuno Ekiden which I don’t need incorporate that many long runs, My advise is to train to your event, if you need to do distance running incorporate more long runs and if you have a short race like 10k or HM, do a good mix of both to balance it out.

Monday – Rest Day

Tuesday – 5k (easy run)

Wednesday – 10k (Tempo/Interval)

Thursday – Cycle or Swim or Gym or Rest

Friday – 10km (easy run)

Saturday – Bike in the AM and Swim in the PM

Sunday – Swim and 10k (Tempo Runs)

Do let me know what kind of runs do you do ?

Today weapon of choice: Mizuno Sayonara 2 by World of Sports VGO

Mizunos

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2 responses

  1. Great post Isaac.

    Like

    03/07/2015 at 3:07 am

  2. yeah, you definitely need both, plus a few mid pace mid distance to spread the load. I try to do one speedwork or hill training session per week (which lasts max 45 mins), one longer run (minimum 1.5 hours) and then one or two mid range 45min-1hour runs at a medium pace or maybe tempo depending on how I feel.

    Liked by 1 person

    07/07/2015 at 10:54 am

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