Running question...

Beeky85
Beeky85 Posts: 257 Member
in Fitness and Exercise
Hi guys,

I was just wondering what is more important....the speed you run or the distance? I can run comfortably at 7.3 on the treadmill for a longer length of time, working up to running the full 5k but not there yet. When I increase the speed it really limits the length of time I can run for and often end up power walking instead.

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    Either one can be more important depending on the purpose of the workout.

    For building aerobic capacity (the ability of the body to transport and use oxygen) you want to run easy for a long time.

    For building Lactate Tolerance you want to run hard for 20 to 40 minutes at a pace you can sustain but that otherwise feels pretty uncomfortable.

    For building very high level aerobic and anaerobic fitness you want to run at a very fast pace that you can sustain for around 90 seconds to 5 minutes. Rest in between intervals and repeat multiple times.

    For building pure speed you want to go as fast as you can for a short distance (under around 30 sec). Fully recover and repeat multiple times.
  • OtiWanKenobi
    OtiWanKenobi Posts: 340 Member
    Speed comes with time. For now just focus on distance. The more frequently you run the faster your will become. I see that you've hit the 5K mark so next time when you run on the treadmill try doing speed work to challenge yourself. Google fartlek to get ideas on how to interval train. Also, I've found that sometimes when your run beyond, let's say your 5K, to 4 miles...the 5K then becomes an easy. Also try running outside....it's a lot more challenging than the treadmill. If you are training for an actually 5K race then you might want to practice on the pavement because the treadmill won't do you any favors. You might get a hard reality check on the day of your race.

    Good luck!
  • hartmamp
    hartmamp Posts: 80 Member
    Most training programs I've seen recommend running for a certain distance or length of time, rather than at a certain speed. Speed will catch up.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    I think that you might want to do both. Something like C25K has you do intervals for running and walking. In fact some people train for marathons do walk/run routines.

    For me, it's the miles not the speed. But I do speed days too - just not very often. But if I picked one, the longer the run the better.
  • Dustybugger
    Dustybugger Posts: 13
    I like to go the distance - if it means running a tad slower, I like knowing I'm burning more cals. I can run at 7.0 for about 2 miles, but I like to stay around 6.3-6.5 when I'm running a 5 miler.

    And to add on to Scott's post, I like to bump up the incline instead of bumping up my speed - I always keep the hamster wheel at 1.5 incline and bump it up to 3.0 when I wanna do some speedwork.
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    It depends what you want out of your running and also what sort of distances you wish to run.

    When I started running, it was always about the distance. I am far from a 'fast' runner but have morphed into a long distance runner. Completing a 20 mile run is far more important to me than running a sub 25 minute 5k distance.

    Having said that, I have noticed that my speed has increased dramatically with the use of 'long slow distance ' runs.

    There are lots of techniques you can use to build speed.

    For me, the ultimate is to have sufficient endurance to run the distance at a respectable speed.
  • Beeky85
    Beeky85 Posts: 257 Member
    Thanks everyone. I used to run long distance at school and enjoyed it. I think for now distance, rather than speed is more appealing to me. I do bump the incline at the end and do more of a power walk for a KM or so as I like to feel i've worked out.

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