Running
Short distance vs. long distance running: Which is right for you?
Read ahead for a detailed guide on short-distance vs. long-distance running and figure out which running style suits you best.
Does slow and steady really win the race? In the world of running, it depends who you ask. Runners usually fall into one of two categories: Short-distance runners prioritize speed, while long-distance runners are all about steady endurance. No matter which is your preference, all forms of running appeal to our innate need for community, as explained by Red Bull ultrarrunner Dylan Bowman.
Dylan Bowman runs in the Marin Headlands near San Francisco, California
© Jed Jacobsohn / Red Bull Content Pool
“In today's world, there's a deep need to feel belonging, and it's hard to find,” he says. “The thing that brought me into the sport was the curiosity of the human challenge. But the thing that's kept me in it is the community, the friendships.” It’s true: Runners from all walks of life, such as those competing in the multi-level Wings for Life World Run, share a unique bond.
If you want to find your running community, you can start by deciding whether you’re a short or long-distance runner. Do you prefer the exhilaration of a short sprint, or do you want to see just how far you can go the distance like Bowman? Read ahead for a detailed guide on short-distance vs. long-distance running and figure out which running style suits you best.
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Benefits of short-distance running
If you thrive with quicker, high-intensity workouts, short-distance running might be for you. When you run short-distance, you’ll harness high-power speed for stretches of less than a mile. Also known as sprinting, this type of running capitalizes on short bursts of energy, so getting better is all about getting faster.
Short-distance running brings these benefits with it:
- Increased power and velocity. Short-distance running targets your body’s fast-twitch muscle fibers, which support the bursts of energy you need to beat your PR.
- Improved speed. Short-distance running can be a useful transferable skill in other sports. For example, if you play baseball and want to master the mad dash to home plate, short-distance running could help your training.
- Enhanced cardiovascular health. In addition to building leg muscle mass, short-distance running can boost heart health and increase lung capacity. The elevated intensity of running shorter distances can also lead your body to burn more calories at a faster rate.
- Reduced risk of long-term injury. Short-distance runners are at less risk of wearing down their muscles in the long term. This running category isn’t risk-free, though, so as with any physical activity, proper preparation and stretching are essential.
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Benefits of long-distance running
Participants at Red Bull 400 in Almaty, Kazakhstan on May 13, 2023
© Victor Magdeyev / Red Bull Content Pool
If you prefer a workout where you take your time or your goal is to boost stamina, long-distance running may be for you. Since long-distance technically involves running any length over one mile, this category covers a vast scope. There are middle-level runs, such as 5K and 10K races. And then there are ultrarunners like Bowman, who push themselves beyond the 26.5-mile length of a standard marathon.
Below are some of the many benefits of taking the long road in running.
- Improved endurance. Long-distance runners rely on slow-twitch muscles, which efficiently use oxygen as fuel for longer periods. If you play a sport such as basketball where running is constant throughout the game, long-distance running could boost your endurance.
- Enhanced mental focus. Keeping up your strength for a long run requires nearly equal amounts of mental and physical work. Running long distances on a regular basis can thus help your concentration in other areas of your life. Plus, as with most forms of exercise, running for at least 30 minutes on a consistent basis can give your mental health a big boost.
- Reduced risk of chronic diseases. According to a 2022 Scientific Reports study, the increased cardiovascular endurance that long-distance runners develop can prevent long-term health complications. Long-distance runners may face less risk of certain cancers, chronic cardiovascular conditions, or strokes.
Differences between short-distance and long-distance running
It’s not only about distance and speed. From fueling yourself to coordinating a training plan, short- and long-distance running require different approaches. Here’s what to know when it comes to the key distinctions between short-distance and long-distance running.
Training programs
As with any athletic training, it’s important to gradually work toward your goals so your body can slowly ramp up. Running recovery is as much a part of your training as the run itself. This applies to both categories of running but in different ways.
If you're running long distances two days in a row, go slowly on a two-mile run today if you pushed 10 miles yesterday. Since long-distance running can also push your mental muscles more than short-distance running, it can help to know you’ll have a little break. Adding some sprints to increase speed can help too, and you can break it up with some strength training and hit the weights between runs. But the main thing will be to focus on increasing your distance with longer, more moderately paced runs.
With sprinting, you’ll also be steadily working toward increasing over time, but with the aim of increasing speed, not distance. Following a good warm-up, you can work on sprinting in increments of 30 seconds, followed by one- and two-minute recovery periods. At the end of a short distance running session, a light jog or walk to cool down is also essential.
Nutrition
Healthy carbohydrates and nutrient-dense foods are a runner’s best friend, and you’ll need more fuel the longer you run. A general rule of thumb is that pre-workout meals or snacks should cover you for runs under an hour. For marathon running, you may need to plan for fuel breaks once you go above 12 miles.
Gear and equipment
If you’re enduring a longer run, the gear you use needs to be durable too. Good running shoes are always key, especially for long-distance races. Wearing breathable material is also important during a long run to avoid heat rash from sweating, as is drinking water along the way. If you’re trying to track time and set personal benchmarks, a smartwatch or running watch can also come in handy.
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Choosing the right type of running
There are a few factors to consider when choosing the right style of running for you. It might just depend on your own personal muscle makeup. Some people are simply born with more short- than fast-twitch muscle fibers or vice versa. If it takes you a few miles to warm up, for example, you might be cut out for long-distance running.
For many, though, it’s about finding a balance between the two. Unless you’ve got a strong preference for one or the other, why not alternate between speed and endurance and enjoy the benefits of both?
Run for your needs
There’s no right or wrong with short-distance vs. long-distance running. Just like at the Wings for Life World Run, runners of every category and level should celebrate investing in themselves and hitting their milestones. So hit the trail and keep going — nothing’s stopping you!