As a runner, you may often wonder: “Should I try to improve my distance or speed?” The answer depends on your goals—whether you want endurance, speed, weight loss, or overall fitness.
In this guide, we’ll break down:
✔ Pros and cons of increasing distance vs. speed
✔ The 80/20 rule for optimal training
✔ Which is better for weight loss?
✔ How to decide what to focus on first
Let’s find the best strategy for your running journey!
Should You Increase Speed or Distance? Key Factors
1. Your Running Goals
- For endurance (marathons, long races) → Focus on distance
- For speed (5Ks, sprints, PRs) → Focus on speed
- For general fitness & weight loss → Mix both
2. Current Fitness Level
- Beginners → Build distance first, then speed
- Intermediate/Advanced → Add speed workouts while maintaining mileage
3. Injury Risk
- Increasing distance too quickly raises injury risk (shin splints, stress fractures).
- Increasing speed too soon can lead to muscle strains.
The 80/20 Rule in Running
A popular training principle suggests:
✅ 80% of runs should be easy (low-intensity, long distance)
✅ 20% should be hard (speed work, intervals, tempo runs)
Why?
- Builds endurance without burnout
- Improves speed efficiently
- Reduces injury risk
Example Weekly Plan:
- 4 easy runs (60-75% max effort)
- 1 speed session (intervals, hill sprints)
Benefits of Increasing Distance
✔ Boosts endurance & stamina
✔ Burns more calories per run (great for weight loss)
✔ Strengthens joints & muscles over time
✔ Mental toughness for long races
Best for: Marathoners, ultra-runners, endurance athletes
Benefits of Increasing Speed
✔ Improves running economy (efficiency)
✔ Enhances cardiovascular fitness
✔ Builds explosive power & muscle tone
✔ Helps break plateaus in performance
Best for: 5K/10K runners, sprinters, those wanting faster race times
Distance vs. Speed for Weight Loss
| Factor | Distance Running | Speed Running |
|---|---|---|
| Calories Burned | Higher per session (longer duration) | Higher per minute (intense effort) |
| Afterburn Effect | Moderate | Higher (EPOC effect from intervals) |
| Best Choice | Steady fat burn | Quick metabolism boost |
Verdict: A mix of both is ideal for weight loss!
People Also Ask About Speed vs. Distance Running
1. Should I increase speed or distance?
It depends on your goals! Distance builds endurance, speed improves performance. Beginners should start with distance before adding speed.
2. What is the 80% rule in running?
The 80/20 rule means 80% of runs should be easy (long, slow distance) and 20% should be hard (speed work).
3. Should I try to run faster or longer?
If you’re training for a race, follow a structured plan. For general fitness, balance both—long runs + 1-2 speed sessions weekly.
4. Is distance or speed better for losing weight?
Both help! Long runs burn more calories per session, while speed workouts (like HIIT) boost metabolism longer post-run.
How to Safely Improve Distance or Speed
Increasing Distance:
- Follow the 10% rule (don’t increase weekly mileage by more than 10%)
- Mix in walk breaks if needed
- Prioritize recovery days
Increasing Speed:
- Add interval training (e.g., 30-sec sprints + 1-min recovery)
- Try tempo runs (sustained faster pace)
- Strengthen legs with hill repeats
Final Verdict: Which Should You Focus On?
- New runners? Build distance first.
- Training for a race? Follow an 80/20 plan.
- Weight loss? Combine long runs + speed work.
The best runners balance both!