Which is better, slow or fast running?

A growing body of research suggests that running at a more relaxed pace leads to a range of health benefits, from heart to mental well-being.

At the same time, a slow running style avoids pushing the body to the limit.

According to "New Scientist", slow running is not about a specific speed, but rather about running at a slow pace for the person, i.e. a speed that raises the heart rate, but allows the ability to chat.

Rebecca Robinson, a consultant in sports medicine and exercise, says: "Technically, the heart rate in this style of running will be at 60 to 70% of maximum."

Some studies show that slow running may be more beneficial for the cardiovascular system if you exercise moderately, rather than pushing the body to the limit.

In terms of burning fat, slow running helps break down stored fat, and is therefore better for burning fat, due to the good oxygen supply from the lungs during running.

A 2022 study of 116,000 people found that the cardiovascular health benefits of vigorous physical activity were diminished at high levels, unlike moderate-intensity activity.

Similarly, a 2020 study of 138 first-time marathon runners found that training for and completing a race, even at a slow pace, was equivalent to a 4-year reduction in the biological age of the cardiovascular system, with slower running times associated with greater reductions in age-related aortic stiffness.