Speed vs distance: what's best?

Choosing whether to focus on distance or speed can be difficult. But the answer depends entirely on what your goals are at the moment, and what you want to achieve in the future.

Speed training is all about boosting your pace, power, and running economy. It includes workouts like intervals, tempo runs, and strides that challenge your cardiovascular system and help you move more efficiently. Training for speed can:

• Help you hit new personal bests in shorter distances (like 5k or 10k)
• Improve your running form and stride mechanics
• Build mental toughness through higher-intensity sessions
• Make your easy runs feel easier as your fitness improves

On the other hand, distance (or endurance) training focuses on building the stamina and aerobic base required to run longer with confidence. These plans usually include progressive long runs, steady-state workouts, and consistent weekly mileage. Benefits of training for distance include:

• Stronger cardiovascular health and aerobic capacity
• Greater muscular endurance and fatigue resistance
• A solid base to support future race-specific plans
• A slower, more sustainable buildup that supports injury prevention

So, which should you choose?

If your goal is to get faster, hit a new race PB, or feel quicker on your runs, a speed-focused plan is your best fit. If you’re thinking about running longer distances, building confidence for future races, or laying down a solid foundation, a distance-focused plan is ideal.

But remember, neither is better than the other. The best training approach is the one that aligns with what motivates you most right now. Whether you want to run faster, further, or just stay consistent, Runna offers structured plans that evolve with your goals.

Speed training gear: shoes, clothing, and more

The gear you use during training can have a big impact on both your comfort and performance. Even small upgrades can make a noticeable difference when it comes to running efficiently, staying injury-free, and feeling your best across every session.

• Shoes are arguably the most important piece of running kit. A well-fitted, supportive pair can help absorb impact, protect your joints, and make each stride feel smoother. Visiting a specialist running store with gait analysis or treadmill testing is a great way to find the right shoe for your foot type and stride.
• Clothing made from high-performance fabrics like polyester or nylon is essential. These materials wick away sweat, regulate temperature, and prevent chafing, keeping you dry and comfortable even during intense sessions. Cotton should be avoided as it holds moisture and can lead to discomfort or skin irritation.
• Running watches and GPS devices can elevate your training by helping you monitor pace, distance, and effort. Whether you're using a Garmin, COROS, Apple Watch, or your phone, tracking your runs allows you to stay consistent, follow pace targets, and reflect on your progress. Runna integrates with all major platforms to make syncing seamless.
• Accessories such as running belts or armbands are useful for carrying essentials like your phone, keys, and gels. For longer or hotter sessions, hydration gear like handheld bottles or hydration vests can help keep you fueled and focused.
• Sun protection is often overlooked but vital. Even on cloudy days, UV rays can do damage. A high-SPF sunscreen, along with a lightweight hat or sunglasses, can help you stay safe and comfortable on sunny runs.

Choosing the right gear helps you train smarter, feel better, and stay focused on your goal: running faster.