Why Mixing Intervals and Long Runs Improves Your Running

If you’re trying to become a better runner, whether you’re chasing a new race PR, trying to build endurance, or just want to feel stronger on your run, here’s a solid approach to your programming:

Mix interval running with endurance (long-distance) running

A lot of people tend to lean too far one way or the other. Either they run slow and steady all the time, or they go all-out every time they hit the pavement. The truth is, you need both styles to elevate your running performance to the next level.

Why you ask? Let’s break it down!

What’s Endurance (Long Distance) Running?

This is your classic long, steady-paced run. It might feel a little slow at times, but it’s working your aerobic system, helping your body become more efficient at burning fuel and delivering oxygen to your muscles. These runs build stamina and teach you how to stay mentally locked in for longer distances and longer time domains.

Example: A weekend long run or easy-paced jog for 45+ minutes non-stop.

What’s Interval Running?

Intervals are short bursts of high-speed running followed by a rest or slow jog/walk. These workouts are intense but short, like sprinting for 1 minute, then walking or jogging for 2 minutes, and repeating that for multiple sets.

These are great for building speed, power, and pushing your limits. Sure, you will be struggling to gather your breath and lower your heart rate during your rest, but that is the point - to train your body to be able to spike and calm your heart rate between intervals.

Why Do You Need Both?

Here’s what happens when you start combining the two:

1. You’ll run faster for longer periods of time

Intervals help you build speed. Endurance runs help you keep that speed up for miles on end. Put them together, and you become an athlete who can copy, paste and repeat.

2. Your heart and lungs become super efficient within the body

Long runs train your heart to handle steady effort. Interval runs train your heart to handle the spikes in intensity. The result is that you become better at breathing easier, recover faster, and can handle a variety of paces without gasping for air.

3. You become a more efficient runner

Mixing up paces improves your form, coordination, and rhythm. Over time, your body figures out how to run better and waste less energy, whether you’re going slow or fast in relation to your typical pace.

4. You burn more fat + boost your metabolism

Long runs tap into fat for fuel. Intervals crank up your metabolism and help your body get better at switching between fuel sources. It’s a win-win for both performance and body composition.

5. You’re less likely to get injured or burn out

Varying your runs keeps things interesting and reduces repetitive stress on your body. Plus, mentally, it’s just more fun than doing the same run every single day. Hitting the pavement over and over without a goal/motive can easily get boring, and this allows you to lock in on a specific goal/task and work to achieve it.

At the end of the day

If you want to run stronger, feel faster, and stay injury-free, don’t just pick between speed and distance, do both. Mixing interval workouts with long runs creates a well-rounded training plan that keeps your body guessing and improving simultaneously.

So the next time you lace up your shoes, ask yourself: Is today a slow burn or a speed burst?

The best runners know it's not one or the other. It’s both.