Time or Distance-based Running? My Take on Both

When I first started running, mileage was everything. A "real" run, to me, meant hitting a certain distance. Anything less felt like a waste. A 15-minute run? Never even crossed my mind.

The thing is, that mindset made running harder, not better.

We tend to approach running the same way we approach the gym. There's this unspoken rule that a workout has to be long and intense to count. If you're not dripping in sweat or working out for an hour, does it count?

Thankfully, we're becoming more aware that you don't need a two-hour gym session to see results. And running? The same logic applies.

Timed vs. Distance Based Runs

If you ever decide to use a #NikeRunClub training program, you'll notice that most runs are timed-based, not distance. At first, this drove me nuts. A 22-minute run? Why not just say 2-miles? Or bump it up to 25-minutes? But over time, I've grown to love it. Timed runs have completely changed my relationship with pace, effort, and how I mentally approach training.

I'll run through my thoughts on timed vs. distance-based runs, but ultimately you should be doing both if you're trying to improve as a runner.

Distance runs are fun. They're more exciting because you're chasing a finish line. A 10K run? I can do that. A 60-minute run? Sounds long and vague. The challenge with distance-based runs is pacing. When you know you'll finish faster if you run faster, it's tempting to push - even when you shouldn't. I've been guilty of this more times than I can count.

On the flip side, running for time is incredibly beneficial. When I'm on a recovery run, I remind myself: running faster won't make it end sooner. So, I might as well be comfortable.

The best part about time-based runs is how they sneak up on you. When I first saw that 15-minute recovery run in #NRC's half marathon plan, I thought "Yikes, that's about 1.5 miles." And when I saw a 50-minute recovery, I dreaded it -- because in my head, that meant around 5 miles.

At first, every timed run automatically got converted into mileage. I couldn't help it. But the more I stuck with time-based runs, the more my mindset shifted. One day, I realized I'd stopped doing the math. Now, instead of panicking over mileage, I just see the minutes. When I see "30 minutes," I think "That's shorter than most workouts." Then I finish, check my watch, and realize I've run close to 3 miles. Without even noticing, I'd turned what used to feel daunting into something that feels manageable.

And once I stopped converting everything into miles, I cared less about the numbers altogether.

Forgetting the Numbers

Now, here's my hottest take: I don’t care about round numbers anymore.

Recently I finished a timed run at 2.87 miles and didn’t “top it off” to 3.0. My friend thought I was a lunatic. I get it, round number look good on a watch. But I've been working on not looking at my watch as much during runs.

In the past, I checked constantly. If I had a 30-minute run, I'd estimate a 5K and peek at my watch every mile (and usually a few times in between). The problem? I wasn't running for time anymore. I was chasing mileage again.

Worse, I'd keep moving the finish line. "Only 0.15 away from 3 miles? Might as well." Then suddenly I'd be close to 3.5 miles. And if I didn't hit that "perfect" number, I'd feel oddly disappointed - even though I'd met my original goal. If you're someone who likes to hit the even numbers and feel good doing it, then keep doing it. But, if you feel like you're in a funk and not improving your runs, just try a timed run without looking at pace.

My running really improved when I stopped obsessing. It's easier said than done (especially on the treadmill) and I'll be honest; I really struggle to listen to my own advice.

Today's Run

I ran a 40-minute recovery run tonight. I'm on Week 14 of Marathon Training (meaning I have 14 more weeks), so my recovery runs are getting longer.

Technically, a 25-minute run was on the docket for today, but the other two recovery runs were 40 or 45-minutes. I figured I'd tackle the 40-minute one while I still have that early-in-the-week motivation.

I've been slightly avoiding outdoor runs, as the weather and my past performances haven't been great. But what's the point of living in a beautiful city if you don't get to see it?

So, I went out around 7:40pm, primetime as the sun began to set. I did check my watch a couple times (huge hypocrite), not to speed up, but to make sure I was slow enough. The route took me mostly along the water, and focusing on the views made the run fly by.

I've always viewed treadmills as more difficult, but I'll be honest, these outdoors runs are TOUGH. The unexpected hills, construction, crowded trails, and summer heat make 60-minutes on a treadmill seem like a treat. However, I managed to enjoy this run. I felt pretty proud that I opted for the longer recovery and remembered that I am such a sucker for a pretty view that it made it all worth it.

I ended up with 3.80 miles. And no, I didn't "top it off."

Final Thoughts

Your training should include both distance and timed runs.

• Distance runs give you that satisfying "I ran a 5K this morning" feeling

• Timed runs teach patience, pacing, and mental toughness.

Together, they'll make you a smarter (and better) runner. Next time you are thinking about going for a run, just try a 30-minute recovery. I promise, you'll see the effects soon.

Run #19: Monday, July 28th: 40 Minute Run - 3.80 Mile 10'27 Pace