The Science of Speed vs Endurance at Different Running Distances

Feb 28, 2026

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A 5K and a marathon are objectively different distances - but they are also more similar than you think. If you’ve ever wondered why the 5K is technically a long-distance race, or what the difference between training for a mile and a marathon is, this episode is for you! We’ll discuss the metabolic and mechanical differences of the short, middle, and long distances, plus how those theoretical differences translate into training.

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In this episode, you’ll learn:

✅ Which race distances are aerobic, and which are anaerobic?

✅ The mechanical differences between short, middle, and long distances

✅ The spectrum of muscle fiber typology

✅ The different metabolic demands of short, middle, and long distances

✅ The training differences across the various distances

If you enjoyed this episode, you may like:

🎧 How Much Do Genetics Impact Your Running Performance? (30 Aug 2024)

🎧 How Much Does VO2max Actually Matter? (3 Oct 2025)

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

References:

🔬 PMID: 34021488

🔬PMID: 29182410

🔬PMID: 30299184

🔬PMID: 38165636

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

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