Being of the Paleo\Primal persuasion, I don't advocate steady state running for long periods. I'm more in favor of activities where the heart rate resembles a power law graph. Go all out for brief periods like sprinting or punching, with longer durations of medium level activity and lots of time at the low end of the energy expenditure.
In this Ted Talk, Christopher McDougall presents some compelling information for the evolution of running which explains a variety of observed human phenomena. I thought it compelling and well argued; and therefore worthy of your viewing pleasure.
Victor
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