If you are batch sparging, the speed of the runoff shouldn't affect your efficiency if you are still draining all, or almost all, of the wort. That said, the psychological benefits of having a nice easy runoff are good. I recommend rice hulls.
If you find your efficiency is consistent, then you could decide to not worry about it & have the ability to design recipes or adjust existing ones to hit your target gravity consistently. Otherwise you can have variable results on each batch until you find a system that consistently gives you the efficiency you seek. Either way consistency should be your goal.