Blitz chess for beginners
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I say you should play long 30 minute UNRATED games and improve yourself manifolds. Then when you are capable of quick move analysis, play rated, so that you can make use of Rating Deviation. Make sure you are really good at rated Blitz games, because Blitz rating is what people see. Good luck! :)
Blitz is an excellent way to work on your tactics and develop your opening repertoire - but only if you approach it seriously - in a sense then whenever you encounter an unknown variation (in one of the 'big' openings, I am not talking about offbeat stuff) - you look it up after the game and analyze briefly with an engine. When you are trying to improve it is good to do this after every game.
Of course, if you are playing 'just' for fun, then relax and just play anything that comes to mind ;) But if you want to become a better player, it is good to do some serious blitz games occasionally. You will become more familiar with certain positions and quickly detect 'holes' in your preparation.
But as I've said, most of all- your tactics will improve and you will learn to think fast.
Yes, it's about speed.
Now when I'm playing OTB, if I am really focused - I can look deep into the variations without falling behind on my clock.
Actually, I -always- have more time than the opponent, even if slightly. This means I could be playing a bit more carefully, I guess, but it also gives me an advantage when an endgame comes.
Of course, you do need to learn all the tactical motifs first, via puzzles or tactics trainer.
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My feeling about the matter is, blitz is fun to try out some ideas and to get used to time management.