The reduced recoil loads tend to shoot somewhat tighter patterns in most guns, especially the Federal "Tactical" loads, due to harder (4% antimony) shot which is also plated. Larger pellets tend to hold somewhat tighter patterns than smaller ones, so tend to do better at longer ranges. 30yd.+ is probably not realistic if you have a standard gun and want to keep all pellets on a man-size target, but if you are not worried about your background, #00 and #000 can be relatively effective even at 100yd...IF they strike the target.
Me, I use #000, (yes, Federal makes a #000 Tactical load) as I have found it to be the best for my situation and in my guns. I do not like going lighter than #1 Buck, but #4 Buck can be very effective inside a house / building on soft targets.