What is better for weight loss? Run fast or run far?


There’s no sole strategy for weight loss, if you want to lose weight, you will need to burn more calories than what you consume. You will have various options available such as strength training, high-intensity interval training, and cardio, you just got to find what’s right for your body.

If you’re a runner who wants to shed some weight or a non-runner who is new to running to lose weight, using running as a weight-loss method can be an effective form of exercise.

Running is a high-intensity exercise that is great for burning calories in a short amount of time. The number of calories burned from running can vary based on how long or intense your workout.

You might choose to engage in slower, longer runs or faster, shorter runs. Both can be as effective. But the question commonly asked is “ Which is better in meeting your weight loss goal, running fast or running far?”

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Running Fast To Lose Weight

When it comes to running fast, the calories you burn are more. And the more calories you burn, the more weight you’ll lose. It is as simple as that.

Running fast can help you lose weight in three different ways.

Firstly, you will burn about 100 calories for every kilometer you run, however, as the intensity of the run increases so does the calorie burning up to 10 calories per minute per km. It may sound little, but it adds up.

Secondly, after an intense running session, your body continues burning as a recovery process. The harder you run the more energy you’ll expend post-exercise. It boosts the “afterburn” effect by more compared with a lower intensity session.

Lastly, higher-intensity runs put control on your appetite. After a longer, slower run you may feel much hungrier compared to after a hard run.

What is better for weight loss? Run fast or run far?

Running Far To Lose Weight

Other than that, if you’re running long distances, you’re likely to be performing a lower intensity exercise than can be performed for a longer time. Your heart rate stays at a moderate work pace and not experiencing the intensity of highs and lows during exercises such as sprint training.

It is known that long-distance runs are great for building up endurance and improving overall cardiovascular health. With a steady-state pace heart rate, you will burn fewer calories per minute, but you’re running for more minutes, so the overall calories burn eventually adds up.

However, running long distances might result in plateaus, as your body adapts to the intensity it will no longer feel as challenged and it will lead to burning fewer calories.

What is better for weight loss? Run fast or run far?

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So, which is the best way to lose weight more effectively? Ideally, you should be doing both.

To avoid plateaus, switch up the running speed and distance of the intervals during your higher-intensity session, then do slower runs for active recovery days.

Ultimately, keeping active daily is what’s going to help achieve a longer-lasting weight loss.

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