What is better for losing weight, running fast or running slow?
How to run to burn more calories is one of the frequent questions runners ask themselves. This is an aerobic sport, ideal for holding yourself in shape and removing fat, but, depending on each case, running faster or slower can be decisive if the goal is to lose weight and burn fat.
Does running fast or slow help you lose weight?
Not always and in all circumstances running at maximum speed is the best way to burn each and every possible calorie. Running involves an intense cardiovascular activity that brings multiple benefits and also involves putting to work each and every one of the muscle groups of our body, with unique incidence in those who form the lower train. If you run on a regular basis, suppressing kilograms is guaranteed, but the pace of the race, lighter or slower, influences the time to get better results in less time.
To be able to answer the question of whether you should run fast or slowly to lose weight, you have to have clear a number of considerations:
- Since we started an aerobic activity, we began to spend energy to develop it, but our body only “pulls” the fat piles after at least twenty ? thirty minutes from the beginning of that activity, in a case like this, the race. In this sense, running slowly over a longer period of time will be more effective at losing weight than running at full speed over just a few minutes.
- The level of training is essential to determine if it is better to run slow or fast to lose weight. It must be taken into consideration that our body is a perfect machinery, which adjusts in a short time to the demands of a given situation. A beginner running at medium speed will probably spend more calories running at the same pace as one with a higher level of training. The ideal thing, therefore, is to start running at a slow-medium pace and only when you verify that the speed of the race no longer involves weight loss, you will have to increase it or try to combine the slow pace with intervals of high intensity.
- A few minutes of fast running demands maximum care. In those moments, your muscles work at their maximum and will need a longer restoration period than if you run at a gentle pace. A final sprint implies that the calorific expenditure will continue once the activity has ended (EPOC period), something that has a direct impact on greater weight loss.
How fast can you run to lose more weight?
You have to conjugate all and each one of the exposed variables to establish your best rhythm of running training, determining the speed and its possible changes to take the maximum advantage of your care. If you are a beginner and do not know whether to walk or run to lose weight, start running at a moderate pace until the moment when you stand comfortably thirty-forty minutes running. You will begin to appreciate an evident weight loss and only when you notice “stagnation”, alter your training by increasing and changing the speed and stride to achieve greater fat burning.
Running faster or slower depends on multiple factors, from your constitution and preferences, to your level of strength and endurance. We propose you 3 options in order that you lose weight doing running.
- LISS. It is a new way of training applicable to different aerobic sports. In the case of running, it consists of running longer, at least one hour, at a slower pace, sustaining an incessant and uniform level of care. Burning extra calories is proven.
- HIIT. This is training that includes high intensity intervals. It is especially advisable for runners who have an essential degree of training. The idea is to introduce a few minutes of high speed into a race that alternates the slow pace and the trot. Learn to progress your sprint technique, while a final sprint is ideal to lengthen in time the burning of fat and the loss of kilograms.
- Includes slopes. This alternative is akin to the previous one but is not based on speed but rather on the complexity of the route. To lose more weight while running, make a part of the route on a slope and the heat expenditure could double on that stretch.