To lose weight, which is better in running? more distance, more time, or faster speed?

Question

In other words is 1 mile a mile whether I run it in 20 mins or 30 mins? Or should I just run for 45 mins no matter how many miles I cover? Or should I go really fast for like 5 mins and burn out? They say interval training is best but that is the 2nd part of the question: how do I do that?

Answer 1

You've got lots of answers to choose from, but here's the real (and more complete) truth. The best answer is longer slower distance because running fast burns glycogen from the muscles and you get tired too soon. The body usually burns glycogen for the first half hour anyway, so your best fat-burning is after that, PROVIDED you are running at conversational pace. Thus, long slow distance is best for losing weight, and of course, diet plays a part also,so eat well but don't overdo it.

Honestly, if you're running 20 - 30 minute miles, don't even think about interval training or running really fast. YOu need to build a base of long slow distance BEFORE that, and let your body adjust to this.

Good Luck

PS. Don't think of running as a destination - consider it a lifelong journey.

Answer 2

1

Answer 3

2

Answer 4

Running faster burns more calories than running slower. However, you can not run fast everyday and you can not run fast for long periods of time. Whether you are a recreational/fitness runner or a competitive runner, you should be running 80% to 90% of your running at an easy pace. If you are a beginner, you may want to start with a combination of easy running and walking, i.e. run 2 minutes walk 1 minute repeated so that the exercise lasts 20 to 30 minutes total.

You get the most benefit if you exercise at least 30 minutes, 4 times a week. There are diminishing returns from runs over 60 minutes unless you are training to run a half marathon or longer. There is little physiological benefit to exercising less than 20 minutes.

If you are a beginner, you should not do interval training except run/walk intervals when starting out. Easy running goes a long way towards better fitness and weight loss. If after running for 3 or 4 months, you are comfortable running 4 to 5 days a week, 30 minutes a run and you want to race a 5K then you can think about some faster running.


Final Note
There are a lot of myths about fat burning and glycogen burning. Your body always burns some of both. You lose weight if you use more calories than you consume. It doesn't matter whether the calories come from fat burning or glycogen.

At slower speeds the percentage of calories coming from fat is higher. As speed increases the body uses more calories and more of the calories come from glygocen. The body doesn't suddenly switch from one to the other at a particular speed. The body doesn't suddenly switch from one to the other after a particular amount of time. The rate of calories burned always increases with speed but as noted above, if you want to run for long periods of time, your speed is limited.

Answer 5

Typically, running longer will burn more fat than by simply running faster. However, if you do run hard one day make sure you recover the next day and run at moderate pace.
Be careful to watch what foods you are eating. Some people will gain weight after increasing physical activity because they increase food consumption too much. I recently lost 20 pounds in 90 days. I attribute this to balance in eating and with my 3-4 day a week run.
Sprinting will actually increase your ability to run faster in the longs. If you use a combination of long runs and sprints you will get faster. Some experts suggest running fast/hard 1-2 days a week, Running easy 3-4 days a week, and have a long run 1 day a week.
Good Luck.

Answer 6

Your body burns more calories when you change its activity level. It doesnt matter if thats a difference between sitting all day and walking to/from your car or if its between walking and then running. To increase your metabolism, you need that change to occur.

As for burning calories, the longer/harder you work, the more you will typically burn. Walking a mile will burn less than running. Walking for 45 less than running it.

If you are looking for interval training with walking/running try walking for 5, jogging for 5, walking for 5, etc. When you are about to get home, turn it to an all out burn. If you still can, that is. You'll get all three benefits from the excercise that way. Plus, changing up your speed and consciously doing so makes it less boring.

Answer 7

45 minutes and use google earth to check your distances and keep a log.

Intensity causes weight to shed quickly, but sticking with it is far more important and gets longterm loss. You will just get injured trying to hard to early and your program will die. so just keep track and follow your body's lead.

So do he 45 min for a month, then play with your route. Push the hills and relax on the down hills(easier to get hurt going fast). That is interval training in a nutshell. if you can get your 45 min 4-5 times a week, you will get very happy with the reults.

Consult with a physician before beginning any rigorous exercise program! Could save your life.

Old Guy

Answer 8

Distance.

Answer 9

Having seen this I just have to share something because I spent endless years going from diet to diet without acheiving any real results until I came across Pams magic plan (google it). It is without a doubt the most weight loss that I have ever achieved and I am still trim to this day.

Answer 10

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!