Is it better to run fast or slow for weight loss while running

The choice between fast running or slow running for weight loss should be based on individual physical fitness and weight loss needs. Fast running is more suitable for improving cardiovascular function and burning calories in a short period of time, while slow running is more conducive to continuous fat burning and has less joint pressure.

Fast running belongs to high-intensity interval exercise, which can increase heart rate and consume a large amount of glycogen in a short period of time. After exercise, it produces excessive oxygen consumption effect, helping to continuously burn calories. But running fast can have a greater impact on the knee and ankle joints, and those with a large body weight or fragile joints may suffer injuries. It is recommended to schedule 2-3 fast runs per week, each lasting 15-20 minutes, with sufficient warm-up and post run stretching. Fast running can easily lead to hunger, so it is important to control dietary intake to avoid offsetting the effects of exercise. Slow jogging belongs to moderate to low-intensity aerobic exercise, and when the heart rate is maintained at 60% -70% of the maximum heart rate, the proportion of fat energy supply is relatively high. Slow jogging lasting for more than 30 minutes can effectively break down fat and has lower requirements for exercise foundation. Overweight individuals can choose to slow down and walk on slopes, gradually increasing their exercise duration to 40 minutes. Maintain steady breathing while jogging, with a recommended step frequency of 160-180 steps per minute, which can reduce knee joint pressure. Long term jogging can improve basal metabolic rate, but it should be noted that single aerobic exercise may lead to muscle loss.

Regardless of whether you choose to run fast or slow, it is recommended to combine strength training to maintain muscle mass, and supplement with appropriate amounts of high-quality protein and compound carbohydrates before and after exercise. Running for weight loss requires a frequency of 4-5 exercises per week, combined with dietary control to maintain a daily calorie deficit of 300-500 calories. Novice runners should gradually adapt from slow jogging, use professional running shoes and regularly change them, and pay attention to heart rate monitoring during running to avoid excessive fatigue. If joint pain occurs, exercise should be paused and a rehabilitation physician should be consulted.