Running for weight loss, is it better to run faster or slower

When running for weight loss, the choice of speed should be adjusted according to individual physical fitness and exercise goals. Slow jogging with moderate to low intensity and uniform speed is more suitable for weight loss, while high-intensity interval running has additional help in improving metabolism.

When jogging at a constant speed, the human body mainly relies on aerobic metabolism to burn fat for energy, and the best exercise intensity is maintained in the range of 60% to 70% of the maximum heart rate. At this speed, breathing is stable and can last for a long time. After a single exercise lasting more than thirty minutes, the proportion of fat energy supply significantly increases, making it suitable for people with a large weight base or weak exercise foundation. Heart rate monitoring devices can be worn during exercise to ensure appropriate intensity, and plastic tracks or grass should be chosen on the ground to reduce joint impact.

High intensity interval running alternates between short-term high-speed running and recovery slow running, which can generate excessive oxygen consumption effect and continue to burn heat after exercise. This mode is helpful for improving cardiovascular function and breaking through the plateau period, but it requires runners to have a good physical foundation and fully warm up before exercise to avoid muscle strains. Two to three interval training sessions per week are sufficient, and the total duration of each session is recommended to be controlled within 20 minutes. Electrolytes and high-quality protein should be replenished promptly after exercise.

It is recommended that people who want to lose weight focus on low-intensity aerobic running, and interval training can be interspersed once or twice a week to improve the effect. Perform dynamic stretching before and after running, wear professional running shoes to protect the ankle and knee joints during exercise, and maintain an appropriate calorie deficit in diet. For those who are overweight in the early stages, brisk walking can be used for transition, and alternating training with low impact exercises such as swimming or cycling can achieve better results. The exercise plan should be gradual, sudden increase in intensity can easily lead to injury or abandonment.