What is the most suitable running speed for weight loss

The most suitable running speed for weight loss is generally 6-8 kilometers per hour, which needs to be adjusted according to individual physical fitness and health conditions. A running speed of 6-8 kilometers per hour is considered moderate intensity aerobic exercise and can effectively promote fat burning. This speed range can maintain the heart rate at 60% -70% of the maximum heart rate, during which the body mainly relies on fat for energy supply. When running, it is necessary to maintain even breathing, be able to talk normally but have a slight wheezing state, and avoid consuming glycogen mainly due to excessive speed. It is recommended to run continuously for at least 30 minutes each time, 3-5 times a week. Before running, warm-up activities such as brisk walking or dynamic stretching should be done for 5-10 minutes, and relaxation exercises should be performed after running. Pay attention to replenishing moisture during running and choose breathable and comfortable running shoes and clothing. If discomfort such as joint pain or dizziness occurs, exercise should be stopped immediately. Running for weight loss requires dietary control, reducing the intake of high-fat and high sugar foods, and increasing the intake of vegetables, fruits, and high-quality protein. Maintaining a regular schedule and avoiding staying up late can help improve metabolism. It is recommended to regularly monitor changes in weight and body fat, and adjust exercise plans according to the body's adaptation. Long term adherence to moderate intensity running, combined with a healthy lifestyle, can achieve stable weight loss.