Types of Running for fat loss

whatyouwill

Hi Guys,

Along with my diet, I'm using running as a primary method (not exclusively) for my fat loss. I tend to mix it up between intervals and steady pace running, but just wondered if anyone had any thoughts on what might work best for accelerating fat loss? I'm kind of torn between running for 30 minutes 5 times a week, or running for an hour 3 times a week (but slower). The calorie output pretty much matches up as the same - so is there actually any difference?

Ta!

x

_SantaClause

No

TavistockToad

steady state 2 x a week, intervals 1 x a week, strength/resistance training 3x a week, rest 1 x a week... add in a calorie deficit and you're good to go!

Azdak

The balance is going to work the best--don't get caught up in "either/or" scenarios.

Endurance training improves your ability to do interval workouts, can often burn more calories per workout, and can be easier on your body, those allowing you to do more.

Interval/tempo workouts boost your fitness level, can be more effective in mobilizing stored body fat (if your BF% is fairly low), and are time-efficient.

At a higher fitness level, you can maintain a higher "endurance level" speed and thus burn more calories during endurance runs.

They really do work together.

Jamal_Guildford

steady state 2 x a week, intervals 1 x a week, strength/resistance training 3x a week, rest 1 x a week... add in a calorie deficit and you're good to go!

Is it the best way to loose fat? I am trying to loose fat and tone my body.

BrianSharpe

Fat loss occurs as a result of a caloric deficit and can be achieved through diet alone, exercise promotes health and fitness and may help you achieve or increase your caloric deficit (one of the paradoxes of exercise is that it makes you hungry and workouts need to be adequately fueled).

In terms of caloric deficit there may be little difference between the more frequent shorter runs and the less frequent longer ones but there are differences in terms of physiological adaptation and likelihood of injury. Without knowing how long you've been running etc this has to be pretty general......I'd probably suggest the 3 longer runs giving you days off in between to x-train & recover (assuming you're capable of running for this duration without an undue risk of an overuse injury). If you're a reasonably experienced runner then running consecutive days poses less of a risk.

whatyouwill

Fat loss occurs as a result of a caloric deficit and can be achieved through diet alone, exercise promotes health and fitness and may help you achieve or increase your caloric deficit (one of the paradoxes of exercise is that it makes you hungry and workouts need to be adequately fueled).

In terms of caloric deficit there may be little difference between the more frequent shorter runs and the less frequent longer ones but there are differences in terms of physiological adaptation and likelihood of injury. Without knowing how long you've been running etc this has to be pretty general......I'd probably suggest the 3 longer runs giving you days off in between to x-train & recover (assuming you're capable of running for this duration without an undue risk of an overuse injury). If you're a reasonably experienced runner then running consecutive days poses less of a risk.

Thank you sir. I was thinking that the 3 longer runs are going to be more pragmatic given my work situation now, and will minimise injury concerns!