Running for weightloss

Guitarjon

Recently started running in the last couple of months. Earlier this week I bought a new pair of running shoes as I started to get some pains in my ankles and the new shoes seem to have done the trick. (I bought some from a specialist running shop and had my running style/Gait measured).

I have been a little uncertain of what my goals are but ultimately, like most on here, I am trying to lower my body fat. I have been doing a bit of reading around running for body fat and would like to clear a few things up with people who are currently doing the same or have done it.

I have been running between 5-7k. Is it worth me doing the c25k as I can already run the distance?
Should I be running for time rather than speed? An article I found stated that for fat loss I should aim for 40-60 minutes of running rather than 20-30 minutes. When I first started running my 5k I was doing it in a slow pace and it took about 42 minutes. I have now got this this time down to 31 minutes. Should I ignore speed and aim for 50 minutes of constant running but go at a slower pace?

I currently use runkeeper to track my distance and speed/pace. I have a heart rate monitor but it needs a new battery. Can someone tell me what I should be aiming for to loose fat. Stats are male, 25 years old, 107kg and 5 foot 10. Looking to get down to 83kg.

Anyaaaa11

There's a lot of controversy over what is better when it comes to lowering body fat.. So I just incorporate all kinds of running. Fast mile, long and slow 4 mile, fast paced 3 mile. just mix it up. As for the times, like I said just mix it up. Can't hurt to do a little of everything(:

42kgirl

runnersworld.com has a lot of good tips. I use their log when I am training for a race. I also use the Smartcoach for a training guide. You may want to try some HIIT workouts, too. They are serious fat blasters!

DaveC29

Long, slow paced runs seem to work for me in fat burning. The kind of pace where you say 'I could go all day at this pace!'. Breathing is easy, you could hold a conversation and your legs don't get as tired. It may be 12, 13, 14 minute/mile pace or more- that is up to your fitness level and will improve over time.

Theory is that the body has the time to burn fat and not worry about fueling the muscles for a hard workout with glycogen. When you run too fast, you burn fuel quickly and the body has to burn the most efficient fuels first- blood sugar. When you run out of that (and you will pretty quickly) you muscles get tired and your breathing heavy. Workouts are shorter and you burn mostly just blood sugars. This will however help your speed on future runs if you do this once per week.

Just make sure when you go on long runs, you hydrate yourself so 1) you don't have heat/hydration related issues and 2) you don't mistake dehydration for fat loss. (Hot day with little hydration, I can 'lose' as much as 3 pounds after a run- mostly water- back the next day as I rehydrate)

Good luck! Hope this helps!!

therealangd

If you want to lose fat, you want to be in a calorie deficit. So generally it doesn't really matter about pace, time, distance, etc. Calories in vs calories out.

To get the most bang for your buck though, you can either do intervals or an LSD run.

Mofette

If you're in the UK join a running club - I have just joined one and they are pushing me so hard it's amazing.

I also run parkrun on a Saturday am which has also stopped me drinking on a Friday. look that up

thelovelyLIZ

Honestly, I never really was concerned about any of that as I attempted the lose weight. I just worked on running farther and getting faster and the weight came off on its own. I have heard it's better to run 40-60 minutes a few days a week rather than 20-30 minutes everyday, but I think part of that is to allow recovery. It also generally takes me at least a mile or so to really hit my pace, so long runs are more fun anyway.

High intensity intervals are supposed to be the best for fat loss though. Alternate between a light jog, and a pace that feels like you're pushing. Do that for 20-30 minutes.

Guitarjon

Thanks guys, I think from the advice, I should just try and mix it up. A steady longer run, a quicker run and some what I can lamppost training. Walk, jog, run at every lamp post change lol.

Venturin

And for a fun change of pace which also keeps your body on it's toes, try trail hiking. You'll need shoes for that too, but it's a total blast.