Running: Several short runs or a few long runs?

shaydon80

I'm training for a 10K and my ultimate goal is to lose body fat so I'm wondering, am I better off running 5K 4-5 days a week and 10K once a week or 7-10K 3 times a week? I've always taken a day off in between runs but now that I've been running for a while I'm not sure I need to anymore.
I've read that the more mileage a runner does, the lower their body fat percentage tends to be.
Any thoughts?

35CC

One of my trainers told me that running just burns off sugar. You need resistance to burn off fat. Sprint walk, sprint, walk - you will burn fat faster. Uphill, downhill....change the tempo burns fat.

Also the first 20 minutes of anything you do is just "warming up" - anything after the 20 minutes should be hitting the fat zones.

timboom1

Running, like any other cardio burns both glycogen (sugars) that is stored in your muscles and fat. Intensity will shift the percentages of each a bit, but with runs of 5-10K it probably doesn't make much difference. (1lb of fat has ~35,000 calories, a 5k run only burns a few hundred)

Assuming your running fitness is up to it. I would focus on 2 runs of 10-12K at a slower pace (which will burn a higher percentage of fat FWIW) and then 2 shorter runs with more intensity. If your up to it, do one 5K tempo run, and one with some fartleks (google will help define these.) The longer will build endurance for the 10K distance and the shorter intense runs will help with speed.

pinkyleigh83

I do both. You need the long distance to build up endurance & train for the 10k, the shorter high intensity will help burn more calories hours after your workout. I love HIIT.

runrockclimb

Mix it up. Thats my suggestion. If you do the same couple of runs over and over again your body will adjust and it won't do you much good, training wise or weight loss wise.
I've been using this great base mileage plan, designed to help build a solid base to train off of, no matter the distance. Its been great. I've notice improvement in speed, endurance, and I'm loosing weight. Plus it keeps things interesting.
Anyway you can give it a try or not, but here it is just in case.
Its a three week cycle, you can repeat as many times as you like. Suggested time 2 or 3, 3 week periods.
Day 1
45 to 90 minutes, moderate effort, working but not too hard.
Day 2
Rest or Cross train.
Day 3
20 to 60 minutes at a moderate effort
Day 4
Warm up/Cool down 10 min. a piece
Long fartlek (essentially intervals), 3 to 4 3 minute surges at 10k to 10 mile effort, 3 minutes recovery jogging in between.
Day 5
Rest or Cross train
Day 6
Warm up/Cool down 10 min. a piece
Hills, 45 to 60 seconds hard effort up a hill, walk/jog down. Start with 3 or 4 repeats, and work up to 8to 10.
Day 7
rest.
Day 8
45 to 90 minutes easy pace
Day 9
Rest or Cross train
Day 10
20 to 60 minutes, moderate effort
Day 11
Warm up/Cool down 10 min. a piece
Short farlek, 10 to 15 minutes of 30 second to 2 minute surges with recovery jogging equal to the length of the surge.
Day 12
Rest or Cross train
Day 13
Rest or run 20-60 minutes at a moderate effort.
Day 14
long tempo (or a race)
20 to 40 minutes at a brisk but controlled pace, or at your half marathon/marathon pace.
Week 3, pick and choose, do at least 3 moderate runs.

cad39too

Running, like any other cardio burns both glycogen (sugars) that is stored in your muscles and fat. Intensity will shift the percentages of each a bit, but with runs of 5-10K it probably doesn't make much difference. (1lb of fat has ~35,000 calories, a 5k run only burns a few hundred)

Assuming your running fitness is up to it. I would focus on 2 runs of 10-12K at a slower pace (which will burn a higher percentage of fat FWIW) and then 2 shorter runs with more intensity. If your up to it, do one 5K tempo run, and one with some fartleks (google will help define these.) The longer will build endurance for the 10K distance and the shorter intense runs will help with speed.

Do you have an extra zero on the calories in fat - I alway thought it was 3500; If this is wrong no wonder I ain't losing any weight! :-(

dad106

My suggestion is to take the running and mix it up with strength training.

In order to lose fat, you need a calorie deficit.. plain and simple. You can achieve that by running or just diet alone.

Strength training is going to help you retain muscle mass.. which when you drop that fat is going to give you a tight look, instead of flabby thin one that a lot of long distance runners tend to get.

Edited to add: By retaining that lean mass, you will also drop primarily fat instead of fat and muscle.. which if your goal is to drop body fat, thats what you want.

rybo

Diet is far more important to losing body fat than what type of runs you do.
Mix it up, run some shorter, some longer. Occasionally throw in a faster one.

timboom1

Running, like any other cardio burns both glycogen (sugars) that is stored in your muscles and fat. Intensity will shift the percentages of each a bit, but with runs of 5-10K it probably doesn't make much difference. (1lb of fat has ~35,000 calories, a 5k run only burns a few hundred)

Assuming your running fitness is up to it. I would focus on 2 runs of 10-12K at a slower pace (which will burn a higher percentage of fat FWIW) and then 2 shorter runs with more intensity. If your up to it, do one 5K tempo run, and one with some fartleks (google will help define these.) The longer will build endurance for the 10K distance and the shorter intense runs will help with speed.

Do you have an extra zero on the calories in fat - I alway thought it was 3500; If this is wrong no wonder I ain't losing any weight! :-(

Your right, 3,500...still much more than 5k will burn