\Yes, running fast is better for weight loss than maintaining a slow, steady pace. It comes down to a few different factors, Tom explained.
Running fast burns more calories. It depends on your exact pace and fitness level, but Tom said that running faster could possibly burn a few extra calories per mile (he estimated about 10). "Although this may seem insignificant, these calories are right," he told POPSUGAR.
You get a longer "afterburn effect". A higher speed increases the EPOC effect (excess post-exercise oxygen demand), which is the "afterburn effect" that occurs when heavy training increases the amount of oxygen and energy that your body needs to recover. When you need more energy, you burn more fuel, so the EPOC effect ensures that you continue to burn calories after your workout ends. (No tons, but every little bit counts!)
Fast, intense runs can reduce your appetite. Each exercise has the potential to reduce your appetite, but research has shown that more intensive exercise leads to a greater decrease in ghrelin (the hormone that stimulates your appetite), making you less hungry than after moderate intensity training. That doesn't mean you skip meals after fast runs (and you shouldn't - snacks after the run help with recovery and muscle maintenance), but you will find that you generally consume fewer calories, Tom said.
Although pace is important for weight loss, Tom said there is another factor that is more important. "You want to focus on consistency first," he told POPSUGAR. It is more effective to complete three simple runs per week than a faster run, he explained. "The more kilometers you make, the more weight you lose", so you don't want to completely throw away long, slow runs that make more kilometers. A balance between longer runs and fast work is a good idea for both weight loss and general fitness.
Related: Running Hills is an "excellent" way to burn fat, says an expert - here's how to do it
How fast do I have to run to lose weight?
"Fast" is a relative term; as Tom noted, "an eight-minute mile can be a challenge for one person and a recovery pace for another." Pay attention to your perceived effort instead of just timing. Think of it as a scale from one to 10, where 10 is the most difficult. According to Tom, easy runs should be at a level of four or five; a pace that is challenging but sustainable over longer distances is a six or seven; and your short, fast speed intervals are around eight to 10.
Speed training of 20 minutes for weight loss
Interval training "is a great way to burn calories and burn fat," said Tom. He advised to do the following training once a week. Complete the speed intervals at an effort level of eight to 10, ie at or close to your full effort. Bonus: this type of training also helps you become faster!
Easily jog or walk for six minutes to warm up (intensity four to five)
30 second hard interval (eight to 10 intensity)
Recovery of 60 seconds, easy walking or jogging with an intensity of three to four
Repeat for five full intervals
Four minutes of walking or jogging with an intensity of three to four to cool down
Your hard intervals become challenging and you will certainly feel breathless at the end; that's a bit the point! Make sure you listen to your body and take extra breaks, extend your recovery time or take fewer intervals as needed. And don't forget that diet also plays a role in losing weight. You want to eat with a slight calorie deficit, focus on consuming whole foods (as opposed to processed ones), and increase your intake of proteins and vegetables. (Here's more about losing weight through dieting.) Making strategic food choices and doing speed training and a few slower runs during the week (plus some strength training) is a great plan for burning calories and losing weight.
Running fast burns more calories. It depends on your exact pace and fitness level, but Tom said that running faster could possibly burn a few extra calories per mile (he estimated about 10). "Although this may seem insignificant, these calories are right," he told POPSUGAR.
You get a longer "afterburn effect". A higher speed increases the EPOC effect (excess post-exercise oxygen demand), which is the "afterburn effect" that occurs when heavy training increases the amount of oxygen and energy that your body needs to recover. When you need more energy, you burn more fuel, so the EPOC effect ensures that you continue to burn calories after your workout ends. (No tons, but every little bit counts!)
Fast, intense runs can reduce your appetite. Each exercise has the potential to reduce your appetite, but research has shown that more intensive exercise leads to a greater decrease in ghrelin (the hormone that stimulates your appetite), making you less hungry than after moderate intensity training. That doesn't mean you skip meals after fast runs (and you shouldn't - snacks after the run help with recovery and muscle maintenance), but you will find that you generally consume fewer calories, Tom said.
Although pace is important for weight loss, Tom said there is another factor that is more important. "You want to focus on consistency first," he told POPSUGAR. It is more effective to complete three simple runs per week than a faster run, he explained. "The more kilometers you make, the more weight you lose", so you don't want to completely throw away long, slow runs that make more kilometers. A balance between longer runs and fast work is a good idea for both weight loss and general fitness.
Related: Running Hills is an "excellent" way to burn fat, says an expert - here's how to do it
How fast do I have to run to lose weight?
"Fast" is a relative term; as Tom noted, "an eight-minute mile can be a challenge for one person and a recovery pace for another." Pay attention to your perceived effort instead of just timing. Think of it as a scale from one to 10, where 10 is the most difficult. According to Tom, easy runs should be at a level of four or five; a pace that is challenging but sustainable over longer distances is a six or seven; and your short, fast speed intervals are around eight to 10.
Speed training of 20 minutes for weight loss
Interval training "is a great way to burn calories and burn fat," said Tom. He advised to do the following training once a week. Complete the speed intervals at an effort level of eight to 10, ie at or close to your full effort. Bonus: this type of training also helps you become faster!
Easily jog or walk for six minutes to warm up (intensity four to five)
30 second hard interval (eight to 10 intensity)
Recovery of 60 seconds, easy walking or jogging with an intensity of three to four
Repeat for five full intervals
Four minutes of walking or jogging with an intensity of three to four to cool down
Your hard intervals become challenging and you will certainly feel breathless at the end; that's a bit the point! Make sure you listen to your body and take extra breaks, extend your recovery time or take fewer intervals as needed. And don't forget that diet also plays a role in losing weight. You want to eat with a slight calorie deficit, focus on consuming whole foods (as opposed to processed ones), and increase your intake of proteins and vegetables. (Here's more about losing weight through dieting.) Making strategic food choices and doing speed training and a few slower runs during the week (plus some strength training) is a great plan for burning calories and losing weight.
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