Longer runs or faster pace - what’s best for weight loss

[Sssloou]

• and body shape / toning?

Should I be working hard to get my 5km speed down or focus on doing longer runs?

I have almost finished couch to 5km. I take it slow but keep going. I am sweating and gently puffed but not burning lungs and thighs at the end.

Should I be trying harder to run faster on the 5km or running longer distance - for better weight loss / body shaping?

For a new runner, go longer. It improves your stamina and makes it easier longer term to vary and improve your pace. Most newer runners tend to tun at a flat rate.

Build up one longer run per week and you can play with pace on the shorter runs.

Whatever you prefer and gets you out there essentially I think! I know I grew to love long runs but never really enjoyed pace work.

If you can manage it though, a combination of the two is best. The book 80/20 Running by Matt Fitzgerald is a good guide. I didn't follow his training plans in detail but the basic idea is that 80% of your runs should be long and slow, and 20% should be shorter pace work.

The couch to 5k+ podcasts offer pace and stamina options using intervals to run to the beat of the music can help transition after completing the basic C25K. If you run 3x a week do one steady run, one building distance slowly and one intervals faster run. it’s also really good to do some body weight strength training (planks/squats/lunges etc) to support your running or risk injuries. When it was operating I used to use Parkrun as my ‘speed’ sometimes as they only way I’d make myself run faste

Sorry hit post too soon last sentence I didn’t finish- good luck & enjoy the running

Forgot to say you won’t lose any weight unless restricting calories in some way. I’ve trained for several half marathons never lost a lb. But when I started intermittently fasting 14-16hrs, reduced my carbs and sugar abit I started losing weight. Running gives me head space makes me feel good, but also makes me Hungary too!

Low intensity for longer is much better for weight loss than short and sharp. If you're just tinkering with your weight, and - this is the crucial bit - don't 'reward' yourself with food/drink after a run, it will burn enough calories to make a difference (if you do it a few times a week). But for significant loss you'll need more of a calorie deficit than running alone can give you.

Run for longer. Running, like anything, is essentially calories in vs calories out, so if you keep going for longer that's the easiest way to burn more calories - as long as you don't eat them back!

Eg/ if you currently run 5k three times a week, you'll be burning roughly 300 cals per run, or 900 cals a week. If each of those runs was 5miles instead of 3 miles, this would be 1500cals a week.

Forgot to say you won’t lose any weight unless restricting calories in some way

This isn't true. You can lose weight running without "dieting" if you run far and often enough. Again, it's calories in vs calories out, but you have to run a lot if you still want to eat a lot of food!

Depending on what type of body shaping/toning you are aiming for, I'd say incorporate some weights as well as running. When I got into running years ago, I got very lean and my legs toned up, but my bum started to disappear. Did weights twice a week and used the incline on the treadmill and it returned.

Thanks all this is v helpful. I have lost a stone over the last 9 weeks - slooow and steady like my running by doing 16:8 (I run before I eat in the morning) stopping alcohol, cutting sugar and snacks and watching my portion size. I have yo-yo dieted for years but now these are all new lifestyle habits rather than a diet - although I do zoom into a SlimmingWorld call weekly just for accountability.

Have another 2 stone to go before I get out of the overweight BMI and into healthy BMI.

Not sure what body sharpe I am currently or naturally.......fat belly mostly - but fat all over....not pear shaped and legs aren’t slim enough to claim apple shaped.

And I would agree that the running hasn’t been responsible for any of my weight loss in the last 9 weeks but I am hoping it will keep me mentally focused, tone up and help with maintenance as this has always been an issue.

This is the first time I have exercised and “dieted” at the same time.

Yes want to start a weight programme once the gyms open next week.

Also don’t care what the scales say just want to drop a few dress sizes and feel strong and toned.

I’m a seasoned runner. For optimal fitness, stamina/all rounder you should be doing one long/slow, one med tempo run and fast run a week then whatever else in between. An interval run is great for stamina but i bloody hate them.

My long run was a great calorie burn and i think gives your weekly deficit a good boost!

Calorie tracking and 'weigh everything' accurate portion control will help you the most, just to be able to see where you are exactly. Then any exercise at all is a bonus. I think longer runs rather than faster will burn more though

I do two shorter runs and a longer one at the weekend, plus strength training in between. I've found the weights have really helped me not to get injured and I've also toned up a lot.
I started with 5k, 5k and 10k and increased my total mileage by 1k a week. Now I do 7k, 7k and 15k.

I am really pleased to hear that longer runs are more preferable (along with calorie deficit) as the thought of running 5km fast doesn’t appeal AT ALL!

As you're relatively new to running, build up your distance but at an easy effort. Once you are a bit more experienced you can start to add in some faster running which will help with the weight loss. It doesn't have to be anything complicated - just a few short bursts of say 10 seconds of harder running during one of your runs is a good place to start. You might even find you enjoy it!

Thanks I have just finished W9R3 right now - so graduated C25K!! I kept running thru the last 5 min walk warm down so ran for 35 mins (and walked either end) and could have kept going ..... my speed was faster than the first run this week - so that seems to be building in its own naturally for now - but felt that I could have run for another 10 mins - which I probably need to do to get to 5km anyway.