Running Far or Running Fast - Which is Better for Weight Loss?

Running Far or Running Fast - Which is Better for Weight Loss?

1. Running Far Or Running Fast - Which Is Better For Weight Loss?

Either you are you looking to lose weight or simply want to level up your running technique, there are unlimited ways to achieve your desired goals. However, the healthiest and oldest method to lose weight is by running since it comes with many health benefits.

2. Running Is A Necessity

Running strengthens the heart and lungs, burns extra fat, builds muscles, ensures a full night’s sleep, and may help with recovery from depression or other mental health problems. To receive these benefits, a runner does not need to prepare for 30-mile marathons or attempt to sprint at the World Olympic Championships. While all running, regardless of speed, is helpful, the speed and duration of the run will affect the number of calories and fat burned.

However, many runners have debated whether they profit more from running shorter distances at a quicker pace or from extending their runs and traveling distances. As is often the case with health and fitness, the answer is never straightforward, frequently coming down to personal choice and performance.

Therefore, you may choose slower, longer runs or quicker, shorter runs. Both can be effective. However, which will best help you reach your goals?

There are advantages to running faster and further. Whichever one works best for you is likely to be determined by your running style and fitness goals. If, for example, you are preparing to compete in a race, running faster will be critical. However, if you want to lose weight, longer runs may be the best option.

Let's begin with the physical benefits of running:

  • Strengthens muscles.
  • Burns calories.
  • Lowers the risk of cardiovascular disease.
  • Boosts your metabolism and energy.
  • Mental health stability.
  • Promote blood clotting.

Benefits Of Running

3. Guidelines For Running

If you are a beginner, begin with brisk walking then gradually transition to running over several weeks to acclimate your body to the exertion. The question now is which benefits more? Are you looking to run faster or farther?

There is no one-size-fits-all approach to weight reduction, but you must burn more calories than you consume to lose weight. Strength training, high-intensity interval training, and steady-state cardio are just a few of the workout routines that can help you lose weight.

You have plenty of options; all you have to do is figure out which one is best for you.

  • Create a running schedule.
  • Put on proper workout clothes.
  • Measure your heart rate.
  • Running speed for fat burn.
  • Don’t be too strict on yourself.
  • Avoid running in crowded places.
  • Consume food 30-45 minutes before running.
  • Count how many kilometers you run each day and progressively increase your mileage.
  • Consume meals high in protein.
  • Maintain a balanced diet.
  • Keep yourself hydrated.
  • Get adequate rest.

For your convenience, this article includes some of the advantages and guidelines to consider before beginning your weight-loss workout listed below:

4. Running Fast Or Running Far?

Running is a popular choice since it burns the most calories and helps you lose the most weight. Let's look at the pros and cons of running fast or far.

4.1. Running Faster

According to a survey at Kirtland Community College in Washington, Lisa Balbach says "a 123-pound lady will burn 113 calories in 10 minutes at an 8-minute-per-mile pace; a 170-pound male will utilize 150. A 150-pound man or woman will burn 131 calories in a 9-minute pace run, whereas a 175 pounder would burn 153."

4.1.1. Pros

  • Faster running is preferable if you can recover quickly, such as if you only work out a few days per.
  • If you only have three days per week to exercise, it means you are recovering on the other four. So if you can do that without getting hurt, this is the way to go. Running faster helps to grow muscle while taking less time to finish your workout.
  • When you concentrate on running at a faster pace, your overall speed will develop even on days when you are training for distance.
  • Running faster tends to generate more lean muscle mass which can enhance your entire metabolism.

4.1.2. Cons

  • Jogging quickerimplies you will not be able to work out for long, which means you will not be able to burn as many calories.
  • Another side effect of jogging quickly all of the time is the high possibility of getting.
  • Running faster on the sidewalk or street, you have to be aware of your surroundings (cyclists, runners, cars, etc.).

4.2. Running Slow

When you run long distances, you build aerobic endurance which ensures your body will have more stamina which will allow you to cover greater distances despite expending the same amount of energy.

When running 200 yards in 20 seconds, a sprinter uses more calories than one running for 10 minutes. But the latter burns more overall calories since he runs for 10 minutes rather than 20 seconds.

According to the Nutribase chart, in 60 minutes at a 20-minute pace, a 160 to 180-pound individual will burn 736 calories and 592 calories respectively However, the slower speed can be sustained for a longer period of time. Accordingly, 30 minutes of fast-paced running will burn 368 calories, and one hour of moderate-paced running will burn 592 calories. While it is true that faster running burns calories at a faster pace, slow burns more calories in total.

4.2.1. Pros

  • Long-distance running is also beneficial to the human body’s physiology. Exercise not only stimulates the heart, respiratory system, and brain but also lowers the risk of cardiovascular disease.
  • It also increases fatigue resistance, allowing you to endure lengthy hours of marathon training.
  • Less chances of injuring yourself.
  • Your muscles heal in a natural way without causing major fatigue.

4.2.2. Cons

  • Running lengthy distances at a casual pace will not be enough to burn a lot of carbs.
  • When you move slowly, energy consumption is reduced and your body will rely mostly on fat during the workout.
  • Running slow is much more time-consuming.

5. Power And Force

The total amount of hours or miles accomplished in a week is referred to as power.

A power struck workout would start like this:


Warming Up  5-10 minutes
Working Out 40-50 minutes
Cooling down 5-10 minutes

Force is less about the number of kilometers you run and more about how much effort you put into those miles.


Warming Up  10-15 minutes
Working Out You can run 4 to 5 minutes at the sharpest pace. Cool down for a few minutes. Start over by slowly jogging and back into the force/speed. Loop several times (as per your body stability)
Cooling down 5-10 minutes

6. Diet

Diet plays a role in staying active and in shape. Avoid eating fast food and try to maintain a healthy lifestyle . Healthy food is fuel for your body. Before getting into any exercise, you have to focus on the intake just as much as you focus on running.

There are ways to help you lose weight, but who wants to get into a boring weight loss journey? Many individuals consume sugar in high consumption, a lot more than is recommended. According to the National Institutes of Health (NIH), added sugars account for 15% of the calories consumed by people in the United States. Artificial sugar used in beverages and foods is 400 to 600 times sweeter than sugar. If you want quick and visible results, go without sugar for 6 days per week. Keep that one day as a cheat day, but make sure you consume a low amount of sugar. Cutting sugar is a lot to ask, just don’t take sugar completely out of your diet.

7. Proportionality

Running quicker aids in muscle development and has the benefit of reducing the amount of time it takes to finish your workout. Running longer distances, on the other hand, is beneficial for endurance and helps you to burn a significant amount of calories in a single session. It entirely depends on your fitness targets and running style.

If you are looking to run in a race and get the edge on your competitors, you must opt to run faster. But if your aim is shedding some pounds, running farther might be the feasible option. Just be sure you do both. Adaptability is essential.

Nonetheless, if you are just jogging a few times per week, focusing on speed will provide you with the most bang for your buck in terms of fitness benefits as long as you allow your body time to recuperate in between runs. So you see, there are benefits from running both slow and fast.

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