Runner 🐠... is it better to run the whole distance at a slower pace, or run at target speed for some, then walk some, and alternate? Goal is to lose weight (not minimize racing time)

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Great work, OP! Running to lose calories can be a mix of a lot of things (it is partially challenging to just always keep it interesting!). A great way to start is to form a plan around a target event like a 5k or 10k that you’re interested in. Gives you something to work against, track and mix-up workouts for.

Here’s a really subjective example:
*Tuesday = normal run day (4 mi at a pace just barely faster than you can have a conversation at; goal is sustainability)
*Thursday = intervals (quarter mile sprint, tenth mile walk; goal is increasing workload)
*Sunday = long run (7 miles at an easy conversational pace; goal is endurance and distance)
Check out some “couch to 5k” or “couch to half marathon” plans. Especially by Hal Higdon. Lots of great info on target paces, workouts and more.

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For losing weight they always say to aim for longer time and with few sprints of fast paced run. I am in the same boat and this certainly have helped me

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Intervals

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90% is diet. Focus on that

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This.

Lost 20 pounds in 4 weeks by cutting out sugar and dropping carbs to the bare minimum.

yeah, HIIT is all about changing it up to make ur heart rate go up and down to burn more cardio than steady state, you also get the afterburner effect

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Google Fartlek

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I’ve been running for a long time but for initial weight loss I focused on getting in a run ~4 days a week, mostly going for long easy distance and one day a week trying to run fast for a shorter period of time. good luck! road warrior runners are a special breed

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Losing weight is all about calories at the end of the day... straight out of themerodynamics. The better question is how can you maximize caloric burn from running (idk the answer, I just lift weights and do HIIT). Just count calories meticulously and make sure your burning somewhere between 300-500 a day more than you consume and you’ll lose weight consistently

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Sprints. Hills. It’s harder but that’s the point.

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Getting conflicting advice here? Which one is better?

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I'd say there is more than one right answer here...mixing up a bit of both, some longer distances at slow pace with interval training a few times a week is a good combo

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Running hill intervals at a slower pace is helping me with weight loss.

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Agree with the others who say to mix it up. One thing to keep in mind is that LISS (Low Intensity Steady State) exercise (e.g., long runs at steady pace) can deplete muscle mass, so doing strength training and shorter HIIT workouts is essential to making sure your weight loss is coming from fat, rather than muscle.

Good luck, OP! Running is amazing for both the body and mind!

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OP, HIIT is legit but "high intensity" is in the name. If you do it properly it's legit. Don't know the exact timing but it's something like sprint for a minute, walk for 3 minutes, sprint for a minute,walk for 3 minutes, etc. If you're really sprinting you'll probably only be able to do this 3-4 times at first. After several times you could get up to 5-6 times. That's 20-25 minutes of HIIT, very solid. Probably equivalent to an hour of jogging.

My time intervals might be off and new research comes out so the time so do Google it. I personally do heavy weight lifting only these days, prefer it to cardio although I do need to sprinkle in some cardio for heart health

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With patience and practice, you'll get to your target speed. I would focus on hitting your distances at a consistent speed

go at your own pace.

M2 is right, exercise helps you feel better and stay motivated but you can’t outrun what you eat. I have found that HIIT and Tabatas showed me the fastest results, though, once I got my diet under control .

Run longer distance. Weight train after to maximize afterburn.

It’s very difficult to lose weight jogging...focus of HIIT, weight training, and DIET!

I used the app, Couch to 5k. It's really easy going and helpful to get into shape to at least jog 3 miles at a 10 min pace.

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