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This a dumb question - for those of you that run often , what is better for burning fat/calories, running faster for 15-20 minutes or running a slower pace for longer distance for 20-30 minutes?

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Run really fast for 3-4 mins....stop and take a break, repeat 2-3 times....although you also increase injury risk with this routine if you are not in shape


^ this is right


It's... complicated. Long slow distance for a few months will make you much more efficient if you later add in speed work. You'll be able to go further and faster. But you're pretty much using exclusively aerobic energy, which burns fewer calories. But you can go longer. A better plan is to mix a few longer workouts a week with 1 really long run and 1 speed workout where you hit your VO2 max. That will burn the most calories/fat over the weeks, although not necessarily in a given day.

Source: prematurely retired college track/xc runner


Can currently run 2miles in ~14 minutes but have never considered maybe slowing down and running 3+ miles at a slower pace. Just wondering which is more effective for calorie/fat burning


Longer slower pace is usually better.


Same distance, faster time = more calories. After that, it depends how much longer vs how much faster


Intervals... gotta mix up the intensity during the run even if it's only for 15 total minutes


It depends what you're looking for. Higher intensity means you'll burn more in a shorter time but risk of injury is also higher. Mix it up if you're just looking for general better overall fitness


I would recommend doing both. It helps you get in better shape that way

Train for a half marathon, you'll get in great shape

Mix it up. Hal Higdon has a wonderful variety of plans. www.halhigdon.com

Yeah familiar with HITT, did Insanity just looking for something different. Isn't what P1 mentioned the same idea as HITT? Elevated heart rate for controlled intervals?


Both. Mix it up.

HITT is good but so is LISS as well as cardio after a work out.

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