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When you’re searching for a cardio exercise to complement all of that muscle-sculpting you’ve been doing in the gym, it’s tough to beat running. Whether you do your runs inside on a treadmill or out on the track, putting your legs in motion can enhance muscle endurance, boost cardiovascular health, and even improve brain function. (1) That’s all...
The post Does Running Burn Fat? The Science Behind This Cardio Myth appeared first on BarBend.
When you’re searching for a cardio exercise to complement all of that muscle-sculpting you’ve been doing in the gym, it’s tough to beat running. Whether you do your runs inside on a treadmill or out on the track, putting your legs in motion can enhance muscle endurance, boost cardiovascular health, and even improve brain function. (1)
That’s all reason enough to run — but you may also want to get in some laps because people often connect it to weight loss. But does running burn fat better than other methods? it’s critical not to over-rely on any one approach to trying to lose weight. Here’s how weight loss works and how a balanced, sustainable approach can suit your goals most safely.
Credit: PeopleImages.com – Yuri A / Shutterstock
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
How Running Can Aid Weight Loss
Aerobic training like running requires you to use energy, which means you’ll be burning calories. Calories — which are perhaps the most talked about part of many weight loss goals — are simply units of energy (like a degree Fahrenheit is a unit of measuring temperature).
Since running uses energy, and therefore burns calories, any run that you go on — a low-intensity steady state (LISS) jog or a high-intensity sprinting session — can potentially aid weight loss goals.
[Read More: The 7 Best Treadmills for Running]
But there’s a bigger context here. Are you sleeping enough to recover between your training bouts? Are you eating enough to fuel your runs while balancing your caloric intake with your desire to lose weight? All these factors need to come together for a goal of weight loss to take shape. (2)
That said, running can provide a piece of the weight loss puzzle if it’s a method of fitness that you enjoy and are likely to be consistent with.
How Fat Loss Works
Although fat loss is often thought of as a straightforward process, myriad factors influence it. In the overall scheme of things, it’s more than just “calories in, calories out.”
If you use a lot of energy — i.e., burn a lot of calories — during your run, the logic goes, that’s more “calories out.” And that’s true to a degree. You do stand to lose weight if your body is using more energy than you’re giving it, or when you’re in what’s called a “calorie deficit.” (3)(4)
You can use BarBend’s calorie calculator to help you figure out a starting point for your caloric intake requirements. Remember that you’ll need to eat enough to fuel your activities, too — you can account for this in the calculator.
Calorie Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
BMR estimation formula
No
Yes
Calculate
Your daily calorie needs: Calories Per Day
Daily calorie needs based on goal
Goal
Calories Per Day
Maintenance
Fat Loss
Extreme Fat Loss
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.calorie_calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.calorie_calculator #katch').show();
}else{
$('.calorie_calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.calorie_calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
//$('#macros-meters').prop('checked', true);
//$('#macros-feet').prop('checked', false);
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
// $("input[id=macros-meters]").prop("checked",false);
// $("input[id=macros-feet]").prop("checked",true);
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.calorie_calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
});
$('.calorie_calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="weight"]').val("");
}
});
$('.calorie_calculator .calc-submit').click(function() {
var height = 0;
var calories = 0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.calorie_calculator #eq option:selected').val();
var heightTens = parseInt($('.calorie_calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.calorie_calculator input[name="height-units"]').val());
var heightType = $('.calorie_calculator input[name="height-system"]:checked').val();
var heightTypex = parseInt($('.calorie_calculator input[name="heightTypex"]').val());
var weight = parseInt($('.calorie_calculator input[name="weight"]').val());
var weightType = $('.calorie_calculator input[name="weight-system"]:checked').val();
var age = parseInt($('.calorie_calculator input[name=age]').val());
var sex = $('.calorie_calculator input[name=sex]:checked').val();
var job = $('.calorie_calculator input[name=activity]:checked').val();
var bmr = '';
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.calorie_calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.calorie_calculator #cal_result').hide();
$('.calorie_calculator .ca_result .rs').html('');
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
weight = (weight * 0.453592);
}
if (sex == "M") {
if (eq == "1") {
bmr = Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677));
}else if (eq == "2"){
bmr = Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5));
}else if (eq == "3"){
// bmr = Math.round(weight*(100-(20)))/100);
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
else {
if (eq == "1") {
bmr = Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330));
}else if (eq == "2"){
bmr = Math.round((weight * 10) + (height * 6.25) - (age * 5));
bmr = (bmr - 161);
}else if (eq == "3"){
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
switch (job) {
case "a1":
calories = Math.round(bmr * 1.2);
break;
case "a2":
calories = Math.round(bmr * 1.375);
break;
case "a3":
calories = Math.round(bmr * 1.466);
break;
case "a4":
calories = Math.round(bmr * 1.55);
break;
case "a5":
calories = Math.round(bmr * 1.725);
break;
case "a6":
calories = Math.round(bmr * 1.9);
break;
}
$('.calorie_calculator #cal_result').show();
$('.calorie_calculator .d_calorie_result').html(calories);
$('.calorie_calculator .maint_result').html(calories);
$('.calorie_calculator .fat_result').html(Math.round(calories/1.25));
$('.calorie_calculator .efat_result').html(Math.round(calories/1.67));
$('html, body').animate({scrollTop: $("#cal_result").offset().top-150}, 1000);
$('.calorie_calculator .calc-answer').html('');
}
});
});
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
}
#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.bmr_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-calorie_calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-calorie_calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-calorie_calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.calorie_calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-calorie_calculator .calc-float-right {
float: right;
}
.cals-and-calorie_calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-calorie_calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-calorie_calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-calorie_calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.calorie_calculator .calc-container{
margin: 0px;
}
.calorie_calculator{
margin: 15px;
}
.calorie_calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.calorie_calculator .calc-float-right {
float: right;
}
.calorie_calculator .calc-row input[type=radio] {
display: none;
}
.calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.calorie_calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label-small, .calc-label-small {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.calorie_calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
}
[Read More: Best Macros Calculator for Tracking Muscle Gain and Fat Loss]
But sustainable, safe weight loss is a lot more nuanced than just numbers — especially for athletes who can’t or don’t want to count calories. Running to increase “calories out” just won’t cut it. You need to make more holistic choices regarding everything from activity levels and nutrition to lifestyle factors (think: sleep and stress). (2)
And lest you’re tempted to go on endless runs — or have tons of sprint sessions — to try and shed weight quickly, studies have shown that only losing half to one percent of body weight per week will help you lose fat while retaining muscle mass. (5)(6)
[Read More: How to Gain Muscle — A Guide to Eating for Mass]
Trying to lose weight quickly by being extremely rigid with diet and exercise can result in gaining the weight back and often stimulates dangerous weight cycling compared with more flexible eating habits. (7)(8)
The takeaway here is that sustainable fat loss is a slow game. Keep that in mind when you’re programming your runs.
How to Schedule Running and Lifting
If your foremost objective is to lose fat while still building muscle mass, the good news is that there are ways to schedule a running workout amidst your strength training efforts. There are physical advantages to performing both types of workouts, and reciprocal benefits to completing both types of exercise. (1) This means you don’t need to choose one over the other.
However, if you want to minimize the potential of one form of training to interfere with your ability to maximize performance in the other, you should schedule running and lifting on separate days. Research suggests separating resistance training from cardio by no less than three to six hours — and sometimes, more than 24 hours — to yield the best performance outcomes from both modalities. (9)(10)
[Read More: The 8 Best Budget Treadmills]
But if your schedule calls for you to combine strength and endurance training in one session, you’ll have to make a call about your priorities. If you mainly want to get stronger and build muscle with a side goal of aerobic performance, schedule your run after your lifting session. (11)(12)
On the other hand, if you mostly want to get better at running, run before strength training. (13)
However you order your sessions, don’t neglect strength training if your goal is to drive weight loss. Not only will lifting weights help you become more resilient against injury by nature of strengthening your legs, but you also use a tremendous amount of energy — i.e., burn a lot of calories — during strength training. (14)(15)(16)
How Much Should You Run for Weight Loss?
Keep in mind your overall volume, too. When you make running a part of that plan, make sure you’re keeping your training volume manageable and something you can both recover from and easily fuel nutritionally.
What volume is manageable for you might be very different from your training buddy. Experienced runners may be able to warm up with a 5k that’s faster than your personal best. Your longest run ever might top out at a 5k. That’s OK — determine your running volume based on your own experience level. It’ll change over time with practice.
[Read More: What You Need to Know About Muscle Recovery]
Packing in more miles in a short period with the aim of weight loss likely won’t be sustainable — and can have the opposite effect — if your goal is losing weight. (7)(8)(5)(6) So judge your mileage based on capacity and fitness level, rather than simply trying to drive temporary and potentially dangerous weight loss.
Run the way you like best for the most sustainable results. That might mean packing in a lot of miles because you enjoy it. Or, it might mean a series of short sprints that never let you get bored. Either way, a more sustainable plan is more effective for your body and your mind.
Diet Matters
Although your efforts to burn calories through running may certainly serve you, the classic adage that “abs are made in the kitchen” still rings true. This means if you want to see consistent reductions in your body fat percentage, you’ll pay attention to the calories you consume on the front end — not just the calories you burn on the back end.
Opt to maintain a ratio of macronutrients — that is, protein, fats, and carbs — that can sufficiently fuel your running. (Remember, you need carbs to help you generate all that energy.) Focus on getting a wide array of micronutrients (vitamins and minerals), too.
[Read More: 9 Types of Diets — How They Work and Pros & Cons]
With flexible nutrition habits that pay attention to your body’s hunger and fullness cues, you can lose weight more healthily and sustainably than with rigid dietary habits. (7)(8)
Weight Loss Tips
Despite the emphasis that tends to get placed on exercise, weight loss and fat burning aren’t exclusively the result of exercise — no matter how high-intensity your workouts might be. Certainly, what you do between your warm-up and cool-down sessions can factor into your fat-burning formula, but weight loss is far more nuanced than going on a series of endless runs.
Everything Helps
No matter the intensity level, you’re going to be using energy to move. As long as you bring your heart rate up to a comfortable aerobic level, you can consistently burn fat even if you’re training at a lower intensity than you’re capable of. (17) This also makes it possible for total beginners to burn fat with a reduced risk of injury or burnout.
Longer Runs Aren’t Necessarily Better
While there’s certainly nothing wrong with long-distance runs, shorter running sessions can still help you burn calories and shed body fat. Even if your running plan consists of quick high-intensity interval training (HIIT) sessions where every one-minute run is offset by a minute of rest, that’s fine. Research suggests that quick HIIT sessions and longer moderate-intensity exercise can...
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The post Does Running Burn Fat? The Science Behind This Cardio Myth appeared first on BarBend.
When you’re searching for a cardio exercise to complement all of that muscle-sculpting you’ve been doing in the gym, it’s tough to beat running. Whether you do your runs inside on a treadmill or out on the track, putting your legs in motion can enhance muscle endurance, boost cardiovascular health, and even improve brain function. (1)
That’s all reason enough to run — but you may also want to get in some laps because people often connect it to weight loss. But does running burn fat better than other methods? it’s critical not to over-rely on any one approach to trying to lose weight. Here’s how weight loss works and how a balanced, sustainable approach can suit your goals most safely.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
How Running Can Aid Weight Loss
Aerobic training like running requires you to use energy, which means you’ll be burning calories. Calories — which are perhaps the most talked about part of many weight loss goals — are simply units of energy (like a degree Fahrenheit is a unit of measuring temperature).
Since running uses energy, and therefore burns calories, any run that you go on — a low-intensity steady state (LISS) jog or a high-intensity sprinting session — can potentially aid weight loss goals.
[Read More: The 7 Best Treadmills for Running]
But there’s a bigger context here. Are you sleeping enough to recover between your training bouts? Are you eating enough to fuel your runs while balancing your caloric intake with your desire to lose weight? All these factors need to come together for a goal of weight loss to take shape. (2)
That said, running can provide a piece of the weight loss puzzle if it’s a method of fitness that you enjoy and are likely to be consistent with.
How Fat Loss Works
Although fat loss is often thought of as a straightforward process, myriad factors influence it. In the overall scheme of things, it’s more than just “calories in, calories out.”
If you use a lot of energy — i.e., burn a lot of calories — during your run, the logic goes, that’s more “calories out.” And that’s true to a degree. You do stand to lose weight if your body is using more energy than you’re giving it, or when you’re in what’s called a “calorie deficit.” (3)(4)
You can use BarBend’s calorie calculator to help you figure out a starting point for your caloric intake requirements. Remember that you’ll need to eat enough to fuel your activities, too — you can account for this in the calculator.
Calorie Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
BMR estimation formula
No
Yes
Calculate
Your daily calorie needs: Calories Per Day
Daily calorie needs based on goal
Goal
Calories Per Day
Maintenance
Fat Loss
Extreme Fat Loss
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.calorie_calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.calorie_calculator #katch').show();
}else{
$('.calorie_calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.calorie_calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
//$('#macros-meters').prop('checked', true);
//$('#macros-feet').prop('checked', false);
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
// $("input[id=macros-meters]").prop("checked",false);
// $("input[id=macros-feet]").prop("checked",true);
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.calorie_calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
});
$('.calorie_calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="weight"]').val("");
}
});
$('.calorie_calculator .calc-submit').click(function() {
var height = 0;
var calories = 0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.calorie_calculator #eq option:selected').val();
var heightTens = parseInt($('.calorie_calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.calorie_calculator input[name="height-units"]').val());
var heightType = $('.calorie_calculator input[name="height-system"]:checked').val();
var heightTypex = parseInt($('.calorie_calculator input[name="heightTypex"]').val());
var weight = parseInt($('.calorie_calculator input[name="weight"]').val());
var weightType = $('.calorie_calculator input[name="weight-system"]:checked').val();
var age = parseInt($('.calorie_calculator input[name=age]').val());
var sex = $('.calorie_calculator input[name=sex]:checked').val();
var job = $('.calorie_calculator input[name=activity]:checked').val();
var bmr = '';
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.calorie_calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.calorie_calculator #cal_result').hide();
$('.calorie_calculator .ca_result .rs').html('');
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
weight = (weight * 0.453592);
}
if (sex == "M") {
if (eq == "1") {
bmr = Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677));
}else if (eq == "2"){
bmr = Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5));
}else if (eq == "3"){
// bmr = Math.round(weight*(100-(20)))/100);
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
else {
if (eq == "1") {
bmr = Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330));
}else if (eq == "2"){
bmr = Math.round((weight * 10) + (height * 6.25) - (age * 5));
bmr = (bmr - 161);
}else if (eq == "3"){
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
switch (job) {
case "a1":
calories = Math.round(bmr * 1.2);
break;
case "a2":
calories = Math.round(bmr * 1.375);
break;
case "a3":
calories = Math.round(bmr * 1.466);
break;
case "a4":
calories = Math.round(bmr * 1.55);
break;
case "a5":
calories = Math.round(bmr * 1.725);
break;
case "a6":
calories = Math.round(bmr * 1.9);
break;
}
$('.calorie_calculator #cal_result').show();
$('.calorie_calculator .d_calorie_result').html(calories);
$('.calorie_calculator .maint_result').html(calories);
$('.calorie_calculator .fat_result').html(Math.round(calories/1.25));
$('.calorie_calculator .efat_result').html(Math.round(calories/1.67));
$('html, body').animate({scrollTop: $("#cal_result").offset().top-150}, 1000);
$('.calorie_calculator .calc-answer').html('');
}
});
});
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border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
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#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
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#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.bmr_result_align{text-align:center; font-weight:600;}
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box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-calorie_calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-calorie_calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-calorie_calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.calorie_calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-calorie_calculator .calc-float-right {
float: right;
}
.cals-and-calorie_calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
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border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
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font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
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font-weight: bold;
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-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
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#bb_cal_ui h3 {
font-size: 24px;
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#bb_cal_ui h3, .tool-heading {
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background-color: #fff;
color: #777;
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#bb_cal_ui .radio-toggle label:last-of-type {
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#bb_cal_ui .radio-toggle label {
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#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
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color: #ffffff !important;
margin: 0 !important;
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font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
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margin-bottom: 5px;
}
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vertical-align: top;
width: 49.5%;
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.macros-slider-calculator .float-right {
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line-height: inherit;
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width: 100%;
}
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box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.calorie_calculator .calc-container{
margin: 0px;
}
.calorie_calculator{
margin: 15px;
}
.calorie_calculator .calc-subheader, .calc-subheader {
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font-weight: 600;
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background:#fff;
color:#000;
font-size: 17px;
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div#bb_cal_ui .calorie_calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
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margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
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}
.calorie_calculator .calc-row input[type=radio]:checked + label {
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}
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cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label-small, .calc-label-small {
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cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.calorie_calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
}
[Read More: Best Macros Calculator for Tracking Muscle Gain and Fat Loss]
But sustainable, safe weight loss is a lot more nuanced than just numbers — especially for athletes who can’t or don’t want to count calories. Running to increase “calories out” just won’t cut it. You need to make more holistic choices regarding everything from activity levels and nutrition to lifestyle factors (think: sleep and stress). (2)
And lest you’re tempted to go on endless runs — or have tons of sprint sessions — to try and shed weight quickly, studies have shown that only losing half to one percent of body weight per week will help you lose fat while retaining muscle mass. (5)(6)
[Read More: How to Gain Muscle — A Guide to Eating for Mass]
Trying to lose weight quickly by being extremely rigid with diet and exercise can result in gaining the weight back and often stimulates dangerous weight cycling compared with more flexible eating habits. (7)(8)
The takeaway here is that sustainable fat loss is a slow game. Keep that in mind when you’re programming your runs.
How to Schedule Running and Lifting
If your foremost objective is to lose fat while still building muscle mass, the good news is that there are ways to schedule a running workout amidst your strength training efforts. There are physical advantages to performing both types of workouts, and reciprocal benefits to completing both types of exercise. (1) This means you don’t need to choose one over the other.
However, if you want to minimize the potential of one form of training to interfere with your ability to maximize performance in the other, you should schedule running and lifting on separate days. Research suggests separating resistance training from cardio by no less than three to six hours — and sometimes, more than 24 hours — to yield the best performance outcomes from both modalities. (9)(10)
[Read More: The 8 Best Budget Treadmills]
But if your schedule calls for you to combine strength and endurance training in one session, you’ll have to make a call about your priorities. If you mainly want to get stronger and build muscle with a side goal of aerobic performance, schedule your run after your lifting session. (11)(12)
On the other hand, if you mostly want to get better at running, run before strength training. (13)
However you order your sessions, don’t neglect strength training if your goal is to drive weight loss. Not only will lifting weights help you become more resilient against injury by nature of strengthening your legs, but you also use a tremendous amount of energy — i.e., burn a lot of calories — during strength training. (14)(15)(16)
How Much Should You Run for Weight Loss?
Keep in mind your overall volume, too. When you make running a part of that plan, make sure you’re keeping your training volume manageable and something you can both recover from and easily fuel nutritionally.
What volume is manageable for you might be very different from your training buddy. Experienced runners may be able to warm up with a 5k that’s faster than your personal best. Your longest run ever might top out at a 5k. That’s OK — determine your running volume based on your own experience level. It’ll change over time with practice.
[Read More: What You Need to Know About Muscle Recovery]
Packing in more miles in a short period with the aim of weight loss likely won’t be sustainable — and can have the opposite effect — if your goal is losing weight. (7)(8)(5)(6) So judge your mileage based on capacity and fitness level, rather than simply trying to drive temporary and potentially dangerous weight loss.
Run the way you like best for the most sustainable results. That might mean packing in a lot of miles because you enjoy it. Or, it might mean a series of short sprints that never let you get bored. Either way, a more sustainable plan is more effective for your body and your mind.
Diet Matters
Although your efforts to burn calories through running may certainly serve you, the classic adage that “abs are made in the kitchen” still rings true. This means if you want to see consistent reductions in your body fat percentage, you’ll pay attention to the calories you consume on the front end — not just the calories you burn on the back end.
Opt to maintain a ratio of macronutrients — that is, protein, fats, and carbs — that can sufficiently fuel your running. (Remember, you need carbs to help you generate all that energy.) Focus on getting a wide array of micronutrients (vitamins and minerals), too.
[Read More: 9 Types of Diets — How They Work and Pros & Cons]
With flexible nutrition habits that pay attention to your body’s hunger and fullness cues, you can lose weight more healthily and sustainably than with rigid dietary habits. (7)(8)
Weight Loss Tips
Despite the emphasis that tends to get placed on exercise, weight loss and fat burning aren’t exclusively the result of exercise — no matter how high-intensity your workouts might be. Certainly, what you do between your warm-up and cool-down sessions can factor into your fat-burning formula, but weight loss is far more nuanced than going on a series of endless runs.
Everything Helps
No matter the intensity level, you’re going to be using energy to move. As long as you bring your heart rate up to a comfortable aerobic level, you can consistently burn fat even if you’re training at a lower intensity than you’re capable of. (17) This also makes it possible for total beginners to burn fat with a reduced risk of injury or burnout.
Longer Runs Aren’t Necessarily Better
While there’s certainly nothing wrong with long-distance runs, shorter running sessions can still help you burn calories and shed body fat. Even if your running plan consists of quick high-intensity interval training (HIIT) sessions where every one-minute run is offset by a minute of rest, that’s fine. Research suggests that quick HIIT sessions and longer moderate-intensity exercise can...
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