Running to lose weight has an advantage over less intense exercise options, because you burn more calories in less time. However, one of the disadvantages is that it is difficult to run longer distances when you first start. The solution is usually interval training, which allows you to alternate between running and walking, in order to increase the resistance and the amount of calories you burn. While both running short and long distances help to lose weight, the value of one or the other depends on several factors.
To lose 1 pound of body fat per week, you need to burn 3 500 calories more than you consume. The loss of two pounds requires a decrease of 7,000 calories. To do this, you must run a lot, more than 11 hours or 55 miles per week, based on a body of 160 pounds and a speed of 5 mph. While the average runner does not usually maintain a similar training schedule, you can lose weight by running consecutive routines, by intervals or with a combination of both.
Although interval training is a useful strategy for beginners, it also has benefits for more experienced runners. Beyond physical fitness, taking walk breaks between races can help you extend the duration of your exercise routine and burn some extra calories. For those who run long distances, walking breaks can also help to avoid injury or give breathing to the muscles.
If you have the physical condition to run long distances consecutively, you will burn more calories than if you alternate between walking and running during the same period. The advantage of the intervals only materializes if it allows you to extend the duration and intensity of the routines. If you are developing your cardiovascular state, you may discover that your consecutive routines are very short. A trot of 10 to 15 minutes will help you burn around 100 calories, depending on your speed and your weight. But once you reach sessions of 30 minutes or more, you can burn 300 calories or more.