Running has always been one of the most popular ways to lose weight. But did you know that running too fast might actually be sabotaging your weight loss efforts? Yes, you heard that right—running at too fast a pace could be the reason you’re not seeing the desired results on the scale. If you’re running to shed pounds, a slower pace might just be your best ally. Here’s why.
Why Running Too Fast Might Be Holding You Back
When you run fast, your body primarily uses carbohydrates as its main energy source. Carbs are a quick and easily accessible fuel, but this means you’re not burning as much fat as you might think. Fast running burns through energy quickly, but not necessarily fat, which can lead to frustration when trying to lose weight.
On the other hand, slower running or low-intensity running pushes your body to use fat as the primary fuel source, which is more effective for weight loss over time. This method aligns with the concept of fat-burning zones, where the body uses fat more efficiently than it does during higher-intensity runs.
According to research conducted at the University of Bath, slower running can have a more significant impact on fat loss, especially when practiced over an extended period study link here. The study found that runners who jogged at about 65% of their maximum energy capacity (i.e., a slower pace) burned more fat than those running at 85%.
Hormonal Balance and Running
Another critical reason slower running might be more effective is related to hormonal balance. Running too fast can lead to elevated levels of the stress hormone cortisol, which can negatively affect weight loss. Higher cortisol levels can cause fat retention, particularly around the abdominal area, which slows down your progress. Running at a slower pace, on the other hand, helps reduce stress, maintain stable cortisol levels, and ultimately lead to better weight loss results more information here.
What Does the Science Say?
Several studies support the idea that slower running helps burn more fat and achieve long-term results. A study published in the Journal of Sports Science found that moderate-intensity exercise, which can be sustained for longer periods, encourages the body to tap into fat reserves for energy study link here. Additionally, it reduces fatigue, meaning you can work out longer and more consistently—a crucial factor for any weight loss plan.
Simply put, slower running allows you to work out for extended periods without feeling exhausted, meaning you’ll burn more calories and fat over time than you would with short, intense bursts.
How to Find Your Ideal Zone
If you’re looking to lose weight through running, aim to keep your pace at around 60-70% of your maximum heart rate. This is typically a pace where you can still hold a conversation while running, but you’re definitely working. With proper nutrition and consistent training, this approach can be highly effective for weight loss.
The takeaway? If you’ve been running intensely for weeks or months and the scale hasn’t budged, it might be time to slow down. Running at a slower pace can help you burn fat more efficiently, reduce stress, and achieve long-term weight loss goals. So next time you lace up your sneakers, remember: it’s not always about speed—it’s about finding the right rhythm that works for you.
