“How long should I run to burn fat?”
“How long should I run each time to achieve the best weight loss effect?”
As the most widely disseminated sports science author on the Science Popularization China platform this year, I often receive the above two questions.
This indicates two issues: firstly, the public has a very clear understanding of the weight loss effects of running; secondly, the public does not know what the core mechanism of weight loss through running is.
So, in today’s article, let’s discuss this topic—how to lose weight more efficiently through running.
1. How long should I run to burn fat?
How long should I run to burn fat? This question actually has no correct answer because everyone’s physique is different, so the time to burn fat varies.
But we can confirm that when you start running, your body will start to burn fat.
The human body obtains energy mainly from three major nutrients: carbohydrates, proteins, and fats. Among these, carbohydrates are the primary functional substance for the human body and are also the fastest source of energy. The food we consume usually contains a considerable amount of carbohydrates, and when the body requires exercise, it is the carbohydrates that are consumed first.
Hence, when you start running, your body will first consume the carbohydrates in your system. As running time increases and the carbohydrates are gradually used up, the body will begin to burn fat for energy.
As long as you start running, the body will begin to consume fat, but the speed and proportion of consumption will vary due to individual differences.
2. How long should I run each time to achieve the best weight loss effect?
Since running can consume fat, does that mean the longer you run, the more fat you burn? The answer is no.
Although running can consume fat, it does not mean that running longer is more effective. In fact, running for too long may increase the risk of fatigue and injury, which can negatively affect weight loss.
How long should each running session be to achieve the best weight loss effect? Generally speaking, running for 30 to 60 minutes each time is appropriate. This time range ensures that the body has enough time to burn fat without excessive fatigue leading to injury.
Of course, the specific running time should also be adjusted according to individual physical conditions and goals. If you are just starting to run or have a poor physical condition, you can start from a shorter time and gradually increase; if your goal is to improve physical fitness or you have higher weight loss requirements, you can appropriately extend your running time.
3. How to lose weight more efficiently through running?
In addition to mastering the appropriate running time and methods, there are other considerations that can help you lose weight more efficiently through running.
1. Choose the right exercise intensity: Maintain a moderate exercise intensity while running to avoid excessive fatigue or being too easy. Heart rate monitoring can help control the exercise intensity within an appropriate range.
2. Pay attention to running posture: Correct running posture can reduce the impact and injury to the body while improving exercise effectiveness. Pay attention to keeping your head upright, arms swinging naturally, and landing on your forefoot, among other basic posture requirements.
3. Combine with other forms of exercise: Relying solely on running may make it difficult to achieve ideal weight loss effects; you can combine it with other forms of exercise such as strength training, yoga, etc., to enhance overall weight loss effectiveness.
4. Pay attention to diet and rest: A reasonable diet and adequate rest are crucial for recovering energy and maintaining health. Avoid binge eating and staying up late, which are bad habits.
Losing weight through running requires mastering the appropriate time and methods, along with paying attention to other related matters. As long as you adhere to scientific methods and make reasonable arrangements, you will certainly be able to achieve the goal of healthy weight loss through running!
What I’d like to say is that weight loss is not the goal; health is the ultimate pursuit. So don’t overlook the importance of physical health in pursuit of short-term weight loss results. I hope everyone can find joy in exercise and gain health!
