Should you do long runs, short runs, slow runs, or fast runs for the greatest weight-loss results? Matt Kite, CSCS, with D1 Training, explained that long-distance running isn't that great for losing weight, but it's excellent for maintaining it. What's best for weight loss are short, faster-paced runs.
This means instead of keeping a steady pace, add in sprint intervals and hills. These HIIT-style workouts are not only more effective, but they'll also save you time. "You can work through a you'll-be-sore-tomorrow HIIT session in 45 minutes or less if you're efficient," Kite said. He agreed that a few times a week, while eating a well-rounded diet in a healthy calorie deficit, will allow you to see results.
The biggest benefit of HIIT training is the afterburn effect, where your body continues to burn calories after your workout is over, Kite explained. "The fluctuation of your heart rate throughout a HIIT workout, switching between rest and active states, leaves you with an oxygen debt of sorts, resulting in your body burning extra calories to return to its resting state."
If you can't do fast-paced intervals for any reason, instead of running for a long time at a slower pace, Kite recommends walking at a high pace instead, because it's easier on the knees. Try this 25-minute walking treadmill workout.