How Long Do I Need To Run To Lose Weight?

While nutritional habits and weight training have greater impacts on long-term fat metabolism compared to cardio, there is still a place for running in your weight-loss program. Most people believe it takes long running sessions to effectively lose fat. The truth is performing shorter, more intense bouts of cardio can not only save you time, but actually accelerate your fat loss.

Traditional Steady State Training

Traditional steady state training is what comes to mind when most people think about going for a run. Steady state training is when you keep a moderate running pace at about 20 to 35 percent of your maximum power output for an extended period of time. Running at this rate typically results in cardiovascular workouts that last anywhere from one to two hours. Although the body predominantly uses fat and oxygen for fuel at this level of intensity, steady state training does not create a lasting fat burning effect on the body after the workout is over.

Interval Training

Interval training is described by the National Strength and Conditioning Association as a technique that alternates between bouts of high- and low-intensity exercise. In terms of running, this would be the equivalent of sprinting for a short period of time, then slowing down to a walk or rest for recovery and repeating this cycle for a duration anywhere between 15 to 30 minutes. Performing intervals at an intensity above 75 percent of your own maximal output will create a metabolic environment ideal for burning fat after you are done with your session.

Interval Training for Fat Loss

A 15-week study published in the "International Journal of Obesity" concluded high-intensity interval training was more successful than steady state exercise at significantly reducing total body weight, fat mass, trunk fat and lowering insulin resistance in women. Alternating between high- and low-intensity running accelerates body fat loss by increasing growth hormone levels in the body and by inducing a process called excess post-exercise oxygen consumption. Excess post-exercise oxygen consumption is a process in which the body continues to burn high amounts of oxygen for energy despite the cessation of physical activity.

Duration

Interval training sessions typically last anywhere from 15 to 30 minutes depending on your fitness level and the intensity of the intervals. Interval periods that require near maximal efforts result in relatively shorter workouts than those that are performed at 75 percent of the speed. This is due to the high energy demands required in such a short period of time. One of the greatest perks to using interval training is you can work at your own relative conditioning level.

Work to Rest Ratios

The National Strength and Conditioning Association recommends using work-to-rest ratios ranging from 1:1 to 1:5 when performing intervals that last under three minutes. The first number represents the seconds of work performed, while the second number represents the seconds of rest taken. Taking longer rest periods will be necessary when performing shorter, more intense sprints. Jogging or striding your intervals are best used in conjunction with shorter rest periods.

Frequency

The study published in the "International Journal of Obesity" watched subjects perform three days of high intensity interval training, which resulted in significant loss of body fat. For fat loss training, perform 15 to 30 minutes of interval training, two or three days a week depending on your weight training regimen.