Monday 15 December 2025 – 11:10 PM
Recent studies have revealed that running at a slow or comfortable pace may be more effective in burning fat and losing weight the weight Compared to fast running, which reflects the importance of adjusting the speed to suit your body and fitness goals, according to what was published in the New York Post.
Why does slow running burn more fat than fast running?
This is due to what is known as fat oxidation, and when running at a low speed, the body uses oxygen more efficiently to convert fat into energy, which is known as the aerobic process.
While when running at high speed, the body needs quick energy, so it resorts to carbohydrate or glycogen stores instead of fat, which reduces the amount of fat burned during the exercise.
Slow running also enhances the efficiency of mitochondria, which are the energy centers in cells, which increases the ability of muscles to use fat as fuel, and improves aerobic capacity and overall endurance of the body.
Running at a comfortable pace not only burns fat, but also enhances cardiovascular and respiratory strength, allowing the body to run longer distances with less fatigue. It also reduces the risk of injuries, especially for less experienced runners, because it allows them to cover longer distances without straining muscles and joints.
The comfortable speed is usually considered to be within what is known as zone two, and is determined based on the individual’s maximum ability after a special test. Training within this zone provides multiple benefits including improved endurance and efficient fat burning.
Experts stressed the importance of diversifying the intensity of training. It is recommended that professional runners follow the 80/20 rule, devoting 80% of training to moderate intensity and 20% to high-intensity exercises, which balances improving strength, speed, and endurance without excessive stress on the body.
