Do you burn more calories if you run faster or slower?

The Great Running Pace Debate: Faster or Slower for More Calories?

The age-old question for runners aiming to shed pounds often boils down to this: is it better to run faster or slower to burn more calories? Intuitively, we might assume a faster pace equates to a higher calorie burn. However, the reality is more nuanced and less about speed and more about distance.

While a faster pace does burn more calories per unit of time, the crucial factor when it comes to overall calorie expenditure is the distance covered. Think of it this way: you might burn more calories in 30 minutes of sprinting than 30 minutes of jogging. But if you jog for an hour, you’ll likely cover a much greater distance, resulting in a higher total calorie burn than the shorter, faster sprint.

The difference in caloric burn per mile between a slow jog and a brisk run is surprisingly small. While studies show a slight increase in calorie expenditure per mile with increased pace, this increase is often negligible when considering the overall picture. The energy your body expends is largely determined by the mechanical work of moving your body a certain distance against gravity and air resistance. This work is relatively consistent regardless of how quickly you cover that distance. Naturally, factors like terrain, body weight and running form play a role, but the principle remains: distance is king.

Focusing on increasing your running distance, therefore, is a far more effective strategy for maximizing calorie burn than obsessing over pace. A longer, slower run will often result in a significantly higher caloric expenditure than a shorter, faster run.

This isn’t to say pace is irrelevant. Interval training, which involves alternating between high-intensity bursts and periods of rest or lower intensity, can be a highly effective way to boost your metabolism and improve fitness. However, even with interval training, the total distance covered ultimately influences the total calories burned.

In conclusion, while a faster pace might marginally increase your calorie burn per mile, the impact is minor compared to the effect of increased distance. For those aiming to maximize calorie expenditure through running, consistency and gradually increasing distance should be the primary focus rather than chasing a faster pace. A sustainable running program, tailored to your fitness level, that prioritizes consistent distance will yield far greater results in the long run.