Running is a popular method for many people to lose weight, and different running regimens yield varying results in terms of efficiency. So, between running 5 kilometers every day and running 10 kilometers every other day, which method leads to faster weight loss?
Some argue that running 5 kilometers daily ensures a consistent fat-burning process, which should lead to better weight loss results, while others believe that running 10 kilometers every other day offers a more efficient fat-burning rate.
Let’s find out the answer together:
Although the caloric expenditure of running 5 kilometers daily and running 10 kilometers every other day is roughly similar, running every other day allows for adequate muscle rest and recovery. This leads to improved performance and explosiveness on the third day of running.
Compared to those who run 5 kilometers daily, individuals who run 10 kilometers every other day give their bodies sufficient rest, which results in better muscle development, enhanced running capabilities, and a higher efficiency of fat breakdown.
Initially, when starting to run, the body metabolizes its stored glycogen, with minimal fat consumption. After about 30 minutes of running, glycogen is gradually depleted, and the fat-burning rate significantly increases. At this point, the digestion rate of glycogen and fat is about 50% each.
Therefore, compared to running 5 kilometers daily (which takes approximately 35-45 minutes), those who run 10 kilometers every other day can greatly increase the involvement of fat, allowing you to lose weight more quickly. Hence, in terms of running fat-burning efficiency, running 10 kilometers every other day is more effective than running 5 kilometers daily.
Rest is also crucial for weight loss through running.
Many people believe that running requires daily logging, but excessive running can put the body in a state of chronic stress, leading to increased secretion of stress hormones. This not only affects weight loss results but can also have negative impacts on both mental and physical health.
Especially for novice runners, muscle soreness in the lower legs can occur after running. The approach of running one day and resting the next allows the body ample time for repair and adjustment. During rest periods, muscle fibers regenerate and strengthen, and the metabolic system can better restore balance, preparing for the next run.
The one-day-on, one-day-off approach can help maintain enthusiasm for running, keep you in better condition, prevent feelings of boredom, and aid in long-term adherence, giving you a sense of achievement.
Different running methods suit different people.
Whether it’s running 5 kilometers daily or running 10 kilometers every other day, neither method can be generalized as universally better. The choice of running regimen should be based on individual circumstances.
Those who choose to run 5 kilometers daily can more easily persist due to the shorter duration, while running 10 kilometers requires a longer distance and longer time, which can be challenging for most people.
In summary, for individuals with good physical endurance, the ability to adapt to high-intensity exercise, and strong recovery capabilities, running 10 kilometers every other day may yield more significant slimming effects.
However, for those who are just starting to exercise or have weaker physical conditions, running 5 kilometers daily may be easier to maintain and achieve weight loss goals over time.
