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Running a 5k to Burn Fat

It’s true that when you exercise more regularly and stick to the same way of eating or improve it slightly, you’ll burn fat and lose weight, so running 5km to burn fat is a good principle.

Depending on the length and difficulty of your workout, your body will usually use carbohydrates (stored as glycogen in the muscles and liver) and fat as a fuel source. And from that, your body will select a different ratio of these fuels for various types of exercise.

Fats contain more calories per gram (9kcal) than carbohydrates (4kcal) and take longer to convert to energy, so they tend to be used for anything that is slower in nature and for longer periods. As you improve your fitness levels, you will become more of a fat burning machine while preserving more glycogen stores… You will burn more fat.

As the exercise gets harder, the body uses a much higher percentage of glycogen and less fat, although that doesn’t mean that training at higher intensities doesn’t burn fat. However, there is a big misconception about this. Since running at a lower intensity will rely on using more fat than glycogen, so doesn’t this mean that to burn fat at maximum speed you need to run at a slower pace and for longer?

Well, when we talk about burning fat, we are basically talking about consuming and burning more calories than we are eating and taking in. When we exercise, the intensity level we work at also determines the amount of calories we burn as well as where those calories come from, so the higher the intensity level, the more calories will be used for fuel. Essentially, a higher percentage of calories from carbohydrates but also more overall calories from fat.

So the secret to running 5km for fat burning is to do a combination of slow and steady training and shorter but higher intensity sessions to get the best improvements in fitness but also burn more fat.

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