The ideal pace for maximum fat burning during long runs is generally a slower, steady pace where your body primarily uses fat as fuel rather than carbohydrates. This pace is often described as a comfortable, conversational speed that keeps your heart rate in the moderate zone, roughly 60 to 70 percent of your maximum heart rate. At this intensity, your body taps into fat stores more efficiently, making it effective for loosing weight through running and cardio workouts.
When you run too fast, your body shifts to burning carbohydrates because they provide quicker energy, which is necessary for higher intensity efforts but less effective for fat burning over long periods. For long, easy runs, maintaining a pace that feels sustainable without excessive fatigue helps improve your fat-burning capacity and endurance. This steady-state cardio approach, lasting 30 minutes or more, maximizes fat oxidation and calorie burn without causing burnout[5][7].
In practical terms, this means running at a pace where you can still hold a conversation comfortably, often called the “fat-burning zone.” For many people, this might be around 7 to 9 minutes per mile, depending on fitness level and age. The key is consistency and duration rather than speed. Long runs at this pace improve your body’s ability to use fat as fuel, which is beneficial for weight loss and overall cardio fitness[1][7].
Incorporating a variety of runs, including faster intervals and tempo runs, can improve your running economy and speed, but for maximum fat burning during long runs, sticking to an easy, steady pace is best. This approach supports endurance, helps prevent injury, and promotes efficient fat metabolism, making it a smart strategy for those focused on loosing weight through running and cardio workouts[1][3].
https://marathonhandbook.com/fast-finish-long-runs/
https://pilot.com.au/co-pilot/is-running-good-for-weight-loss
https://www.runna.com/it/pace-guides/sub-3-marathon
https://www.performancelab.com/blogs/fitness/steady-state-cardio
https://10fitness.com/cardio-for-belly-fat-effectiveness-explored/
