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The article in brief
- The ideal pace for weight loss is between 7-8 min/km, allowing 45 minutes to 1 hour of effort.
- Running at a moderate pace (6-7 min/km) optimizes the ratio of fat burning to effort duration for maximum weight loss.
- An 8-week progressive program with 80% of volume at a leisurely pace and 20% at a brisk pace guarantees lasting results
- Beginner runners generally maintain a pace of 7-8 min/km, while regular runners clock in at 5-6 min/km.
- Combining running and electrostimulation (20 minutes) after exercise speeds up recovery and naturally improves your pace.
Running pace is that little detail that makes all the difference to your progress! Whether you're running to lose weight, improve your cardio or simply to feel good, understanding and mastering your pace will help you achieve your goals more quickly. And the best part? It's a lot simpler than it sounds!
What exactly is pace in running?
L'running speed simply represents your average speed expressed in minutes per kilometer. For example, if you run at 6 min/km, this means it takes you 6 minutes to cover one kilometer. This is the reference indicator for all runners, from beginners to experienced marathoners. Unlike the speed in km/h used in cars, this measurement is much more practical for running, as it enables you to plan your outings and track your progress with precision.
Pace varies according to your fitness level, your goal for the day and even the weather conditions. A beginner will set a pace of around 7 to 8 min/km, while a regular runner will set a pace of between 5 and 6 min/km. Elite athletes like Eliud Kipchoge can maintain marathon paces of less than 3 min/km!
Why allure is your best ally for slimming?
When it comes to losing weight through running, pace becomes your best control tool. Many people think you have to run fast to burn calories, but that's not true! In fact, running at a moderate pace allows you to last longer and therefore expend more energy in total.
Here's what happens to your body depending on the pace you choose. At a slow pace (8-9 min/km), you burn mainly fat and can keep going for a very long time, perfect for long rides. At a moderate pace (6-7 min/km), you'll optimize the ratio of fat burning to effort duration, making this the ideal zone for weight loss. At fast speeds (less than 5 min/km), you're mainly drawing on your carbohydrate reserves - great for progress, but less effective for weight loss.
The target pace for effective weight loss
For a optimal weight loss, When you're running, aim for a pace that allows you to talk during the effort without being completely out of breath. This is called the fundamental endurance pace. For most people, this corresponds to 7-8 min/km. At this speed, you can last 45 minutes to 1 hour, which is perfect for burning maximum calories while preserving your joints!
How do you calculate and measure your pace?
Great news: measuring your pace has never been so easy! You have several options, depending on your budget and preferences. GPS watches from brands like Garmin, Polar or Coros give you your pace in real time, a real game-changer. Free smartphone applications such as Strava, Nike Run Club or Runkeeper work just as well if you're just starting out.
Even without technology, you can calculate your pace manually. Simply run over a known distance (a 400m track, for example) and record your time. Then divide your total time by the distance covered in kilometers. For example, if it takes you 15 minutes to run 2.5 km, your pace is 6 min/km (15 ÷ 2.5 = 6).
Different training speeds
| Pace type | Pace (min/km) | Sensation | Objective |
|---|---|---|---|
| Recovery | 8-10 | Very comfortable | Active recovery |
| Fundamental endurance | 6-8 | Comfortable, you can talk | Weight loss, endurance |
| Sustained pace | 5-6 | Moderate to intense effort | Progression, race preparation |
| Fast pace | Less than 5 | Intense, shortness of breath | Performance, fractional |
Vary your pace to maximize results
The key to an effective program lies in the variety of gaits. Alternating different intensities boosts your metabolism and avoids the routine that leads to stagnation. I recommend that my clients structure their week with 80% of volume at a leisurely pace and 20% at a more sustained pace. This guarantees steady progress without the risk of injury or overexertion.
My coaching tips to improve your pace
Improving your pace takes patience, but the results are amazing! Here are my tips that really work:
- Run regularly 3 outings a week minimum to see real progress
- Incorporate split training: alternate 30 fast seconds with 1 slow minute, it works wonders.
- Strengthen your muscles: stronger legs mean a more powerful stride
- Work on your running technique: good posture saves energy
- Respect your rest periods: it's during recovery that you really make progress.
Combining running and electrostimulation
What I particularly love is combining running with exercise sessions.’targeted electrostimulation. This combination allows you to strengthen your muscles without adding training volume that could tire you out. A 20-minute session of electrostimulation on your thighs and calves after your running session speeds recovery and develops your muscular power. The result: your pace improves naturally, without any extra effort!
Mistakes that ruin your look
There are some classic mistakes that can really slow you down. Starting out too fast at the very beginning of your outing burns up all your energy, and you'll never go the distance. Running at the same pace all the time puts a ceiling on your capacities, and your body becomes accustomed to it. Neglecting the warm-up increases the risk of injury and degrades your performance. If you don't hydrate properly, you'll lose physical capacity. Even 2% of dehydration will affect your pace!
Listening to your body
Your body talks to you during the race - learn to listen! If you're so out of breath that you can't string two words together, you're running too fast. Slow down without feeling guilty. The perfect pace is the one that allows you to finish your session feeling good, with the desire to do it again soon. That's the real secret of a lasting and effective workout for your body. weight loss.
My 8-week progressive program
Here's a simple plan to improve your pace while losing weight. Weeks 1-2: 3 outings of 30 minutes at a very comfortable pace (8 min/km). Weeks 3-4: 3 outings of 40 minutes, including one with 5 1-minute accelerations. Weeks 5-6: 2 outings of 45 minutes at a leisurely pace + 1 split outing (10x 30 seconds fast / 1 minute slow). Weeks 7-8: 1 long outing of 60 minutes + 1 tempo outing of 30 minutes at a steady pace + 1 recovery outing.
This progressive program respects your body and guarantees visible results on your figure! Combined with a balanced diet and, if necessary, sessions with slimming equipment such as the radiofrequency or the cryolipolysis, You'll maximize your chances of achieving your goals quickly. If you're looking to optimize your slimming process even further, consider complementary techniques such as pressotherapy which promotes circulation and helps eliminate toxins after your running sessions. For those wishing to target specific stubborn areas, the cavitation can effectively complement your sports routine by acting directly on fatty deposits.
