Four running strategies for weight loss specifically.

1. Intervals 2x/week. 30-second sprints, 90-second jogs, repeat 8x. More EPOC than steady pace.
2. Long slow run weekly. 45-60 min easy pace. Build aerobic base.
3. Tempo run 1x/week. 20 min at comfortably hard pace.
4. Strength twice weekly. Preserves muscle.

Pair with 300-500 kcal/day deficit. Running alone doesn't produce fast fat loss; the combination does.