1, the speed of running to lose weight should be controlled within 7 ~ 12km/h, which is considered as moderate and low intensity exercise and is beneficial to lose weight. But everyone's physique is different, so we should set the speed according to our actual situation.

2. So there are still differences in details. However, if you belong to the general physique, then you only need to control the speed within 7 to12 km/hr.