I have been playing around with running shoes this week - so I have run a simple 3.8klm course 3 times over. According to my Runkeeper App, my first of these 3 runs was at a pace of 7 minutes 41 seconds per Klm and the last of the three was faster at 6 minutes 54 seconds per Klm. That 45 seconds per Klm is quite a difference - and I felt it. The third run definitely took more out of me than the first -- BUT Runkeeper tells me that the calories burned for the first was 284 and 285 for the last run. Now, the last run took sufficient out of me that it would have been a fast 5K pace for me and I don't think I could maintain it for a longer run - whereas the first pace was easy for me and I could have maintained that for a much longer time and distance.
So what is this telling me?? -- to burn up lots of calories (and lose weight!!!) , run at an easy pace for longer!!!!!!!!!