Running

My basic understanding is that longer, slower workouts utilise fat stores more than high-intensity carb-burning workouts.

Although I can't seem to lose any more weight at the moment, so don't listen to me.

Longer at a slower pace. Weight loss - then weight management - is a long term project, so start as you mean to go on. Doing the majority of your running at an easy pace, even once you're experienced and used to doing harder sessions, is the best way to slowly and sensibly build running muscle, and get joints and tendons strong and more injury-resistant. The biggest risk with trying to run every run faster is that you over-stress all these things, causing greater injury risk. Which means (a) you can't train, and (b) you're more likely to get put off keeping it going as a long term habit.

More here with the MAF Method about running at a lower pace for fat/weight loss.

To loose body fat at at a decent rate, you need to consume about 500 calories less per day than your bodies Total Daily Energy Expenditure.

There's not much difference in calories burnt wether you do a mile at walk, jog, run or sprint. Obviously the faster you go, the more calories you can burn per hour, so running as fast as possible is the quickest way to burn calories and help to create a calorie deficit.

However being at or close to your anaerobic zone, the energy burnt would be mostly from your glycogen stores. If your in a calorie deficit your body will still replenish the glycogen by processing body fat over the next few hours/day.

Sprinting is very time efficient but you've only got 1500-1800 calories of glycogen then you "hit the wall". Going fast will leave you feeling knackered, it's painful and can lead to injury if your not used to it. However efforts and sprints are great for improving your aerobic function (heart, lungs, blood supply)

If your walking and nowhere near out of breath, your body has enough spare oxygen to process body fat into glycogen at the same rate your muscles are using it. It's still not burning fat, because muscles aren't powered by lard.

Between walk and sprint there's a whole range of variation of where the energy comes from. Depending on how efficiently your aerobic system is, you may have enough extra oxygen to be able to convert more fat at higher work loads... so you can go further, faster before hitting the wall.

Ultimately, calories in < calories burnt, is all that matters 😀