This matches my own experience. I got into a bit of a rut for a year or so, taking multiple breaks even during a 5km (3.11 mile) run. Both my pace and my weight

This matches my own experience. I got into a bit of a rut for a year or so, taking multiple breaks even during a 5km (3.11 mile) run. Both my pace and my weight suffered. Then I pulled myself out of it, usually doing three to four miles (and as much as six as long as it's not too hilly) without a break. Not surprisingly, pace and weight both got better again. Looking at my numbers, I concluded that the first five minutes at the start or after a break basically don't count. There's a direct correlation between benefits and time spent outside of those windows. The mechanisms don't matter. I'll follow the empirical results, and at least for me that means fewer breaks.