If you're getting into running to lose weight, you've almost certainly asked yourself, "Does Running Burn Fat Effectively?" As someone who's personally lost as much as 65lbs through a combination of endurance training and a better diet, I know the positive impact that weight loss can have on your life.
Running and training for running races is a fantastic way to get in shape. It's relatively inexpensive, it's exciting, you can enter a goal race and have an amazing life changing experience, and it's a path that creates lifelong fitness. But when it comes to burning fat, how does running stack up against other types of exercise? Let's jog through the science and personal experiences to uncover the role running plays in fat loss.
Let's start with some quick takeaways of what you'll learn in this article:
- Running: A powerful tool for fat loss due to its significant calorie burn.
- Variables: The effectiveness of running in burning fat varies based on intensity, duration, and ability to grow with your abilities
- Holistic Approach: When combined with proper diet and strength training, running is part of a larger picture, contributing to overall health and well-being.
Does Running to Burn Fat Actually Work?
The premise of fat loss is relatively simple: burn more calories than you consume. Running burns more calories than almost every other form of exercise. But is it the ultimate fat loss strategy? Let's lace up and explore.
4 Benefits of Running for Fat Loss
- Calorie Cruncher: Running is a champion at burning calories. Whether you're doing a gentle jog or sprinting during a running interval, you're expending energy, and with every step, you're inching closer to that calorie deficit needed for fat loss.
- Metabolic Booster: Ever finished a run and felt like you were still wired hours later? That's an afterburn effect called Excess Post-Exercise Oxygen Consumption (or EPOC) at work! After high-intensity interval training, like during an interval run, your body continues to consume oxygen and burn calories as it recovers.
- Ready, Set, Go Anywhere: One of running's best features is its simplicity. There is no need for fancy equipment or expensive gym memberships. Just a pair of running shoes, and you're set to go. This accessibility makes it easier to stick to a fat-burning exercise routine.
- Variety is the Spice of Life, And the secret to sustained fitness improvements and long-term weight management is avoiding plateaus! Mixing up your runs with intervals, long jogs, hills, or sprints keeps your body guessing and your mind engaged.
How Much Does Running Help Burn Fat?
How much weight you're able to lose from running varies widely based on your weight, your pace, and the intensity of your runs. What's undeniable, however, is that running has been proven, particularly when paired with a sensible diet and strength training, to be an effective fat loss strategy.
How Many Calories Are Burned Through Running?
While we often hear about the "100 calories per mile" rule, but the truth is more complex. Factors like your running efficiency, weight, and even the weather can influence the total calorie burn. What remains constant is the principle: the more you run and the harder you push, the more calories you'll burn.
Studies have found that running burns more calories than almost all other forms of exercise on a minute-per-minute basis.
5 Bonus Health Benefits of Running
- Heart Hero: Regular running strengthens your heart and reduces the risk of cardiovascular diseases. A strong heart is not just about endurance; it's about a healthier, longer life.
- Mood Elevator: The "runner's high" isn't a myth. Studies have shown that running can significantly boost your mood and decrease feelings of depression and anxiety.
- Bone Builder: Worried about joint and bone health? Running has been proven, especially when done with proper form and incrementally increased intensity, can actually strengthen your bones and joints.
- Breath of Fresh Air: Running increases lung capacity and strengthens the respiratory muscles. It's not just about breathing easier during runs but enhancing overall respiratory health.
- Longevity Leader: Studies consistently show that running can reduce the likelihood of premature death by as much as 25-40%. Running is not just a part of life; it adds life to your years!
Can Running Reduce Belly Fat?
The dream of a flat or toned stomach often leads many to wonder if running might specifically target belly fat. Let's unpack the realities of running and abdominal fat loss.
Effect of Running on Abdominal Fat
While running is a fantastic calorie burner and contributes to overall fat loss, it doesn't specifically target belly fat. Factors like genetics, diet, and lifestyle play a significant role in where you lose fat. However, as part of a broader fat loss strategy, running can lead to a slimmer waistline over time.
Running to Reduce Visceral Fat
Visceral fat, the more dangerous fat surrounding your organs, can be stubborn. The good news is that running is particularly effective at reducing visceral fat, improving your metabolic health, and setting you on a path to healthier body composition.
How Many Calories Are Burned Through Running?
Running burns as much as 100 calories per mile, 500 calories per 30 minutes, or 1000 calories per hour. The exact number of calories you burn while running can be calculated by entering your information in the calculator below. Read more about Calories Burned When Running.
What Are the Best Running Techniques for Fat Burn?
To maximize fat loss with running, it's essential to vary your routines and understand which techniques might serve your goals best. Here are some tips to maximize the amount of fat and calories you burn while running.
High-Intensity Running Intervals for Fat Burn
High-Intensity Interval Training (HIIT) involves short, intense bursts of running followed by brief recovery periods. This style of running is not only time-efficient but also particularly effective at burning fat due to the significant afterburn effect it generates.
Some studies have also found indications that HIIT training does actually somewhat target losses in belly fat.
Effective Running Styles for Fat Loss
Mixing up your running styles can combat boredom and plateaus.
- Long, steady runs build endurance and are great for burning a consistent number of calories.
- Sprints and hill runs, on the other hand, are all about intensity and can significantly increase your total calorie burn, even in shorter sessions.
- Tempo runs can burn a huge number of calories in a short period.
Running Frequency and Fat Loss
How often should you run to burn fat effectively? While the ideal frequency can vary, studies have shown that 3-5 runs per week of 20-60 minutes allow you to burn calories consistently while also giving your body time to rest and recover.
Remember, more isn't always better; rest is crucial for progress, and it's much better to build up by just 8-10% each week to let your body adapt slowly and safely.
Strength Training to Maximise Fat Loss
Running is a fantastic calorie burner, but coupling it with strength training can take your fat loss to another level. Strength training builds muscle, which not only improves your running performance but also increases your resting metabolic rate, leading to more calories burned overall.
Weekly Running Routine for Fat Loss
A structured routine helps maintain consistency and effectiveness in your running program. Here's an expanded sample plan:
Three-Month Running Plan to Burn Belly Fat
- WEEK 1:
- Monday: Walk/Run (30 mins)
- Alternate between walking for 2 minutes and running for as long as you can for this entire workout
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprints (30 mins)
- Warm Up: 4 minutes of easy jogging
- Sprints: Alternate between 10 seconds sprinting and 4 minutes walking or easy jogging until you reach 30 minutes total time
- Thursday: Rest Day
- Take the day off and rest up for the training to come
- Friday: Strength
- Perform each exercise 4 times total:
- 10x Bodyweight Squats
- 10x Lunges
- 20 second plank
- Saturday: Hike (25 mins)
- Easy & steady jogging for as long as you can at the end of this hike
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- WEEK 2:
- Monday: Walk/Run (30 mins)
- Alternate between walking for 1 minute 45 seconds and running for 15 seconds longer than you did last week
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprints (30 mins)
- Warm Up: 3.5 minutes of easy jogging
- Sprints: Alternate between 10 seconds sprinting and 3.5 minutes walking or easy jogging until you reach 30 minutes total time
- Thursday: Rest Day
- Take the day off and rest up for the training to come
- Friday: Strength
- Perform each exercise 4 times total:
- 10x Jump Squats
- 10x Lunges
- 30 second plank
- Saturday: Hike (27.5 mins)
- Easy & steady jog for 2 more minutes than you did last week
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- WEEK 3:
- Monday: Walk/Run (30 mins)
- Alternate between walking for 1 minutes 30 seconds and running for 15 seconds longer than you did last week
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprints (30 mins)
- Warm Up: 3 minutes of easy jogging
- Sprints: Alternate between 10 seconds sprinting and 3 minutes walking or easy jogging until you reach 30 minutes total time
- Thursday: Rest Day
- Take the day off and rest up for the training to come
- Friday: Strength
- Perform each exercise 4 times total:
- 10x Jump Lunges
- 30 second plank on left side
- 30 second plank on left side
- Saturday: Hike (30 mins)
- Easy & steady jog for 2 more minutes than you did last week
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- WEEK 4:
- Monday: Walk/Run (30 mins)
- Alternate between walking for 1 minute 15 seconds running for 15 seconds longer than you did last week
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprints (30 mins)
- Warm Up: 2.5 minutes of easy jogging
- Sprints: Alternate between 10 seconds sprinting and 2.5 minutes walking or easy jogging until you reach 30 minutes total time
- Thursday: Rest Day
- Take the day off and rest up for the training to come
- Friday: Strength
- Perform each exercise 4 times total:
- 10x Cossack Squats
- Scorpions
- 20 second bridge pose
- Saturday: Hike (32.5 mins)
- Easy & steady jog for 2 more minutes than you did last week
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- WEEK 5:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (30-40 mins)
- Warm Up: 10 minutes as 5 minutes of easy jogging, then 5 minutes of running drills and dynamic stretching, including 5 x 50m strides building to a Zone 4 pace.
- Main Set: Running time trial. Run 3 kilometers (1.86 miles) as fast as possible.
- Cool Down: 5 minutes of easy jogging to cool down.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (40-60 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15 second strides.
- Main Set: Repeat 3 times: [1 mile (1600m) at tempo pace (top of Zone 3 pace), 1 minute walk or slow jog]
- Cool Down. 10-20 minutes of easy jogging.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (60-75 mins)
- Run easy with heart rate in Zone 2.
- WEEK 6:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (50-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 10-12 times, ending repetitions when you feel like the next interval is the last you could possibly do at the same pace: [400 meters at goal 5k pace, 1 minute easy walk/ jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (40-60 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: 20 minutes steady at tempo effort (top of Zone 3).
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (80-90 mins)
- Run easy with heart rate in Zone 2.
- WEEK 7:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (50-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: [800m at goal 5k pace, 2.5 minutes easy walk/ jog].
- Cool Down: 10-20 minutes easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (55-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set 1: 25 minutes running at tempo pace (top of Zone 3), then 1 minute walk.
- Main Set 2: Repeat 4 times: [1 minute fast (Zone 5), 1 minute easy jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (85-100 mins)
- Run easy with heart rate in Zone 2.
- WEEK 8:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (45-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 12 times: [200m at 1mile race pace (Zone 5), 200m jog recovery]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (45-65 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set. Repeat twice: [12 minutes at tempo pace (top of Zone 3), 2 minutes easy jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (60-70 mins)
- Run easy with heart rate in Zone 2.
- WEEK 9:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (50-70 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set. Repeat 3 times: [3 minutes at a fast effort (Zone 5 effort), 1 minute easy jog, 2 minutes at a fast effort (Zone 5 effort), 1 minute easy jog, 1 minute at a fast effort (Zone 5 effort), 1 minute easy jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (50-80 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 4 times: [1 mile (1600m) at fast tempo pace (bottom of Zone 4), 1 minute walk/slow jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (80-95 mins)
- Run easy in Zone 2 heart rate.
- WEEK 10:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (60-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: [1 kilometer at goal 5k pace, 2.5 minutes easy walk/ jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (50-70 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set.: 30 minutes running steady at tempo pace (top of Zone 3)
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (85-100)
- Run easy with heart rate in Zone 2.
- WEEK 11:
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (60-75 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set 1: Repeat 3 times: [1 mile (1.6 Kilometres) at goal 5k pace, 3 minutes easy walk/ jog]
- Main Set 2: Repeat 4 times: [400m at 1 mile race pace (Zone 5), 1 minute easy walk / jog]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (60-80 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 3 times: [12 minutes at tempo pace (top of Zone 3), 1 minute walking/slow jogging]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (90-105 mins)
- Run easy with heart rate in Zone 2.
- WEEK 12
- Monday: Rest Day
- Take the day off and rest up for the training to come
- Tuesday: Intense Run (50-70 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set: Repeat 15 times: [1 minute fast (Zone 5), 1 minute easy jogging]
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Wednesday: Rest Day
- Take the day off and rest up for the training to come
- Thursday: Steady Run (40-60 mins)
- Warm Up: 10-20 minutes of easy jogging in Zone 2. Include running drills and 5x15-second strides.
- Main Set. 20 minutes steady at tempo pace (top of Zone 3)
- Cool Down: 10-20 minutes of easy jogging in Zone 1.
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Long Run (70-75 mins)
- Run easy with heart rate in Zone 2.
FAQ Most Common Questions About Burning Fat Running
Q: Does running burn fat effectively?
A: Yes, running is an excellent way to burn fat. When you engage in running, your body needs energy, and it primarily uses stored fat mass as a fuel source, thereby helping you burn excess fat.
Q: Is running a good way to lose belly fat?
A: While you can't choose where you lose fat or target certain areas for fat loss, running can help you lose belly fat along with overall body fat. It's considered one of the best ways to reduce fat stores in the body, including stubborn belly fat.
Q: What type of running is best for fat loss?
A: Interval running, also known as high-intensity interval training (HIIT), is very effective for burning fat. It involves alternating between intense bursts of running and periods of rest or lower-intensity activity, which helps you burn the most fat.
Q: Can I burn fat while running on an empty stomach?
A: Running on an empty stomach might help you burn more fat as your body is more likely to utilize fat stores for energy in the absence of readily available carbohydrates. However, we do not recommend running without fuelling beforehand because there are significant risks associated with this strategy.
Q: How can I start running to lose fat?
A: If you're new to running, start with a gradual approach. Begin by incorporating short running sessions into your routine and gradually increase the duration and intensity as your fitness level improves. You can check out all our How to Start Running content.
Q: Will running longer help me burn more fat?
A: Running longer at a moderate intensity can help your body continue to burn calories and fat. However, it's important to find a balance and not overexert yourself, as excessive running may lead to fatigue and potential injury.
Q: Can running help you lose weight?
A: Yes, running can help you lose weight by burning calories and reducing body fat. When combined with a balanced diet, running is a beneficial component of a weight loss plan.
Q: How does running help your body burn fat?
A: Running helps your body burn fat by increasing your metabolic rate and stimulating fat oxidation. Additionally, regular running can help increase your endurance and improve your body's ability to utilize fat as a source of energy.
Q: Is running the best way to burn fat?
A: Running is one of the best ways to burn excess fat, particularly when combined with a healthy diet. However, different individuals may respond differently to various forms of exercise, so it's essential to find a physical activity that you enjoy and can sustain in the long term.
Q: How can running help you increase fat burn?
A: Running can increase fat burn by improving your cardiovascular fitness and enhancing your body's capacity to utilize oxygen. It also helps in reducing overall body fat and can be an effective way to increase fat burning when used in conjunction with proper nutrition and consistent running sessions.
Conclusion
Running is a remarkable journey. It's more than just a path to fat loss; it's a venture into better health, enhanced mood, and increased vitality. While it's not a targeted solution for belly fat, it's an integral part of a holistic approach to a leaner, healthier you.
Whether you're sprinting towards personal records or enjoying a leisurely jog in the park, running offers a versatile, effective, and fulfilling way to burn fat and enhance your overall well-being. So here's to you, to the roads, tracks, and trails ahead, and every step bringing us closer to our health and fitness goals. Happy running!
