Does Running Burn Belly Fat? Top Full Information 2022

Does Running Burn Belly Fat? Top Full Information 2022

It is a question that has been asked by many people, does running burn belly fat? And the answer is yes, running can help to burn belly fat. This is because running is a great form of cardio exercise, and it is a high-intensity workout, which means that it can help to burn more calories.

What is Belly Fat?

What is Belly Fat?

“Belly fat” is defined as fat cells accumulating around the abdomen.

These are the two types of belly fat:

  • Visceral – This refers to the type of stomach fat that surrounds an individual’s organs.
  • Subcutaneous – This is the type of belly fat under the skin

Visceral fat is more dangerous than subcutaneous fat under the skin. Visceral fat can damage and alter the function of your organs.

Visceral fat can also lead to serious health problems, such as:

  • Heart disease
  • Type 2 diabetes
  • Insulin resistance
  • High blood pressure
  • Asthma
  • Certain types of cancer

What Causes Belly Fat In Runners?

Is running well for burning belly fat? You are still vulnerable to belly fat, regardless of whether you run or not.

It doesn’t matter if you are a runner or not. The majority of them are related to how you treat your body before any exercise. These are a few internal factors that can influence belly fat.

A Poor Diet

Consuming foods and drinks high in sugar or high fructose corn syrup can increase belly fat. Lipogenesis is the process by which sugar turns into fat. Lipogenesis is when your body converts carbs into fatty acids, which are the building blocks for fat stored in our bodies.

A poor diet can also lead to weight gain and slow metabolism. This, in turn, will reduce a person’s ability to burn fat.


Your body’s ability to metabolize fat is also affected by stress. Stress can cause a person to eat high-fat and/or high-sugar foods. Your body releases cortisol, a hormone that helps you adapt when stressed. Cortisol is not a good mix with fatty and/or sweet foods. These extra calories can build up around your midsection.

Insufficient Sleep

Another factor linked to weight gain is a lack of sleep. This can also lead to a decline in fat metabolism. According to a study published in the Journal of Clinical Sleep Medicine, both lack of sleep and poor quality sleep can lead to belly fat storage. This can lead to unwelcome behaviors like emotional eating, which may, in turn, increase belly fat.


Genetics can play a part in how your body metabolizes belly fat. There isn’t much you can do. People who are naturally inclined to hold on to fat should be more aware of the other factors that can influence the production of belly fat.

Does Running Burn Belly Fat? What You Need To Know

Does Running Burn Belly Fat? What You Need To Know

Running increases oxygen flow to your muscles when you train correctly. This helps increase metabolism and burns calories.

Lily Canter, a running coach, told us that running is a great way to lose fat.

She explains that your body burns carbohydrates first from the glycogen stored in your muscles when you run.

This is why it’s essential to vary your training and increase your distance. It is unlikely that you will lose weight if you run 5km per week at the same pace on the same route. It is better to run faster and more intensely and run up hills than you avoid.

She says, “A combination of shorter slower runs and longer higher intensity runs will keep your body from becoming over efficient and limit calorie burning.”

To help you get started with more confidence, try our eight-week running program for beginners.

Also read: Does Running Burn Fat? Top Full Information 2022

The Right Pace To Burn Belly Fat

Right Pace To Burn Belly Fat - Burning calories

Running can burn belly fat. There are many ways to burn belly fat fast.

Running Outside

Running outside can burn belly fat. Let’s be clear; there is no set pace to run to lose belly fat. There are specific rules that you should follow.

Interval training has been proven to be more effective than intense, continuous exercise in burning belly fat. Running for as long as possible is not the best approach to burning belly fat.

For outdoor running, running at 75% of your best running pace has been proven to be beneficial because it decreases your body’s dependence on carbohydrates. Your body will directly attack fat stores.

Treadmill Running

When it comes to the treadmill, one must ask the age-old question: Does running burn belly fat? It all depends on how you approach it.

An incline is an excellent tool for burning belly fat while on the treadmill. You should take advantage of the additional buttons and tools that your treadmill offers to simulate outdoor running.

Running in intervals or trying different inclines is a great way to lose belly fat on a treadmill. You will need to change your routine to burn belly fat.

When it comes to the question of whether running on a treadmill can help burn belly fat, we can confidently say yes!

Is Running The Best Method To Burn Belly Fat?

Running is a great way to lose belly fat.

This is according to a study published by the Journal of Biomechanics. It shows that running burns more calories than other sports, as it requires multiple muscles to work together.

High-intensity interval training (HIIT), however, has gained popularity over time and maybe as effective in burning fat in some cases.

In a small study published in The International Journal of Obesity, a group of women was split into two groups. One group did a HIIT workout lasting twenty minutes while the other completed 40 minutes of steady-state exercise (e.g. a run). The HIIT group lost more weight after 15 weeks than the steady-state group.

Canter also mentioned this. Running at a steady pace is not the best way to lose belly fat. Interval runs are a great way to burn belly fat. They combine fast, uncomfortable running with slow, easy recovery breaks at a steady pace. This training style is similar to HIIT and can improve your athletic performance.

Another important factor in weight loss is strength training. Recent research has shown that it is possible to lose body fat even without running or dieting. However, a holistic approach to losing belly fat is a great way to lose weight and tone up.

It is important to eat right. Canter said, “Don’t underestimate the calories you’re burning.” You don’t have to run 5km to get a slice of cake.

According to her, the key to losing fat while running is to eat a healthy balanced diet and not go on a diet. Running on a crash diet can lead to injury. It will not give you the energy and speed to burn fat.

You should eat to your satiety in order to properly fuel your body. You should also ensure that you eat enough protein to support your muscles’ rest, repair, and growth. If you feel your diet is lacking in protein, you can use the best protein powders for weight loss.

However, running isn’t the only way you can lose belly fat. Mountain biking or cycling at a rapid pace can all be great ways to lose belly fat. You can burn calories by doing circuit training, swimming laps, and climbing up hills.

The Best Workouts To Reduce Belly Fat

Best Workouts To Reduce Belly Fat

1. Aerobic Intervals

Aerobic interval training can be a great way to increase your caloric burn and target stubborn belly fat.

Aerobic intervals follow the 1 to 2-method. Your recovery cycle lasts twice as long as your work cycle, and the intense phase lasts no longer than 30 seconds.

Here’s a quick example of how aerobic intervals can be used to burn belly fat quickly:

For 20 seconds, you are run at your submaximal sprint speed. Your submaximal Sprint is close to your maximum sprint speed but not quite. This is 85-90%.

For 40 seconds, follow this work cycle with a recovery phase that involves slow walking.

This cycle should be repeated for 20 minutes for 20 total intervals.

2. Tempo Run

Tempo running can help you lose belly fat. Tempo runs offer many benefits that go beyond burning belly fat. Tempo runs are designed to increase endurance and provide a standard workout for runners who want to run for more extended periods.

Tempo runs can improve your lactate threshold. This means that you will run faster and expend less energy. It is ideal for runners who want to train for a marathon.

Here’s a simple example of how to do a 30-minute tempo running:

Begin by warming up by running for 10 minutes at a leisurely pace. You can choose to run at a leisurely pace if it feels natural and easy or if you feel like your heartbeat is slightly faster.

Continue your effort with 10 minutes. If you are racing a 5k, this is considered a hard effort. To calculate your pace for running a 5k, multiply the distance you’ve run, and the time it took you to complete it.

Your 30-minute session will be over with 10 minutes of cooling down.

3. Hill Intervals (Treadmill)

Hill intervals are great for building your glutes or hamstrings. They also help to lose belly fat. You can do all of this in the comfort of your home with the treadmill.

Surprisingly hill intervals on the treadmill are more beneficial than that outside. Hill intervals will require a recovery time, but outside you can jog back down the hill. This isn’t much of a recovery. Jogging on a flat surface is better than jogging on a treadmill.

Here’s an easy way to do hill intervals at home on your treadmill

  • Start your warm-up with 10 minutes of jogging.
  • For 90 seconds, set your treadmill at a 4% gradient/incline and run quickly.
  • For recovery, return to 0% or a flat surface. Jog for 120 seconds.
  • Continue repeating five to ten times.
  • Cool down for 10 minutes after your workout.

4. Steady-State Run

Is running well for burning belly fat? As we have already mentioned, running in a steady state can be very beneficial to access those fat stores. You can consider a steady-state 75% of your best running time and should be an integral part of your training, in addition to interval training.

Here are some tips to help you achieve a steady-state run.

No matter if you are doing interval training or a steady-state race, it is vital to have a warm-up period. Before starting your steady-state runs, a warm-up for 10 minutes at a slow pace.

Gradually increase the pace until you reach your steady running pace. A steady-state run should be completed for between 25 and an hour.

End your workout with a 10-minute cooling-off period.

5. Variable Treadmill Intervals

There are many treadmill intervals, and this routine is great for fat loss. This home workout will help you lose stubborn belly fat while giving your heart, muscles, and lungs a workout.

Here are some ways to do a variety of intervals on a treadmill.

Warming up before any exercise is essential. The first section of this run is a warm-up. You can start on your own or with others before moving on.

  • Keep your treadmill at 0%. Walk for three minutes at 3.5 mph. Pay attention to your posture as you walk.
  • Keep the incline at zero, and increase your speed to 4 mph. Jog for 2 minutes.
  • Increase your incline by 4%, reduce your speed to 3.0 mph, and slow down to a steady walk for 3 minutes.
  • Keep your speed at 3.5 miles per hour, and increase your incline to 6.6%. Continue this process for 3 minutes.
  • Jog for 2 minutes at a speed of 4.5 mph.
  • To cool down, bring your treadmill to a level of 0%.
  • You can also opt for a 10-minute cool-down.

Best Diet for Reducing Belly Fat

Best Diet for Reducing Belly Fat

It is essential to eat a healthy diet to keep your belly fat under control and reduce what you have.

These healthy, nutritious foods will give you many health benefits and help to reduce your belly fat. Medical News Today has a list of foods to avoid when losing weight.


Monounsaturated fats found in almonds help reduce belly fat. They are also rich in vegetable protein and fiber, which helps to keep you fuller for more extended periods and curb unhealthy cravings.


Monounsaturated fats found in avocados can help reduce the fat around your midsection. Monounsaturated fats help regulate blood sugar and decrease the need for belly fat storage.


Oatmeal is high in fiber which keeps your body’s insulin levels down. Oatmeal helps you feel fuller for longer and decreases unhealthy cravings.


Bananas contain potassium. Each serving provides your body with 422 mg. Potassium can reduce your belly bloat by fighting sodium.

Green Tea

Green tea can increase metabolism and help reduce belly fat.

Unsweetened Yogurt

Yogurt is a popular choice for losing belly fat. Yogurt’s probiotics balance your gut bacteria. What is the result? A healthier digestive system, less gas, bloating, and constipation.

Cruciferous Vegetables

The phytonutrients found in Cruciferous Vegetables like cabbage, broccoli, kale, and cauliflower have been shown to reduce belly fat.

Benefits to Running & Losing Belly Fat

There are many positive aspects to running. Running can completely change your life. Although, no one is going to say “no” to that.

Like any other exercise, running boosts your body’s natural supply of serotonin, which immediately improves your mood. Setting goals you can achieve (and proving to yourself how amazing you are) is a great way to improve your mental health.

If you have asked yourself, “does running lose belly fat?” then you should ask what else it is doing to your body.

  • Running has many incredible benefits for your health.
  • Improve your immune system
  • Strengthening your lungs
  • High blood pressure can be reduced.
  • An increase in bone density
  • Stability and joint strength are increased.

Your self-confidence will be boosted. A big confidence booster is losing belly fat, primarily if you’ve worked hard to achieve it. A healthy body equals a healthy mind. Feeling confident enough to sport your new swimsuit is a great way to boost both.

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