- BSX Insight
There is a lot of conflicting information out there about whether or not running actually helps you lose weight and burn fat. Some people say that running is the best way to achieve your fitness goals, while others claim that it’s not as effective as other forms of exercise. So, Does running burn fat? Keep reading to answer this question.
Running and Burning Fat
In 2015, a prospective study was published in The Journal of Sports Medicine and Physical Fitness. It examined the effects of running with and without diet changes on the fat mass of 538 new runners. Participants were asked to alter their diets and run more often, while others ran the same distance with no diet changes. Researchers compared fat loss between people who ran more than 3.1 miles per week (5 km) and those who ran shorter distances.
Researchers found that people who ran more than 3 miles per week and followed a targeted diet reduced their fat mass by 12.30 lb (5.58 kg) over the course of a year. The mean difference in weight between those who ran the same distance with and without diet modifications was 8.40 pounds (3.81 kilograms). Novice runners who ran less than 3.11 miles per week and changed their diet saw an average fat loss (7.3 lbs) of 7.55 kg.
This finding concluded that “an average running distance of over 5 km [3.11 mi] per week for runners who started running to lose weight, combined with a targeted diet change, seems to be effective in reducing fat mass in novice runners over a 1-year period.” Fat loss is not limited to distance and diet.
High-intensity interval training, also known as HIIT, promotes cardiovascular exercise. It uses timed alternating periods of intense and relaxing exercise to increase heart rate and help you burn more fat. Your goal is to increase your heart rate to over 90% and then to have a longer recovery period. This exercise is excellent for anyone looking to expand their exercise time and challenge themselves.
In 2017, a paper in Sports Medicine examined the effects of high-intensity interval exercise on total, abdominal, and visceral fat. It included 39 studies that involved 617 adults. The study showed that HIIT effectively reduced each type of fat mass, while running was more efficient than cycling in reducing total fat mass. Training at a high intensity (above 90 phr) was more effective in reducing body fat [amount of fat] than training at lower intensities. However, it had a greater impact on abdominal fat mass and visceral fat mass changes.
Researchers concluded that HIIT was a time-efficient strategy for decreasing fat-mass deposits. This includes visceral and abdominal fat mass. For those who want to run to lose fat, long-distance running, HIIT, and targeted diet changes might be the best options.
If you want to learn more about how to properly breathe when running, read our post: How To Breathe While Running? Top Full Guide 2022
How Does Running Burn Fat?
It is well-known that exercise can help burn fat, but what does running do?
Energy is created when we eat. We don’t use the energy for rest, activity, or eating is stored as fat cells. Dr. Bartolome Burguera, Endocrinology and Metabolism Institute of the Cleveland Clinic, explained to the institution that extra energy is stored in fat cells all over the body as triglycerides. After about 30-60 minutes of aerobic exercise, your body begins to burn mainly fat. After the fat is metabolized, by-products are expelled from the body through sweat glands, urine, or our respiratory system.
This information makes it easy to see how regular running can help you lose fat and improve your overall health. Aerobic exercise can burn fat and keep you moving longer for moderate to intense amounts.
Running Burns More Calories Than Most Exercises
Losing weight requires you to burn more calories than you consume, and exercise can help you do so.
Running is an excellent choice as it burns more calories than other forms of exercise. This is because it requires multiple muscles to work together.
High-intensity interval running (HIIT), which involves running, burns the most calories per hour by using all of your muscles to their maximum power.
Research has shown that running burns more calories than other exercises.
A study with 12 people showed that running 1 mile (1600m) burns more calories than walking the same distance on a treadmill or track.
The results showed that running 1 mile on a treadmill burns 33 calories more than walking and that running 1 mile on the track burns 35 calories more than walking.
Although 33-35 calories might not seem like much at first, it can add up over 10 miles to burn 330-350 calories more than running the same distance.
Harvard University published a report that compared the caloric burn of three weights over 30 minutes. It found similar results.
They found that a person weighing 155 lbs (70 kg) could burn 372 calories running at a moderate pace for 6 miles an hour (10 km/h).
This is the same amount of calories that are burned in vigorous swimming or martial arts and more than what’s burned in a 30-minute basketball game.
How Many Calories Do You Run For 30 Minutes?
Before we can break down the calories that can be burned, it is crucial to define calories. It can be challenging to calculate how many calories you burn in 30 minutes. Experts at Harvard say that the type of running and your weight can have an impact on how many calories you lose in the same time frame.
Harvard Health Publishing reports that a person weighing 125 lbs (57 kg) could burn 240 calories running at 5 mph (8 km/h). A person weighing 185 lbs (84 kg), on the other hand, could burn 336 calories if they ran at the same speed. A 125-pound person could burn 453 calories running at 10 mph (16 km/h), while a 185-pound individual would burn 671 calories. It’s vital to note that each body is different and it can be difficult to calculate the exact number of calories burned from running.
For more detailed information, check out our post: How Many Calories Do You Burn Running A Mile 2022?
Running Has Many Other Health Benefits
Running may be able to help with the following health issues:
Heart disease: A study of over 50,000 people found that running for at least 5-10 minutes per day reduced the risk of developing heart disease by as much as 45%.
Blood sugar: Running can reduce blood sugar because it makes muscle cells more sensitive to insulin. This allows sugar to move into muscles cells for storage.
Cataracts: A study showed that vigorous running and walking at a moderate pace both reduce the risk of developing cataracts. More exercise also results in lower chances.
Falls: Older people may be less likely to fall if they run. Studies show that older people who run are less likely than others to fall due to their leg muscles being more responsive.
Knee damage: It is a common belief that running is bad news for your knees. This myth was disproven by a review of 28 studies, which found strong evidence linking physical activity to stronger knee tissue and healthier joints.
Knee pain: Running can help with knee pain. Running was found to be unrelated to arthritis or knee pain in 64-year-old participants. Participants who ran more had less knee pain.
What Is Calories Deficit And How Important Is It For Weight Loss?
You need to lose weight by creating a calorie deficit. This means you consume fewer calories each day than you burn. To safely lose weight, it’s a good idea for you to consult your doctor about creating a 500-calorie deficit in your daily diet.
It is possible to calculate an approximate calorie deficit using simple formulas or online calculators. Although you can exercise to achieve a calorie deficit, running vigorously can cause your body stress and increase your risk of injury.
Does running burn fat? It does. Running and eating well can make a big difference in your mental and physical health. You can burn fat by running and making changes in your diet.
Should You Start Running To Burn Fat?
Fat loss can be achieved by running, along with a healthy diet and a well-rounded strength training program. Running is a great way to lose weight if you are a fan of running. Running can be beneficial for your mental and physical health, even if you don’t want to lose weight.
You don’t have to run if you don’t enjoy it. There are many ways to burn fat that won’t require you to go running. Keep a low caloric intake, do strength training, and choose a cardio activity you love.