Does Running Burn Fat? Top Full Information 2022

Does Running Burn Fat? Top Full Information 2022
  • 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

Running and Fat Burning

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 your 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?

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.

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.

Running Burns More Calories Than Most Exercises

Losing weight requires you to burn more calories than you consume, exercise can help you do so, and running is an incredibly effective fat-burning exercise. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace. 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.

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 to 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.

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 muscle 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?

burning calories

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.

To burn belly fat, you need to do more than just go on long runs. You must also make dietary and lifestyle changes to shift those problem areas. A 30-minute run will burn over 500 calories, but you need to ensure that you’re eating the right foods and living a healthy lifestyle to see results.

The Best Workouts To Reduce Fat


1. Aerobic Intervals

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

For 20 seconds, you 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 fat. Tempo runs offer many benefits that go beyond burning 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 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 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 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 Fat

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

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


Monounsaturated fats found in almonds help reduce 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 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 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 fat (especially 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.


Running is a great way to lose weight and reduce belly fat. However, it is important to pair running with a healthy diet and strength training program to see the best results. If you are new to running, be sure to start slowly and gradually increase your speed and distance. Our blog post has provided some useful information to help you estimate about the question does running really burn fat? If you have any questions or ideas about this post, feel free to leave a comment or visit BSXInsight for more information.

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