Are you wondering ‘does running burn belly fat’?

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Most people at some stage are driven to lose weight, whether it’s for a vacation, a one off event, to feel good, or perhaps we’ve overindulged at Christmas. Often we find ourselves on the look out for the most effective way to lose weight fast – and that’s where running comes in. So, does running burn belly fat? Here goes..

There are many benefits for running, from strengthening your muscles to boosting your immunity, heart health and of course, burn belly fat. Running is an incredibly fast and effective way to burn fat, and with the right strategy in place, you’ll be slimmer, healthier and happier in no time! 

What Is Belly Fat?

An increase in belly fat does more than make it hard to zip up your jeans. Having some fat around your belly is normal. After all, the purpose of fat is to protect and insulate your body. However, having too much belly fat can harm your health.

Belly fat is largely determined by two simple daily measurements:

Therefore, if you eat too much and exercise too little, you’re likely to gain weight – including belly fat.

How to determine belly fat

Wondering how to determine if you are carrying too much belly fat? Or how to measure your results when trying to lose weight? 

Or perhaps you’re confused that you’re Losing inches but not weight? I would suggest dropping the scales, as this can be an inaccurate and mentally deflating way to measure weight loss. 

The scale doesn’t tell you how much fat you have, it provides an indication on how much you weigh overall, including any temporary weight gain, such as undigested food and water. It also includes bone, organs and muscles, and it’s important to consider that muscle weighs more than fat – so when you work out, your muscle mass increases and your fat reduces, however, the scales won’t differ between the two, and it will appear you’ve not lost any weight.  

Put simply, the scales can demotivate you on your weight loss journey, the scale only gives you an overall picture, and provides you an inaccurate reading for fat loss vs. Muscle gain. 

Top tip: with this in mind, I would suggest keeping a weight loss journal, and use a good old fashioned tape measure for the most accurate and reliable measurement.

You can simply measure your waist:

According to research, more than 90cm indicates unhealthy belly fat, and a higher risk of health problems.

How to Burn Belly Fat

Ever heard the term ‘yo-yo dieting?’, nobody has time for that. It’s important to focus on a sustainable, long term strategy when it comes to weight loss, and should you want or need to lose weight faster, focus on a strategy that you can commit to long term. This will reduce the chances for stretch marks, excess skin, and the weight creeping back over time.

To burn belly fat:

Although all of the above are an excellent ways to lose weight and keep healthy, running is by far the quickest and most effect way of shedding those pounds!

Different Types of Running

There are many different ways of running, and incorporating some or all of the below styles of running, will give you maximum fat burning results.

These are the most popular types:

Does running burn belly fat 

Running is perfect for burning belly fat, for two reasons. 

  1. When running you use multiple muscle groups for maximum calorie burn
  2. The muscles used for running(Legs and Butt) are the largest muscles. In return burns the most calories and tones the areas which are more prone to weight gain.

Top Tips: Does running burn belly fat 

So, does running burn belly fat.. All running styles will burn belly fat, however, there are only a few types that will continue to burn calories even after you finish working out. This is referred to as the ‘after-burn effect’. 

Consider high-intensity styles of running like interval or hill runs. Both will create maximum calorie burn, and continue to burn calories up to 48 hours after your run. 

Top tips for beginners 

1. Gradually build up pace and distance, to avoid overdoing it or burning out. 

2.Warm up and cool down to avoid injury

3.Pace yourself, a good way of judging this, is to run with a friend, and if you can maintain somewhat of a conversation, you are at the right speed! 

3.Create a running schedule and keep to it – consistency is key. Try 3 runs a week, with adequate rest time in the middle. 

4.Try not to stop, as this will plummet your heart rate and make it harder to go again. You’re probably going too fast, try slowing down your overall speed, or if you have to, walk.

5.Posture is important – it allows you to breathe easier, improve stamina and avoid injury. Keep your posture straight, head lifted, chest upright and shoulders slightly up and back. 

6.Invest in a good pair of running shoes and a water bottle.

The 3K Fat Burning Training Plan for Beginners 

Below is a simple 4 week plan, remember to invest in quality running shoes, hydrate well, eat lots of protein and put some time aside to stretch properly throughout the week. This will help you to avoid risk of injury, and fatigue. 

Week One – Daily 

Week Two – 2 times a week 

Week Three – 3 times a week 

Week Four – 3 times a week 

Ensure that you rest in between your running days, to allow your muscles to recover. Once you can run 3-5k comfortably, you can then move on to the next workout plan. 

Workout plan:

Once you are comfortable with the 4-6 week running plan above, you can adopt the lifestyle plan below. This simple plan is designed for a long term and sustainable healthy lifestyle. It will help you achieve the maximum calorie burn and fat loss. 

Duration: 3 Days Per Week
Style of run: Base run, combined with brisk walking 

Monday: progressive run 5k

Tuesday: cross train/walk 

Wednesday: Hill or interval run 

Thursday: Rest 

Friday: Strength training.

Saturday: base Run 3k

Sunday: Yoga


Top top: 
Don’t skip your break days as your body needs it to prepare for your next workouts.

How to Stay Motivated

Avoiding injury 

To stay safe and healthy while running, follow these tips:

Does running burn belly fat? Conclusion

Running is a great way to burn belly fat. For maximum results, rest in between running and combine with strength and resistance training to tone and shape your abdomen fast.