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:
- How many calories you consume
- How many calories you burn while active
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:
- While in a standing position, take a couple of breaths and ensure your belly is in a resting position.
- Place a tape measure around your stomach, just above your hips.
- Evenly pull the tape measure until it comfortably sits on the skin, don’t pull it too tight.
- Document your measurements, and do this on a weekly basis.
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:
- Eat a healthy diet. Focus on a clean diet, full of plant-based foods, such as fruits, vegetables and whole grains. Lean protein is key to losing weight and it will keep you fuller for longer.
- Limit added sugar. swap fizzy drinks for diet or infused water.
- Reduce your salt intake. Salt causes bloating and water retention.
- Avoid unhealthy fat. which is found in meat and high-fat dairy products. Avocado, nuts, seeds, oily fish are all good sources of healthy fats.
- Focus on portion sizes Even when you’re eating healthy, calories add up.
- Exercise: 10,000 steps or 30 minutes a day exercise is essential for a healthy lifestyle. It’s important to find an exercise which works for you, such as brisk walking, cycling, spin, cross training HIIT, swimming, or running.
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:
- At pace: Depending on your running experience and fitness level, this is what most people could call as casual or base run. The base run consists of a short-medium distance at a comfortable and natural pace. This is excellent if you’re new to running or in between other workouts.
- Progression run: This is a run that begins at a natural pace and gradually builds to a faster pace. You can use this style of running from 3k up to 42km.
- Intervals: Interval running involves short periods of high intense running, combined with low intensity running, or rest. The run will be repeated several times with short breaks in between. This is excellent for building lean muscle and stamina.
- Hills repeats: similar to interval running, however instead of using flat ground, it’s achieved uphill. This will make you a stronger and faster at flat running.
- Long distance: Long-distance running is a form of continuous running over distances of 3km up to a 42km marathon. This type of run not only required training and fitness, but also stamina and mental strength.
- Recovery: This is completed at a slow pace, usually after a hill or high intensity run. It’s designed to keep your heart rate at a moderate level, while adding to your overall distance.
Does running burn belly fat
Running is perfect for burning belly fat, for two reasons.
- When running you use multiple muscle groups for maximum calorie burn
- 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
- 5 minutes warming up
- 20 minutes brisk walk per day, achieving 10,000 daily steps
- Daily all body stretches, in preparation for next weeks run.
- 5 minutes cooling down
Week Two – 2 times a week
- 5 minutes warming up
- Base run for 5 minutes, and then walk for 1.5 minute. Repeat 3 times
- 5 minutes cooling down
Week Three – 3 times a week
- 5 minutes warming up
- 7 minute base run, and then 2 minute brisk walk. Repeat 3 times
- 5 minutes cooling down
Week Four – 3 times a week
- 5 minutes warming up
- 10 minutes base run, and then 2 minute brisk walk. repeat 2-3 times
- 5 minutes cooling down
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
- Mix it up and have fun – mix up your running styles and where you run.
- Choose a good playlist – put a playlist together or pick a good podcast the night before.
- Create a running plan to help you stick to a schedule each week.
- Run with a friend, this will motivate you and make it more difficult to quit.
- Eat well – the better you eat, the less fatigued you will feel while running.
- Hydrate throughout the day, avoid drinking lots of water at once. It’s much better for your body to stay hydrated all day.
- Try running first thing – there’s less distractions or excuses to quit.
- Go shopping – You will feel motivated to run if you feel and look good!
- Stretching is key – Find time to stretch, this will help you avoid injury and stay motivated to reach your goals.
- Have a goal – Think about what you want to achieve and go for it. I.e get to 5k without stopping.
- Get your running stuff ready the night before.
- Look for trials near you
- Sign up to charity runs, marathons etc.
Avoiding injury
To stay safe and healthy while running, follow these tips:
- Stretch in between workouts
- Drink plenty of water
- Eat lean protein meals
- Invest in protein powder
- Invest in quality running shoes
- Invest in knee braces, and consider purchasing omega 3 supplements if you struggle with your joints
- Research supplements that will help you avoid injury and keep you mobile
- Focus on your posture
- Train your core for ultimate balance
- Don’t run on a full stomach
- Run in well-lit areas
- Gradually build up to your goals, don’t over do it
- Don’t skip rest days
- Have a pre-made snack available 30 minutes after your run.
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.