If one of your main goals is to lose weight, then you’re probably wondering, “can you lose belly fat by running?” In short, the answer is “yes,” but it depends on a number of different factors.
Running is a great way to stay physically active, manage your weight and lose belly fat, but it often depends on the type of running you do. In some cases, you could help your body to burn calories for several hours after you’ve finished your session, which makes it a very time effective method to quickly burn stubborn belly fat.
As well as helping you shift a couple of extra pounds, running also offers a multitude of other health benefits too. Let’s explore how you can adjust your running regime, in order to effectively lose belly fat in a safe and healthy way.
1. Understanding Belly Fat and Running
Running is an effective way to help you burn more calories than you’re consuming, which can ultimately lead to weight loss and belly fat reduction. It’s one of the most popular forms of exercise because you get the biggest bang for your buck, with several muscles working hard simultaneously to achieve the desired result.
Running is a full body workout that can help you to lose weight, tone up and build muscle all at the same time, as long as you are adopting the right methods. So, how exactly can running help you lose belly fat? Let’s take a look at the biggest influencers.
2. Factors Influencing Fat Loss Through Running
The key factors that are going to influence your fat loss as a runner are:
- How hard you’re working
- How intense your run is
- How you’re recovering
- What your diet and hydration levels are like
When you combine all of these factors together, you’ll have all of the components needed to burn belly fat and lose weight via running. Now, let’s explore exactly which types of running styles are going to be the most effective.
3. Optimal Running Techniques for Fat Reduction
All types of exercise are brilliant for fat loss, but running is one of the special few which actually continues to burn calories in your body long after you’ve finished your workout. One of the key factors which can influence fat loss through running, is high intensity exercises. Sprint intervals, stair climbs and hill repeats are prime examples of running exercises that can burn calories for several hours after your workout. This is because your body requires more energy and muscle work to recover afterwards.
This is great news if you’re hoping to burn belly fat quickly, because it’s the short and sharp exercises which will have the biggest impact. Long runs can help to improve your fitness and endurance, but they aren’t always the most effective for fat loss.
4. How Fast Can Running Target Belly Fat?
As mentioned above weight loss can vary depending on whether you run slow or at a speedier pace. If you want to target belly fat fast, you need to gear towards high intensity runs and sprint intervals. High-intensity running is known to have an effect on fat stores quickly, but this is only if your exercise regime is paired with other healthy lifestyle choices.
5. Diet and Running: A Winning Combo for Belly Fat
You can’t outrun a bad diet, so your belly fat won’t budge if you’re not eating the right foods for your body. Reducing your calorie intake and cutting out food groups unfortunately won’t help with belly fat reduction. Instead, you need to work on fuelling your body with the right combination of carbohydrates, proteins and healthy fats to aid weight loss through running. Fueling your body before, during and after a workout is paramount, and you need to stay consistent with your lifestyle choice too.
6. Real-Life Success Stories of Running and Fat Loss
So many people have discovered their love for running and reaped the rewards that go hand in hand with it. Read here for numerous real-life success stories of running and fat loss from Runner’s World, and you might be inspired to get started sooner rather than later.
As well as being outstanding for your physical health, running can also provide numerous benefits for your mental health too, so this should never be ignored or overlooked. If you struggle to manage your emotions or have a tough time with your mental health, running will truly have a positive impact on your mindset. Getting started is always the hardest part, but once you get into your own regime, you will start to feel more confident, have a more positive outlook and you’ll look great too!
7. Maintaining Motivation and Consistency in Running
Everyone is unique when it comes to maintaining motivation and consistency levels with running. You may find that running in the morning is easier if you’re hoping to lose belly fat, as it sets you off on a positive start for the day, and you get your workout out of the way before you can think about it.
Others may prefer to use other motivational tools such as running apps via a smartwatch, or you could use a 5k running pace chart to help you stay on track with your goals. Buddying up with another fellow runner is also a great way to hold yourself accountable and stay focused on your running and fat loss goals.
As you can see, there are so many ways in which you can use running as your main tool to lose belly fat. When you stick to a consistent routine, eat a balanced diet and run in the most effective way, you can lose belly fat and reach your goals in no time!
Written by Katie McDonald, 15th October 2024
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