Does Running Burn Belly Fat

Last updated on July 16, 2022

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If you are in the process of getting a smaller belly, you might have considered running as one of the best exercises that can help you burn belly fat.

Running increases the metabolism of your body. It not only helps to burn fat around your belly but also other areas in your body.

Research shows that a person who weighs 120-pound burns 11.4 calories per minute while running. If you do a 15-minute mile race, you can burn 400 calories in one hour.

However, you cannot rely on running alone to gain a slimmer waist. You must incorporate other exercises and ensure that you are burning more calories than you are consuming. 

Below are some of the running strategies that can help you lose belly fat faster.

Effective ways to lose belly fat through running

1) Run for longer

As you run, the body needs energy, and this energy usually comes from calories. Studies show that 1 pound is equivalent to 3500 calories. 

This means that if you wanted to lose 1 pound in a week, you’d need to burn 500 calories per day, and you can quickly achieve this by running. 

Therefore, it goes without saying that running for a more extended period can enable the body to burn more calories than when you run for a short time. 

2) Increase the intensity of running

high running intensity

Easy runs are great because they help you build up the pace, proper forms, and endurance.

For better results running, you can try to increase the intensity of running. One way you can do this is by doing hill workouts, running up and down a hill.

Running uphill helps to improve your speed and also workouts other areas of your body such as quads. 

3) Run in intervals

Running in intervals has also proven to be a great way to lose belly fat and cut body weight. 

Instead of running at the same pace throughout the workout, alternate between periods whereby your workout intensity is high and resting. 

You can set a distance with a number of sets at a specific pace and a rest period between each repetition. 

Interval workouts enable your body to continue burning fats even when your body is at rest.

4) Run with high knees 

run on high knees

Running with high knees is also a great way to burn the belly. On their own, high knees are great exercises for burning belly fat.

Combined with running, the results are much faster. 

While at it, ensure to engage your abdominal muscles more than your legs as you kick the knees high. 


Running is a great activity that can give you a slimmer midsection. But you would need to do it correctly and combine it with other workouts.

The good thing with running is that you can still burn the same calories running slowly as you’d burn running fast.

The only difference is that it would take you longer if you are doing so at a slower pace.

So, if you are a beginner, do not worry about running fast. You can build your pace with time. 

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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