Does running burn belly fat?

“Like other forms of cardiovascular exercise, running helps you burn calories and, therefore, fat,” says Makwana. “However, it’s worth noting that you can’t spot-reduce fat, meaning that you can’t choose where on your body the fat will come off. When you burn calories through exercise and achieve a calorie deficit — burning more calories than you consume — your body will draw upon stored fat from all over, including your belly.”

“The amount of time you need to run to burn fat varies based on several factors,” says Makwana.

“Intensity: running faster or at a higher intensity will burn more calories in a shorter amount of time.

“Your weight: heavier people will burn more calories per mile than lighter people.

“Your fitness level: as you become fitter, your body becomes more efficient and burns fewer calories for the same distance.

“Dietary habits: for effective fat burning, your calorie intake should be less than your calorie expenditure.

“For context, a person weighing around 155 pounds might burn approximately 100 calories running a mile at a moderate pace. However, this is a rough estimate and can vary as mentioned.

“The key to burning fat is achieving a calorie deficit. If you consume as many calories as you burn, regardless of how much you run, you won't lose weight. It’s often recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardiovascular exercise per week for general health, which can also aid in weight management.”

“The frequency of your runs depends on your goals, fitness level, and other factors like recovery and injury prevention,” says Makwana. “For beginners, starting with three days a week is a good goal. As you build endurance and strength, you can gradually increase to four or five times a week or more.” 

“It's also essential to incorporate rest or low-intensity days to prevent overuse injuries and allow your body to recover.”

Our running plan for beginners combines three runs a week with one day of another type of gentle exercise, and builds up gradually over the course of eight weeks.

“Running is an effective way to burn calories and fat, but whether it's the ‘best’ method depends on personal preferences, physical limitations and goals,” says Makwana, who offers some points to consider.

“High-intensity interval training (HIIT), which can be done with running or other exercises, can burn a significant amount of calories in a short time and may also offer a post-exercise calorie burn. This is often referred to as the afterburn or EPOC—excess post-exercise oxygen consumption.

“Running is a high-impact exercise, which might not be suitable for everyone, especially those with certain injuries or joint issues. Low-impact exercises like swimming or cycling can also be effective for burning fat.

“Full-body workouts or strength training can help build muscle, which increases your resting metabolic rate, helping you burn more calories even when you’re not exercising.

“Mixing up your workouts can prevent overuse injuries, reduce the risk of burnout, and target different muscle groups.”