Weight Loss Tips

Running burns your fat very fast

Running is wonderful for cardio, but does it also burn fat? We investigate if running can assist you in losing weight.

Running burns your fat very fast. Running has always been a popular method of staying in shape, but does it actually burn fat? Unlike some fitness regimens, it is inexpensive and has a low learning curve for beginners. Running has hit the mainstream as a way to enhance mood and get fit outdoors in the last year or so.

Running burns your fat very fast

While some people prefer to run on the streets to get that runner’s high, others prefer to use a treadmill to get in more kilometres. Running outside offers a diverse range of terrains and obstacles, whereas treadmills offer a handy way to get the advantages of running without having to deal with threats. Regardless of how you choose to begin started, jogging on a daily basis can help you improve your fitness. This article will examine if it is feasible to burn fat when running. It’s a discussion similar to whether running is beneficial for weight loss, but with a few key differences.


The effect of running with and without dietary changes on the fat mass of 538 beginner runners was evaluated in one-year prospective research published in  The Journal of Sports Medicine and Physical Fitness. Some participants were instructed to change their diets and run on a regular basis, while others were instructed to just run the distance without changing their diets. The researchers compared those who ran 3.1 miles (5 kilometres) or more per week to those who ran shorter distances in terms of fat mass loss.

Over the course of a year, those who ran more than 3.1 miles per week and made specific dietary modifications lost 12.30 pounds (5.58 kilogrammes) in fat mass. The difference in weight between those who ran that distance with and without dietary adjustments was 8.40 pounds (3.81 kg). Novice runners who ran less than 3.11 miles per week and adjusted their diet lost 7.83 pounds on average (3.55 kg).

Running burns your fat very fast

“An average weekly running distance of more than 5 km [3.11 miles] in runners who took up running to lose weight paired with an adjustment is effective in lowering fat mass over a one-year period among rookie runners,” the study concluded. When it comes to fat loss, however, distance and diet are not the only elements to consider.

HIIT, or high-intensity interval training, is a type of cardiovascular exercise that involves programmed alternating intervals of vigorous and calm exercise to raise your heart rate and burn fat more effectively. The goal is to get your heart rate above 90% of its maximum and then recover with a similar amount of slower activity. Anyone may do this type of workout to maximise their exercise time and push themselves, and it’s a terrific method to become in shape.

The effect of high-intensity interval training on total, abdominal, and visceral fat mass was investigated in 39 trials including 617 adult volunteers, according to a report published in the journal Sports Medicine in 2017. This study discovered that high-intensity interval training (HIIT) lowered all types of fat mass, and that running was more effective than cycling at reducing total and visceral fat mass. “High-intensity (over 90% peak heart rate) training was more effective in reducing whole-body adiposity [fat mass], whereas lower intensities had a stronger influence on changes in abdominal and visceral fat mass,” according to the study.

“HIIT is a time-efficient technique to decrease fat-mass deposits, especially those of abdominal and visceral fat mass,” the researchers found. This suggests that for those of us trying to burn fat through running, combining long-distance runs, high-intensity interval training, and focused dietary adjustments may be the greatest method to achieve our health goals.

Running to lose fat

It’s helpful to know that the body burns fat during exercise, but how does running burn fat?

Food is converted into energy when we consume, and whatever energy we don’t use when resting, exercising, or eating is stored in fat cells. “The additional energy is stored in adipose tissue everywhere over your body in the form of triglycerides,” said Dr Bartolome Burguera of the Cleveland Clinic’s Endocrinology and Metabolism Institute. “Your body begins to burn primarily fat after around 30 to 60 minutes of aerobic activity.” Once the fat is digested, the by-products are expelled from the body through sweat glands, urine, or our respiratory system as carbon dioxide.

With this knowledge, it’s clear that running on a daily basis can assist your body burn fat and enhancing your overall health. The majority of moderate to vigorous aerobic activity burns fat for energy and keeps you moving for longer.

How many calories do 30 minutes of running burn?

Before we get into how many calories can be burned, we must first define calories. It can be difficult to calculate how many calories are burnt during a 30-minute run. The type of jogging you do, as well as your speed and weight, might alter how many calories you burn in the same amount of time, according to Harvard specialists.

A 125-pound (57 kg) person sprinting at 5 mph (8 km/h) might burn 240 calories, according to Harvard Health Publishing. A 185-pound (84-kg) individual jogging at the same speed for the same amount of time would burn 336 calories. Running at a 10 mph (16 km/h) pace for 30 minutes can burn 453 calories for a 125-pound individual and 671 calories for a 185-pound person. It’s important to remember that everyone’s body is different, so calculating the exact number of calories burned through jogging can be challenging.

Why the burning calorie is significant for weight loss?

To lose weight, you must create a calorie deficit, which means you must burn more calories each day than you consume. To lose weight healthily, work with your doctor to achieve a 500 calorie deficit in your daily diet and exercise program.

Using some simple calculations or internet calculators, you may estimate your calorie deficit. While exercise alone might help you lose weight, a severe jogging regimen can put your body under a lot of stress and raise your chance of injury.

Sunbal Razzaq

Sunbal Razzaq is the founder & CEO of Sunshine Tips.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button