Does running burn belly fat?

When it comes to managing body weight, focusing on fat calories becomes more pertinent than total energy expenditure.

To target belly fat, accessing your body's fat stores is essential.

The oxidative priority of macronutrient disposal decides how our bodies handle the fuel we consume. One scientific study illustrates the following priority hierarchy:

• Alcohol: Not stored

• Protein: Limited tissue storage (360–480 calories)

• Carbohydrates: Stored as blood glucose and glycogen (1,200–2,000 calories)

• Fat: Stored in adipose tissue (unlimited calories)

In a fully fed state, your body:

• First utilises available glucose (Carbohydrates) in the blood

• Followed by stored amino acids (Protein) and glycogen (Carbohydrates)

• Then tapping into adipose tissue (fat) stores during activities like running

To effectively burn fat while running, strategies include morning fasting runs, extended runs to deplete glycogen stores and access fat reserves, and varying running intensities.

Although fat is frequently demonised in contemporary society, it's essential for the human body's survival and overall wellbeing. Body fat plays vital roles in cushioning and safeguarding organs, aiding in vitamin absorption, hormone production, and providing insulation.

However, excessive fat accumulation in certain areas poses significant health risks. Increased fat in these regions is linked to chronic diseases and adverse health conditions, including type 2 diabetes, heart disease, and metabolic syndrome.

During running, the body derives energy from stored glycogen (carbs) and stored fat. Running in a fasted state allows quicker access to energy stores since digested food doesn't need to be burned through.

Two small studies on active men demonstrated the fat-burning benefits of fasted treadmill running. In one study, fasted runners burned 20% more fat than those who ate beforehand. Another study found that running long (about 100 minutes) at 65% of VO2 max before breakfast led to the highest fat burning while using the least amount of carbs.

Interestingly, the group that burned the most carbs was the one that ran after lunch. Utilising carbs from meals, whether shortly after eating to lower glucose spikes or later in the day, consumes energy that could otherwise be stored, increasing daily energy expenditure.

Factors influencing whether fat or carbs are used as fuel during cardiovascular workouts include intensity, duration, fitness level, immediate diet, long-term diet, genetics (fast-twitch or slow-twitch muscle fibres), and environmental conditions (temperature, humidity, wind, incline, altitude, running surface, etc.).

1. Fuel up before your run: Eat a light meal or snack 30 to 60 minutes before running to provide sustained energy throughout your workout. Example: 1 banana with a tablespoon of nut or seed butter. A couple of dates and a handful of pretzels.

2. Warm up properly: Before starting your run, ensure you warm up adequately to prevent injuries. Walk briskly and perform gentle stretches, such as ankle circles and calf stretches, to prepare your muscles.

3. Incorporate knee lifts: As you near the end of your run, gradually reduce your speed and include knee lifts while walking. This helps to stretch and cool down your leg and abdominal muscles effectively.

4. Increase your distance: Extend the length of your runs gradually to enhance fat and calorie burning. Aim to incrementally increase your mileage by no more than 10% each week to avoid overexertion.

5. Mix up your terrain: Varying your running routes and surfaces challenges your muscles and keeps your workouts engaging. If you typically run on a treadmill, consider adding incline intervals for added intensity.

6. Practice mindful eating: Focus on portion control and prioritise whole, nutrient-rich foods like vegetables, fruits, lean proteins, and whole grains. Moderate consumption of dairy or plant-based alternatives can also support weight loss goals.

7. Limit processed foods: Reduce your intake of processed foods, which often contain high levels of added sugars. While occasional indulgences are okay, excessive consumption can lead to calorie surplus and blood sugar fluctuations.

3 High-Intensity Running Intervals to Torch Fat

Research backs the fat-burning prowess of high-intensity interval training (HIIT), which doesn't always have to involve burpees or pop squats. Here are three intense running interval workouts to incinerate fat:

1. Sprint Interval Training (SIT): Perform four to six sets of all-out sprinting for 30 seconds, with four minutes of rest between intervals. A study showed that women following this regimen three times a week for six weeks experienced an 8% reduction in body fat mass, a 3.5% decrease in waist circumference, and a 1% increase in fat-free mass.

2. 30 Seconds On, 30 Seconds Off: Complete five rounds of 30-second sprints at 100% maximum effort, followed by 30 seconds of rest. If you're less experienced, aim for 70–80% max effort and adjust the rest period accordingly. Over 12 weeks, young, overweight men who undertook this demanding workout witnessed significant decreases in fat mass percentage and waist circumference, along with notable improvements in VO2 max.

3. Longer Intervals with Recovery: Perform four repeats of four minutes of running at 85–95% max heart rate, interspersed with 10 minutes of recovery between intervals. In a study involving overweight women, those in the HIIT group, following this workout, experienced the most significant reduction in belly fat compared to a moderate-intensity continuous training (MICT) group and a control group over 12 weeks.