Running to burn belly fat: Does it work?

If you’re lacing up your sneakers and hitting the pavement in the hopes of losing belly fat, you’re not alone.

Running is one of the most popular forms of exercise worldwide, and for good reason. It’s accessible, requires minimal equipment, and provides a full-body workout that can significantly improve cardiovascular health [1].

When it comes to shedding extra cushioning around your midsection, it’s important to understand how running can contribute to your overall weight loss journey and what else you might need to consider. 

Let’s explore whether running can help burn belly fat, how often you should run to see results, plus tips for making the most of your running routine. 

Can running reduce belly fat?

The idea of targeting specific areas of the body for fat loss, often referred to as "spot reduction," is a common misconception. Studies have shown that it’s not possible to lose fat from just one area of your body by working out that area alone [2]. 

When you burn calories through exercise like running, your body will decide where it sheds fat based on a variety of factors, such as genetics, hormones, and overall body composition, just to name a few.

That said, running is an effective way to reduce overall body fat, which includes belly fat. Running burns tons of calories, which can help create the calorie deficit necessary for weight loss [3].

When you’re in a calorie deficit — meaning you burn more calories than you consume — your body begins to use stored fat for energy. Over time, with consistent running and healthy eating, you’ll likely notice a reduction in belly fat along with fat loss in other areas of your body.

Running also has the added benefit of boosting your metabolism, both during and after your workout [4].

High-intensity runs, such as interval training, can lead to an increased metabolic rate even after you’ve stopped exercising [5]. This means your body continues to burn calories at a higher rate throughout the day, contributing to overall fat loss.

How often should you run to lose belly fat?

Consistency is key when it comes to running to lose weight. It’s important to incorporate regular running sessions into your weekly routine. But how often should you run to lose abdominal fat effectively?

Start with frequency

For beginners, starting with 3-4 runs per week is a good way to build endurance and get your body accustomed to regular aerobic exercise.

Each run can be 30-45 minutes long, focusing on a steady pace that challenges your cardiovascular system but is still manageable [6].

As you become more comfortable with running, you can gradually increase the frequency to 5 days a week. This doesn’t mean you have to run long distances every day — mixing in shorter runs or different types of runs, like intervals or tempo runs, can keep your routine varied and effective.

Consistency and duration matter

The duration of your runs also plays a significant role in losing belly fat. While shorter, intense runs are great for boosting metabolism, longer, steady-state runs help burn more calories overall [7]. A mix of both can be beneficial.

The NHS recommends at least 150 minutes of moderate-intensity activity (like brisk walking or riding a bike) or 75 minutes of vigorous-intensity activity (like running or rope jumping) a week [10].

If you’ve got the time, adding a few 60-minute runs to your week can really help kick fat burning into high gear [7]. The key is to stay consistent — making running a regular part of your routine is more important than the occasional long run.

Does pace matter?

When it comes to burning belly fat through running, you might wonder if the pace you run makes a difference. The short answer is yes, but it depends on your fitness level and goals.

Steady-state running

Running at a moderate, steady pace — often referred to as steady-state cardio — is effective for burning calories and improving cardiovascular health [8]. This type of running allows you to maintain a pace that you can sustain for a longer period, typically at about 60-70% of your maximum heart rate.

Steady-state running is great for building endurance and can be particularly effective for beginners or those looking to get back into fitness.

High-intensity interval training (HIIT)

For those looking to maximise fat loss, including belly fat, incorporating high-intensity interval training (HIIT) into your running routine can be especially beneficial.

HIIT involves alternating between short bursts of high-intensity running (such as sprints) and periods of low-intensity recovery or walking. This type of workout is more effective at burning fat compared to steady-state cardio because it increases your metabolic rate and keeps it elevated even after you’ve finished exercising [8]. 

For example, you might sprint for 30 seconds, followed by a 1-minute walk or jog, and repeat this cycle for 20–30 minutes.

This not only helps you burn calories but also improves your body’s ability to mobilise and burn fat, including visceral fat and the stubborn fat around your belly. 

6 tips for running for weight loss

To get the most out of your running routine and effectively burn excess belly fat, here are some tips that can help you along the way:

1. Mix up your running routine

Incorporating different types of runs into your exercise routine — like intervals, tempo runs, and long, slow-distance runs — can keep your workouts challenging and prevent your body from adapting to a single routine.

This variety helps burn more calories and keeps your workouts interesting.

2. Focus on form

Good running form not only helps prevent injuries but also ensures you’re using your muscles efficiently, which can enhance your calorie-burning potential.

Keep your back straight, shoulders relaxed, and arms swinging naturally at your sides. Engage your core to stabilise your body, which also gives your abdominal muscles a workout.

3. Incorporate strength training

While running is excellent for maximising calories burned, adding weight training to your routine can help build muscle, which increases your resting metabolic rate [9].

Strengthening your core, legs, and upper body not only improves your running performance but also helps you burn more fat throughout the day, helping you lose weight.

4. Pay attention to your diet

Running burns calories, but it’s important to pair your workouts with a balanced diet to see real results.

Focus on eating whole foods, like lean proteins, fruits, vegetables, and whole grains, and be mindful of portion sizes.

5. Stay hydrated

Proper hydration is essential for optimal performance and fat loss.

Water helps regulate your body temperature, keeps your muscles functioning properly, and can even help you feel fuller, reducing the temptation to snack on unhealthy foods.

6. Listen to your body

Pushing yourself too hard can lead to burnout or injury, which can derail your weight loss efforts. It’s important to listen to your body and allow for adequate rest and recovery.

If you’re feeling fatigued or experiencing pain, take a day off or opt for a lighter workout. 

What other exercises help burn belly fat?

While running is an effective exercise for burning calories and reducing belly fat, incorporating other forms of exercise into your routine can help you achieve even better results.

Here are some other exercises that can complement your running routine and target belly fat:

Strength training

Building muscle through strength training not only tones your body but also increases your resting metabolic rate, meaning you burn more calories even when you’re not working out.

Focus on compound exercises like squats, deadlifts, and bench presses that work multiple muscle groups at once, including your core.

HIIT workouts

As mentioned earlier, HIIT is highly effective for burning fat. You can incorporate HIIT workouts into your routine without running by doing exercises like burpees, jumping jacks, and kettlebell swings.

The key is to alternate between high-intensity bursts and lower-intensity recovery periods.

Cycling

Cycling is a low-impact, high-calorie-burning exercise that’s easy on the joints and can be a great complement to running.

Whether you’re cycling outdoors or using a stationary bike, this exercise helps build strong and lean muscle in your legs and core while helping you shed excess body fat.

Swimming

Swimming provides a full-body workout that’s both low-impact and highly effective for burning calories.

The resistance of the water adds intensity to your movements, engaging your core and other major muscle groups while giving your cardiovascular system a solid workout.

Pilates

Pilates focuses on strengthening the core and improving flexibility, which can help you strengthen the muscles in your midsection and improve overall body composition.

Incorporating Pilates into your routine can enhance your running performance by improving your posture, balance, and core strength.

Losing weight holistically with Juniper

While running and exercise are essential components of a weight loss plan, they are just one piece of the puzzle. To lose weight sustainably and effectively target belly fat, it’s important to adopt a holistic approach that includes balanced nutrition, lifestyle changes, and ongoing support.

Juniper's Weight Reset Programme offers a comprehensive solution for women looking to lose weight and improve their overall health.

Our programme is designed by UK clinicians and dietitians, combining weight loss medications with personalised health coaching to help you achieve lasting results.

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

This holistic approach sets you up for sustained weight loss, rather than a quick-fix solution.

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