Can You Lose Weight and Belly Fat From Running?

Running is an excellent form of exercise that can help you retake control of your body and health. Running can help you lose harmful belly fat.

If you want to shed a few pounds, you’re not alone. Between 2017 and 2020, approximately 42% of Americans were classified as obese. Excess weight can make you feel self-conscious about your body. It can also cause many serious health conditions, including cancer, heart disease, stroke, and type 2 diabetes.  

Running is an excellent form of exercise that can help you retake control of your body and health. Whether you jog a lap around the block or train for a marathon, you can get in better shape and burn calories. Learn about the health benefits and risks of running for weight loss. 

Running is a popular physical activity that many people use to get and stay fit. Common kinds of running include: 

• Couch to 5K: This free program helps beginners start running through a series of workouts that gradually increase in duration and intensity. You’ll start by running for just one minute at a time and work up to running a full 5k without stopping. 
• Base Run: To get fit, you should frequently run short to medium-length distances at an average pace. You should be able to hold a conversation during a base run. 
• Long Run: Run for 4 to 5 miles to build up your stamina for longer distances, like a 10k or half marathon. 
• Interval Run: During this exercise, you should alternate between slowly jogging and sprinting as fast as you can. Because of its intensity, interval training is an excellent way to lose weight. 

If you’re new to running, starting with the Couch to 5K programs and easy runs can help you build up your endurance and speed. 

Yes, running can help you lose weight. You need to burn 3,500 calories more than you eat to lose one pound. A 500-calorie reduction daily will allow you to lose one pound weekly. Regular runs can help you meet this goal and shed weight gradually and safely. 

The number of calories you burn during a run depends on several factors, including the duration and intensity of the workout, your gender, and your weight. 

Here are the estimated calories a person who weighs 154 pounds burns during common physical activities: 

• Running/jogging at 5 mph: 295 calories per half hour 
• Slowly swimming laps: 255 calories per half hour
• Hiking: 185 calories per half hour 
• Walking at 3.5 mph: 140 calories per half hour  

Running is one of the fastest and most efficient methods to burn calories compared to other exercises. As a result, it can lead to significant and sustained weight loss. For example, one study found that runners lost 90% more weight over six years than walkers. 

Many people develop belly fat, which includes subcutaneous fat and visceral fat deposits in the abdominal area. Visceral fat surrounds your organs and can increase the likelihood that you will develop many serious health conditions, including breast cancer, insulin resistance, and type II diabetes. 

Fortunately, running can help you lose harmful belly fat. A 2017 study found that high-intensity interval training for cycling and running significantly decreased abdominal and visceral fat deposits in both men and women. 

Millions worldwide run for fitness and recreation. Runners come in all body types and have individual goals, habits, and motivations. A recent study classifies runners into four categories: 

• Casual Individual Runners: These individuals typically run by themselves and use running as a secondary exercise to another sport. They often run distances of 5 km to 10 km. 
• Social Competitive Runners: Athletes in this category often run with clubs, colleagues, and friends. 
• Individual Competitive Runners: This type tends to run as their primary physical activity and participates in more than five events a year. They run frequently and train for long distances. 
• Devoted Runners: These runners have a lot of experience and tend to run in clubs. 

Runners can move between these groups as their experiences, health, and life circumstances change. You may start as a Casual Individual Runner and become more competitive after you catch the running bug. Or, you may be a Devoted Runner during less busy times of your life but need to dial back your workouts during hectic periods. 

Running has many advantages over other forms of physical activity. For example, running is: 

• Adaptable. You can run in many locations and at any time. Bring your running shoes on vacation, or get a couple of miles in during your lunch break. 
• Inexpensive. Some dedicated runners stock up on fancy running gear, like reflective vests and smartwatches. You don’t need expensive equipment to get started, though. Just lace up a pair of running shoes and go. 
• Solo or group activity. Do you prefer to sweat it out alone? Or do you thrive when you have other people cheering for you? You can run alone, with friends, or in races like 5Ks and half-marathons. 
• Time efficient. You don’t need to invest countless hours to enjoy the benefits of running. Simply squeezing in a 20-minute run a few times a week can improve your health. 
• Vigorous intensity. Going for a jog is an excellent way to burn calories and get your heart beating. 

Running can improve your health in many ways beyond helping you lose weight. The health benefits of running include: 

• Decrease appetite. Aerobic exercises like running can help suppress your appetite during and after physical activity. You may find it easier to reduce your calorie intake after taking up running, which can help you lose additional weight. 
• Improve cognitive function. Running can boost your brain's neurogenesis, or growth of new neurons. This neuron growth could slow the development of neurodegenerative diseases like Alzheimer’s disease. 
• Longer lifespan. People who run regularly are 25% to 40% less likely to die prematurely and live an average of three years longer than non-runner. 
• Protect your heart. Research shows that running decreases your risk of dying from a cardiovascular condition. 
• Reduced risk of respiratory infections. Routine moderate-vigorous physical activity reduces your odds of contracting acute respiratory infections like the common cold, COVID-19, the flu, and pneumonia. 

Ready to enjoy the many health benefits of running? You can lace up your running shoes and get started today. It’s always best to begin a new exercise routine slowly to prevent injury. Check out the Couch to 5K program for free resources to help you get started. 

With dedication and commitment, you can watch your stubborn belly fat and other unwanted weight melt away. And as a bonus, you can gain a fulfilling lifelong hobby that you can share with other runners or use to get some quality alone time.